Is orange juice really healthy?These are its main advantages and disadvantages

Orange juice is a classic Spanish breakfast element. For many, breakfast is something not to be missed, whether at home or in a pub. Together with coffee, they have become almost inseparable. Furthermore, in a country like ours (a big citrus producing country) it is very easy to find: it is readily available in supermarkets, both packaged and freshly squeezed.

exist There are many benefits of drinking orange juice. It is a drink rich in antioxidants and nutrients. However, not without risks. Experts warn that its consumption is not always recommended in all diets, and in some cases it is even recommended to avoid it.

On the other hand, it’s also important to be careful about the type of juice you buy. Not all varieties are the same, and some contain a small amount of real orange juice and a lot of added sugar and other ingredients, making it more like a soft drink than a natural juice.

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Benefits of Orange Juice

Orange juice contains many nutrients that are essential for our bodies to stay healthy.For example, freshly squeezed or pasteurized orange juice is Rich in antioxidants, especially flavonoids, carotenoids and vitamin CAs nutritionist Lindsey DeSoto explains in an article in Medical Journal healthy. These help neutralize free radicals and prevent them from causing cell damage.

On the other hand, it has high vitamin C content Help our immune system And can effectively fight the common cold.Likewise, they noted in a medical journal Healthlinehelps promote bone formation, wound healing and gum health.

Orange juice also works Prevent kidney stones, small mineral deposits that accumulate in the kidneys, often causing symptoms such as severe pain, nausea, or blood in the urine. A 2013 study of more than 190,000 participants found that people who drank at least one serving of orange juice per week had a 12% lower risk of developing kidney stones.

potential disadvantages

On the contrary, many nutritionists point out that orange juice is not as good as it seems.Despite its wide range of nutrients, a 240 ml glass of orange juice contains approximately A whole orange has twice as many calories and sugar as a whole orange (110 vs. 62). Some studies have even shown that regular orange juice consumption can lead to greater weight gain over time.

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As Scott Kahan, a physician at the National Center on Weight and Fitness, explains, business insidera cup of orange juice (240 ml) contains 22 grams sugar,A Very similar amounts to sugary soft drinks. “People with diabetes should be especially careful to avoid drinking too much orange juice,” he said.

Another big difference between juice and whole fruit is that when you squeeze an orange, the juice Loss of natural fibers Fruit contains it, so the body can Absorb sugar faster“, explains DeSoto. Likewise, a lack of fiber can make us less satisfied, causing us to consume more food.

In short, nutritionists point out that the benefits of orange juice are not unique to this drink.Therefore, it is best Just eat the orange, a healthier alternative with the same nutrients. In fact, the USDA’s 2020-2025 Dietary Guidelines for Americans recommend that 100% juice intake should not exceed half of the recommended daily intake of fruit.