HomeLifestyleHealth & FitnessOrange Juice: some surprising side effects of drinking it daily

Orange Juice: some surprising side effects of drinking it daily

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Vitamin C does strengthen the immune system and maintain healthy skin, but its daily use can harm the body.

Orange juice is still considered a healthier option than other sweet drinks because it is made from fruit, but this is not the case. 

Although the sugar in 100% fruit juices is natural rather than added, your body processes and reacts to it in the same way as it does to sugar-sweetened drinks. Furthermore, orange juice frequently contains the same amount of sugar and calories as orange juice.

This drink is definitely a good and excellent source of some essential nutrients. One glass of orange juice is 80-100% of the daily allowance of vitamin C.

A glass of orange juice contains 10% potassium, 15% thiamine and 15% folic acid, along with polyphenols and other phytochemicals, but it has some not very useful qualities, such as sugar.

Scientists have concluded that although fruit juices are not as harmful as sweet drinks, they are certainly not as useful as whole fruits.

Due to the concentration of beneficial micronutrients, there are actually some benefits, but side effects are also present.

You gain weight

According to a JAMA study, orange juice without saturated and slow-digesting nutrients such as fiber, healthy fats or protein can cause blood sugar levels to rise and fall, which can lead to weight gain, just like carbonated water. 

In fact, a study by Nutrition & Diabetes found that when participants were given orange juice three times a day between meals, they found that drinking increased body fat and reduced insulin sensitivity in just four weeks. So if you really want to drink orange juice, at least do it with food so that other foods can help slow down sugar digestion.

Another study that lasted four years showed that an increase in fruit juice consumption was associated with an increase in weight by 400 g. And those who increased the consumption of orange fruit, lost weight by 500 g per year.

You may increase your risk of developing type 2 diabetes

A 2013 BMJ study of more than 180,000 participants, conducted over 24 years, found that daily consumption of fruit juice daily was associated with a 21% increased risk of diabetes, while more whole fruit consumption was significantly associated with a 23% lower risk of type 2 diabetes.

The fact is that the processes of squeezing the juice lead to a decrease in the content of useful phytochemicals and dietary fiber. In addition, the juice is absorbed faster and leads to more drastic changes after eating blood sugar and insulin levels than solid whole fruits.

You can protect your brain

In a 2019 neurological study, compared to less than one serving per month, daily consumption of orange juice was associated with a significantly lower chance of poor subjective cognitive function. Researchers have suggested that high levels of antioxidants and biologically active substances (including vitamins, minerals and polyphenols) in approximately 100% of fruit juices have a positive effect on brain function.

Lower blood pressure

A study in the American Journal of Clinical Nutrition found that after drinking two glasses of orange juice daily for a month, the blood pressure of overweight men decreased. Researchers believe that the benefits may be related to hesperidin – the main polyphenol in orange juice, which has been shown to act in anti-inflammatory and anti-atherogenic roles.

Support heart health

A cohort study found that participants who drank more than half a glass of orange juice a day for 20 years were less likely to complain of hypertension, a precursor to cardiovascular disease.

Image Credit: iStock

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