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Is orange juice OK to drink everyday?

Orange juice is a staple beverage at many breakfast tables thanks to its refreshing taste and nutrient content. Some view it as a healthy way to start the day, while others worry about drinking too much of it. This article explores whether it’s okay to drink orange juice every day.

Nutrition in Orange Juice

Orange juice contains a variety of vitamins, minerals and beneficial plant compounds. An 8 oz (240 ml) serving provides:

  • Calories: 112
  • Total carbohydrates: 25 grams
  • Sugars: 21 grams
  • Protein: 2 grams
  • Vitamin C: 124% of the Reference Daily Intake (RDI)
  • Thiamine (vitamin B1): 11% of the RDI
  • Folate (vitamin B9): 12% of the RDI
  • Potassium: 5% of the RDI
  • Antioxidants like hesperidin and anthocyanins

Orange juice is especially high in vitamin C, an antioxidant that plays many roles in your health. Getting enough vitamin C is linked to improved immunity, iron absorption, and collagen production.

It also contains beneficial plant compounds like hesperidin — found in citrus fruits — which may have antiviral, anticancer and anti-inflammatory effects.

Potential Benefits of Drinking Orange Juice

Some research suggests that 100% orange juice may positively impact several aspects of health when consumed in moderation as part of a balanced diet.

May Boost Heart Health

Orange juice contains several nutrients linked to a lower risk of heart disease. These include vitamin C, folate, potassium and choline.

One review of 11 observational studies linked 100% fruit juice intake to a reduced risk of heart disease. Plus, a study in over 2,200 adults associated drinking orange juice with improved heart health markers.

That said, juice should count as a fruit serving rather than a beverage. Eating whole oranges provides more filling fiber that may further promote heart health.

May Lower Inflammation

Orange juice is rich in antioxidants, which may help reduce inflammation throughout the body.

In one study, people drinking 20 ounces (591 ml) of orange juice daily for 4 weeks had significantly lower levels of certain inflammatory markers compared to a control group.

Another study linked drinking 2 cups (473 ml) per day of orange juice after exercise to decreased inflammation resulting from free radical damage.

May Support Brain Function

Drinking orange juice may aid brain function and cognitive health as you age.

In one study, older adults with mild forgetfulness who drank 1 cup (237 ml) of orange juice daily for 12 weeks showed improved memory and spatial awareness.

Plus, choline in orange juice may benefit learning, memory and mood. Still, more research is needed.

May Aid Immunity

Orange juice may bolster your immune defenses.

Studies indicate that regularly drinking 100% fruit juice is linked to enhanced immunity, likely due to beneficial plant compounds and vitamin C.

What’s more, a review of 9 studies found that supplementing vitamin C cut common cold duration by 8% in adults and 14% in children.

Downsides to Drinking Orange Juice

Despite the potential benefits, regularly drinking orange juice may have some downsides.

High in Sugar

Even with all of its good aspects, orange juice has a high sugar content.

An 8-ounce (240-ml) glass packs 21 grams of sugar. While much of that sugar occurs naturally, it can be harmful in large amounts.

Consuming too much added sugar has been linked to obesity, liver disease, type 2 diabetes and heart disease.

To limit your sugar intake, restrict orange juice to a small glass of 4–6 ounces (118–177 ml) per day.

May Increase Heartburn

Some people find that drinking orange juice triggers heartburn symptoms.

The acidity may relax the lower esophageal sphincter, allowing stomach contents to flow up into the esophagus and provoking reflux.

If you experience regular heartburn after drinking orange juice, try limiting your intake.

Tooth Erosion

Acidic drinks like orange juice can erode tooth enamel.

Softening and loss of tooth enamel allows bacteria to penetrate deeper into teeth, increasing the risk of cavities.

To help protect your teeth, avoid swishing juice around your mouth, rinse your mouth with water after drinking acidic beverages and wait at least 30 minutes before brushing your teeth.

May Interact With Medications

The compounds in orange juice may inhibit enzymes involved in drug metabolism. Consuming it alongside certain medications may result in increased drug levels in your body.

It’s best to separate orange juice and medication use by several hours and check with your pharmacist for potential interactions.

Is Store-Bought or Freshly Squeezed Better?

Freshly squeezed and store-bought orange juice have similar nutrient compositions.

Still, freshly squeezed OJ retains the pulp, which provides additional fiber and beneficial plant compounds.

On the other hand, store-bought varieties may be fortified with calcium and vitamin D, which support bone health.

Overall, homemade juices free of added sugars are likely your best bet.

Tips for Enjoying Orange Juice

Here are some ways to enjoy orange juice as part of a healthy diet:

  • Stick to 100% orange juice with no added sugars.
  • Enjoy a small glass (4–6 ounces or 118–177 ml) daily.
  • Pair it with food by adding it to smoothies or using it in salad dressings and marinades.
  • Brush your teeth well after drinking orange juice to prevent erosion.
  • Drink it alongside foods high in vitamin C for better absorption.

The Bottom Line

Thanks to its concentration of vitamins, minerals and antioxidants, orange juice may provide certain health benefits.

However, keep in mind that juice should not replace whole fruits and veggies in your diet.

Moderate your intake and be conscious of tooth health and potential medication interactions. Overall, drinking a small glass (4–6 ounces or 118–177 ml) of 100% orange juice per day can be part of a healthy diet for most people.

Is Orange Juice as Healthy as Whole Oranges?

Orange juice contains most of the vitamins, minerals and beneficial plant compounds found in whole oranges. However, whole oranges provide more fiber.

Here’s a comparison of the nutrient content of 3.5 ounces (100 grams) of orange juice versus a whole medium orange (131 grams):

Orange juice (3.5 oz) Whole orange (medium)
Calories 46 62
Carbs 11 grams 15 grams
Sugar 9 grams 12 grams
Fiber 0.5 grams 3 grams
Vitamin C 53 mg (64% DV) 70 mg (83% DV)
Folate 22 mcg (6% DV) 30 mcg (8% DV)
Potassium 181 mg (4% DV) 237 mg (7% DV)

While orange juice contains most of the nutrients found in fresh oranges, the whole fruit contains around 3 times more fiber, which provides added health benefits. The juicing process also removes much of the volume of oranges, concentrating the sugar and calories.

Therefore, whole oranges are ultimately a healthier choice. Still, drinking a small glass of orange juice each day can be included in a healthy diet.

Conclusion

Drinking orange juice in moderation may provide certain benefits, like boosting vitamin C intake and reducing inflammation. However, orange juice is high in sugar, so intake should be limited. Whole oranges are a better source of fiber and nutrients. Overall, a small glass of 100% orange juice per day can be part of a healthy diet for most people.