Most Americans can’t imagine their breakfast without a glass of orange juice. And, as doctors confirm, it is the right thing. It is the best digestible source of vitamin C.
In addition, it also contains calcium, potassium, silicon and citric acid, which is an excellent detoxify that helps eliminate toxins from the organism. Later in the article, we will learn why orange juice is good for the body and why you should drink it.
Chemical composition and calories of orange juice per 100 grams
All the impressive properties of orange juice are explained by its nutritional content, fructose, vitamins and minerals, particularminerals
This composition makes orange one of the most valuable and nutritious fruits. But how many calories does orange juice have? In terms of energy value, this citrus drink, orange juice, has 40 calories in a dose of 100 ml.
Nutritional value (100 ml):
- KJ – 180;
- Kcal – 40;
- Proteins – 0. 9 g
- Carbohydrates – 9 g
- Lipids – 0. 3 g; Fat – 0. 3 g;
- fiber – 3. 5 g;
- Glycemic index – 60.
Other valuable substances (vitamins and minerals) that make the useful citrus drink:
- Potassium – 220 mg;
- Magnesium – 12 mg;
- iron – 0. 1 mg;
- Phosphorus – 17 mg;
- Vitamin C – 70 mg.
Properties for women, men and children
What other riches are hidden under the skin of sweet and juicy citrus? In addition to the aforementioned substances, the oranges and the juice made of them contain antioxidants, especially flavonoids, which are beneficial for blood circulation and heart activity. Another valuable substance is limonoids, known for their antitumor effects.
In addition to its beneficial effects on cancer treatment, this natural citrus also delays the aging process and reduces the symptoms of cellulite. Equally important is its fiber content, which prevents constipation. Vitamins B and A are good for the skin.
Due to its high vitamin C content, orange juice reinforces our immune system and should be consumed especially during the flu and cold season.
The orange not only fights the flu. It has much more to do with human health. What are its benefits for the agency?
- Help the immune system, protecting radical cells.
- Natural purification of the organism.
- Prevention of flu and snot – thanks to the high levels of vitamin C, the immune system improves, thus protecting the body against a number of diseases.
- Cancer prevention.
- It favors digestion, eliminating bile.
- Improves the regularity of bowel movements, cleansing the digestive tract.
- Prevention of cardiovascular diseases: vitamins and fiber are a good combination to protect the heart, blood vessels and eliminate fat.
- Clean the walls of blood vessels from excess fat.
- Reduce high cholesterol, high blood pressure.
- Promote the formation of bone and joint tissue.
- Improve the quality of hair, nails and skin.
- Breakdown of uric acid in the joints.
- Positive effect on the nervous system.
They strengthen immunity.
Oranges and orange juice have long been known for their healing properties. This fruit is one of the richest sources of vitamin C that you can include in your diet. A serving of juice contains more than 200% of the recommended dose of vitamin C. Vitamin C, also known as ascorbic acid, acts as one of the main antioxidants in the body, destroying or neutralizing free radicals before they cause damage to the body.. You need vitamin C to stimulate other aspects of immunity. In addition, ascorbic acid is one of the most important components of collagen, essential for cell repair and the growth of new tissues in the body.
Flavonoids are powerful antioxidants, anti-inflammatory and anticancer glycosides that are beneficial to the circulatory system. The best known are rutin, tangeretin, nobiletin, naringin, hesperidin, and quercetin. These substances prevent and inhibit inflammation in the body.
Hesperidin, present in the delicious fruit drink, is an antioxidant that protects the body from diseases and cancer. But this water-soluble plant component also affects the activity and function of small blood vessels. Studies have linked this potent antioxidant to lowering blood pressure, which reduces the risk of cardiovascular disease.
High cholesterol is one of the dangerous causes of cardiovascular diseases, so it is important to lower its level, restore balance. Orange juice has been shown to reduce the percentage of “bad” cholesterol while increasing the amount of “good” cholesterol. This property translates into a reduced risk of atherosclerosis, myocardial infarction and stroke.
Improves heart health
Citrus fruits are ant i-inflammatory, and orange juice is no exception. A high sugar and fat content in the diet can cause inflammation of various parts of the body, increasing insulin resistance. This is one of the main causes of type 2 diabetes and atherosclerosis. Studies have shown that orange juice can inhibit insulin resistance by reducing inflammation, thus protecting the heart and providing general protection to the cardiovascular system.
BENEFITS FOR SMOKERS
The purifying properties will help smokers eliminate toxins from the lungs, reducing chronic bronchitis.
Can prevent anemia
Another very beneficial aspect of this juice is its folic acid content. It is part of the B complex, technically vitamin B9. This important vitamin is essential for DNA production, the growth of new cells. Folic acid also protects mutations cells, one of the ways in which free radicals damage the body.
In addition, this substance intervenes in the formation of new red blood cells and stimulates blood flow to the limbs. This favors the general metabolism of the body and the functioning of all systems, making them even more efficient.
Prevents the development of cancer.
Vitamin C acts as an antioxidant. One of the most important functions of antioxidants is cancer prevention. Antioxidants stop the DNA mutation of healthy cells in cancer cells. Therefore, vitamin C can protect against cancer and other serious diseases. In addition to vitamin C, the juice of medicinal citrus also contains the Hesperidine antioxidant, which has been associated with the reduction of tumor growth by stimulating apoptosis (programmed cell death in cancer cells).
Although it is still investigated, it has been shown that this drink is positively associated with the prevention of colorectal cancer. But it is likely that hesperidine is effective in many types of cancer.
