Orange juice is a breakfast staple filled with vitamins, minerals, and antioxidants. But is it actually good to have a glass every morning? Here’s what can happen to your health when you drink orange juice frequently.
Oranges are a great source of vitamin C. The specific percentage can vary between manufacturers, and orange juice tends to have slightly less vitamin C if it’s from concentrate (meaning the water is removed then added back in later during processing).
But six ounces (or a three-fourths cup) of orange juice contains around 93 milligrams of vitamin C. That’s over 100% of the recommended daily intake for both men and women.
That’s good news for your immune system—vitamin C has been shown to support your body’s natural defenses, protecting against microorganisms that might make you sick.
Interestingly, research has shown that vitamin C can’t help you avoid colds and illnesses entirely, especially if you increase your vitamin C intake after you’re already feeling sick. It’s more useful to get enough vitamin C all the time, as preventative use may help shorten the duration of a cold or minimize symptoms.
Orange juice contains antioxidant plant compounds called flavonoids. Two flavonoids in particular—hesperidin and narirutin—appear to lower inflammation in the body.
This is good for your whole body, but may be especially beneficial to your cardiovascular system.
A 2021 study found participants who drank orange juice every day for 12 weeks saw a drop in blood pressure. Older research from 2013 saw lower total and low-density lipoprotein (LDL), or “bad,” cholesterol levels in people who drank orange juice daily as compared to those who didn’t.
Other research has found links between the flavonoid hesperidin and lower LDL cholesterol, higher “good” high-density lipoprotein (HDL) cholesterol, and lower blood pressure readings. But hesperidin has been associated with higher triglyceride (fat) levels in the blood, too.
When excess minerals are left behind after your kidneys filter your urine, they can stick together, crating small, hard stones. These kidney stones often pass through the urinary tract on their own, but if they get stuck, they can cause pain, infection, or even kidney damage.
Some research suggests that drinking orange juice could help stop these kidney stones from forming.
Many kidney stones are caused by a mineral called calcium oxalate, while others form when urine becomes too acidic (meaning it has a low pH level). Orange juice contains citrate, a byproduct of citrus acid, which appears to prevent calcium oxalate stones from forming and raise the pH level of urine.
As far as calories are concerned, even the healthiest brand of orange juice can’t compete with whole oranges.
One whole navel orange (140 grams) contains about 73 calories. But 7 ounces of orange juice (200 grams) contains 94 calories. It’s not a large difference, but it may have an impact on your diet, particularly if you’re aiming to stick beneath a certain daily calorie limit.
When you choose fruit juice over raw fruit, you also miss out on fiber, which keeps you feeling fuller for longer. One orange contains 2.8 grams of fiber, but most of that is lost when oranges are processed into juice.
The sugar content in an orange is contained in the juice. So even if you choose no-sugar-added varieties of orange juice, you’ll be consuming a higher concentration of sugar than you’d otherwise get from a whole orange.
A navel orange contains about 12 grams of sugar, but 7 ounces of orange juice (just shy of a glass) contains 16 grams of sugar.
Some orange juices also contain extra sugar added in. Ideally, added sugar should add up to no more than 10% of you daily caloric intake. That’s 50 grams for someone eating 2,000 calories per day. Consistently going above this threshold may increase your risk of obesity, type 2 diabetes, and heart disease.
People may be aware that drinking grapefruit juice can interfere with the effectiveness of certain prescription drugs. However, the same can sometimes be true for orange juice.
Naringin, one of the heart-healthy flavonoids in orange juice, may interact with the absorption capabilities of certain medications. The acidity of oranges and orange juice may also be to blame.
Essentially, grapefruit, orange, and some other citrus fruits can cause too much or too little of a drug to enter your bloodstream. This can lessen how well the medication works (if too little is absorbed) or increase the risk of side effects (if too much is absorbed).
Talk to a healthcare provider about whether orange juice might interfere with any of the medications you’re taking. But research has found potential interactions between orange juice and:
- Fexofenadine, an antihistamine
- Alendronate, an osteoporosis medication
- Certain antibiotics
Seville oranges, a certain variety of oranges, may interact with sildenafil (an erectile dysfunction drug), as well as medications such as statins or high blood pressure drugs.
In general, drinking small amounts of orange juice daily can be part of a healthy diet. But it’s always a good idea to check in with your healthcare provider before adding something to your diet for its potential health benefits, particularly if you’re taking prescription medications.
To make the most of your daily glass of orange juice, consider:
- Choosing 100% juice varieties: This ensures that the orange juice you’re drinking has no added sugars. Other products without this distinction usually have higher amounts of sugar.
- Making your own orange juice: When you squeeze oranges at home, you have more control over the juice’s ingredients and freshness.
- Opting for whole oranges: Pouring a glass of juice is easy, but try to incorporate oranges into your diet when you can. This helps limit calories and sugar, and increases your fiber intake.
