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Juicy, tart and vibrant, orange juice often seems like a heaven-sent drink for people struggling with nutrient deficiencies, dull skin or low energy. However, one question continues to be debated: is 100% orange juice really safe to consume regularly? Some experts are against its regular consumption due to the high natural sugar content, while others praise its benefits for immunity, gut health and skin texture.
“A glass of 100% pure orange juice boosts nutritional value, as it is rich in vitamin C, a powerful antioxidant that supports the immune system, promotes collagen production, and increases iron absorption. It contains potassium, which helps regulate blood pressure and maintain good heart health, and folate, which supports cell growth and is beneficial during pregnancy. Consumption in moderation can improve skin health, “Can reduce oxidative stress, and support gut health due to its natural phytonutrients like hesperidin and flavonoids,” clinical nutritionist Dr. Archana Batra tells Health Shots.
Is orange juice naturally high in sugar?
“Despite its nutrients, orange juice can be high in natural sugars and calories. When juiced, much of the fruit’s fiber is destroyed, which would otherwise slow sugar absorption and keep you full. This means that while one orange has about 9 grams of sugar, a glass of juice (made from 3-4 oranges) can provide about 25 grams. Over time, excessive consumption can lead to increased blood sugar, weight gain, or tooth erosion. Could,” according to Dr. Batra.
Is 100% orange juice healthy?
A study published in the Journal of Nutrition shows that 237 ml of 100% orange juice contains only 0.06 g of saturated fat with 469 kilojoules (112 kcal), 21 g of total sugars, 124 mg of vitamin C, 27 mg of magnesium, 0.10 mg of vitamin B-6, 74 μg of dietary folate equivalents, 496 mg of potassium, and 2.48 mg of sodium. “Limit it to 150-200 ml a few times a week to get maximum benefits without overdoing sugar intake,” advises Dr Batra.
Juice vs. Whole Fruit
While juice provides essential nutrition, it cannot meet the body’s fiber demand like whole fruit can. The benefits of fiber range from maintaining balanced blood sugar levels to healthy digestion. 100% pure orange juice can be part of a healthy diet when taken in limited quantities, ideally, a small glass (150-200 ml) a few times a week. However, for daily vitamin C intake, eating a whole orange provides similar benefits with less harm.
,Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you have about a medical condition.)
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