Prevents kidney calculations
Oranges are rightly considered a fruit with a very high antioxidant capacity. They highlight in particular the fruit acids they contain. It is believed that they reduce the formation of renal calculations, enhance the action of vitamin C and improve the excretion of toxic substances (for example, uric acid).
They improve the skin and protect it from damage caused by UV rays.
Antioxidants and other substances of orange juice are responsible for protection against the harmful UV rays. It is the basis of healthy and young skin, without signs of premature aging.
Damages and possible contraindications
It might seem that a glass of freshly squeezed orange juice is the best that can be added to the diet. In most cases, it is true. But too good can be harmful. Orange juice, like most citrus fruits, is quite acidic. This acidic fluid can cause stomach discomfort. In addition, due to its relatively high glycemic load, drinking large amounts of juice at the same time can cause significant blood sugar fluctuations, with the consequent oscillations in energy levels throughout the day. This property is detrimental to diabetics or prediabetics.
The contraindications include susceptibility to allergies. A cutaneous eruption may appear after consuming the drink.
The optimal moment to drink healthy juice is in the morning and in the afternoon. It is not recommended to take orange juice in the morning with an empty stomach. It is more useful to include it at breakfast. When it is invigorating, it is not recommended to consume it in the afternoon, especially at night, since it can cause problems to reconcile sleep.
Options when buying it
Avoid frozen, canned or concentrated orange juice. When processing it in this way, most of its important substances are lost. In addition, producers usually add chemical substances to the juice to compensate for the loss of nutritional value and keep it fresh for longer.
How to make your own juices at home
Of course, the best source of the aforementioned ingredients is the newly squeezed home juice. Packaged drinks usually undergo processes that destroy their valuable content. The best way to prepare a fresh and vigorizing drink for breakfast replacing regular coffee is with a squeezer. Do not store the juice, bébalo immediately. Also, I never add sugar. End it with honey if necessary.
With the addition of carrots
- 5 oranges
- 3 carrots;
- 300 ml of water;
- 1 teaspoon of honey;
- A pinch of cinnamon.
Put the peeled and rinsed oranges, grated carrots, water and honey in a blender and crush well until you get a thick juice. Add the cinnamon. In this drink, the benefits (and damages) of orange juice are enhanced by other ingredients, which makes it many times healthier.
With carrot and apple
The preparation of the drink is similar to the previous recipe, but the list of ingredients includes 2 peeled apples.
The presence of apples and carrots does not significantly modify the caloric value of freshly squeezed orange juice, so the drink is suitable for women and men to diet.
With oranges and bananas
- 1 banana;
- 1 kiwi + 1 slice to decorate (optional, if desired);
- 100 ml of orange juice.
Peel the banana and kiwi, cut them into pieces and mix them with the orange juice. Pour in vessels, serve with a slice of kiwi.
The presence of banana makes the drink more caloric. However, its energy is released slowly, providing a feeling of lasting satiety.
Orange and pumpkin
Making orange and pumpkin juice is the same as the recipe with carrots. It is enough to replace the carrots with pumpkin (about 100 grams, to taste).
Of oranges and lemon
The preparation of this drink is simple. Just squeeze the juice of 2 oranges and 2 lemon slices. Do not drink it in the afternoon or at night – it can cause sleep problems (problems to fall asleep, wake up at night). You have to take it 5 hours before bedtime.
Drinking a glass of recently squeezed juice not only refreshes the body, but also provides all the necessary ingredients. This drink can prevent the risk of multiple sclerosis, cancer, degeneration of yellow spots and other serious diseases.
Are you a supporter of detoxification courses? Do an orange cleaning. Drink only water and citrus juice for 2 days (4 glasses of 200 ml per day) and eat oranges.
For gastritis, cough and nasal secretion
Oranges should be part of the diet not only in case of infectious diseases, but also in case of colds and stomach acidity disorders. Although it cannot be assumed that the consumption of these fruits can completely cure the flu, colds, get rid of gastritis, it has been shown that vitamin C shortens the duration of diseases and relieves symptoms.
For colds, nasal secretion, it is recommended to drink the juice obtained from 4 fruits every day. For gastritis, the recommended amount is 2 glasses – after (!) Of breakfast and food.
There are several reasons why oranges are used in cosmetics. Many facial masks, creams contain the extract of this fruit as a key ingredient. This is because vitamin C that contains help to prevent skin damage by eliminating free radicals.
This vitamin is an important factor in maintaining the general appearance, skin texture and preventing wrinkles. Oranges also contain vitamin A, which helps keep skin membranes healthy.
Cleaning facial tonic
It can be done with distilled water and fresh juice (1: 1). Use this liquid to clean the skin after washing it. Do not clarify.
Dry skin mask
In this case, juice is combined with sour cream. Prepare a mixture of adequate consistency to apply on the face. Apply for 15 minutes.
Particularities of use
How does this beneficial drink affect the female organism during pregnancy? Can you drink during breastfeeding? Is it suitable for women who lose weight? Let’s see it.
In pregnancy and breastfeeding
During pregnancy, excessive orange consumption is not advisable. While in other people the excess vitamin C is excreted from the organism, in pregnant women it is excreted through the placenta to the bloodstream of the fetus. Subsequently, the baby’s body anxious the contribution of this dose after birth and can show signs of vitamin C. During pregnancy, a 250 grams juice glass can be taken for breakfast or eating.
During breastfeeding, mothers can eat everything. Citrus, including oranges, are a good source of important substances during this period. But it is important to monitor how the baby’s body reacts.
To lose weight
Orange is low in calories and has a high percentage of healthy ingredients. Both its juice and the fruit themselves are suitable for consumption to lose weight. In addition to improving the general state of the organism, vitamin C naturally accelerates metabolism and guarantees the burning of fats.