Whether you usually start your morning by removing a carton of OJ or making your own freshly squeezed version on the weekends, orange juice is a tasty part of many people’s usual routines. Although you may recognize the popular drink as an excellent source of vitamin C – often packing more than RDA of the nutrient in each cup – that’s not all you get for every sip.
Before you pour yourself another glass of this golden elixir, read on to discover the secret side effects of drinking orange juice, according to science. And for some great ways to improve your diet, check out the 7 healthiest foods to eat right now.
Orange juice can lower your cholesterol.
If you are dealing with high cholesterol, adding a little orange juice to your regular routine can help bring those numbers to a healthier territory.
According to a study published in Journal of Agricultural and Food Chemistry, subjects who consumed 236 ml of unconcentrated orange juice over a three week period saw reductions in their LDL to HDL cholesterol ratio. Another study published in Alternative therapies in health and medicine found that citrus flavonoids, like those found in orange juice, were effective in lowering both total cholesterol and LDL cholesterol in people with high cholesterol. And if you want to keep those numbers within a healthy range, nix these eating habits to avoid if you do not want high cholesterol, say dietitians.
Orange juice can lower your blood pressure.
Approximately 45% of American adults have high blood pressure – and if you count them, it may be a good idea to add some orange juice to your regular routine.
A study from 2021 published in European Journal of Nutrition found that among a group of 159 people who drank either a control drink, orange juice or orange juice fortified with hesperidin (a polyphenol found in oranges), for 12 weeks, those who received either regular or improved orange juice saw reductions in systolic blood pressure and pulse pressure.
Orange juice can reduce inflammation in the body.
Inflammation can wreak havoc on virtually every part of the body from head to toe, but adding a little orange juice to your regular routine can help remove it during the workout.
A study from 2012 published in American Journal of Clinical Nutrition found that non-obese adults at increased cardiovascular risk who received 500 ml of orange juice over a 12-week period had lower inflammation at the end of the study than those who received the same serving of a placebo drink. And if you want to keep your body healthy, avoid the worst eating habits for inflammation, says Science.
Orange juice can reduce the risk of obesity.
While fruit juices can have a bad reputation for weight gain, studies suggest that individuals who regularly consume orange juice may be less prone to weight struggle than those who abstain.
A study from 2012 published in BMC Nutrition Journal found that individuals who regularly consumed orange juice not only had a better overall dietary quality, but also a lower risk of obesity.
Orange juice can improve your immune system.
If you are trying to boost your immune system, vitamin C-rich orange juice may just be the answer you are looking for.
A study from 2021 published in Limits in immunology found that regular consumption of orange juice was effective in reducing inflammation, which may benefit consumers’ overall immune health.
For more great ways to ward off disease, check out the 30 best immune-boosting foods. And for the latest healthy news delivered to your inbox, sign up for our newsletter!
Read this next:
- A big side effect of drinking orange juice, experts say
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- Does Orange Juice Really Help With Colds? We asked an expert
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