Nutrients and health benefits of orange juice

Orange juice is considered the world’s most popular fruit juice and a breakfast staple for many. It is the most nutrient dense fruit juice commonly consumed in the United States.

An 8 oz serving provides 110 cal and contains 72 mg of vitamin C. Orange juice is also a good source of potassium (450 mg), folate (60 ug), and Thiamin (0.15 mg). Orange juice is fat free and cholesterol free and is also either sodium free (not-from- concentrate juices) or low in sodium (from concentrate juices have 15 mg/serving).

Other nutrients found in orange juice are vitamin B6, niacin, and magnesium. Orange juice is rich in antioxidants such as carotenoids, flavonoids, and ascorbic acid. Orange juice contains more than 60 plant phytochemicals, specifically flavonoids that function as antioxidants, potential anti-inflammatory agents, and may also have other physiological actions.

The main flavonoid in orange juice is hesperidin, which occurs as a glycone, which sugars attached. The sugars are cleaved during digestion, with aglycone as the absorbed form.

Orange juice consumption contributes significantly to the nutrient density of the US diet. It is one of the top three contributors of dietary folate from natural sources. Citrus fruit juices also contribute greatly to vitamin C intake.

Regular consumption has been associated with several health benefits. The benefits of consuming orange juice and/or its specific components have been related to risk reduction for cancer, heart disease, stroke, hypertension, and cataracts. The ingredients in orange juice that are believed to be responsible for these potential health benefits include vitamin C, folate, potassium and phytochemicals.

Orange juice is an excellent source of Vitamin C — one cup contains twice the daily recommended value. Vitamin C supports the immune system and may be effective in fighting against the common cold.
Nutrients and health benefits of orange juice

Vitamin B6 (pyridoxine) in orange juice

Vitamin B6 can be found naturally in many foods including 100% orange juice. Significant amounts of vitamin B6 can be found in potatoes, chickpeas, meat, poultry, fish, avocados, and bananas.

Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that human body needs for several functions. Pyridoxal 5’ phosphate (PLP) and pyridoxamine 5’ phosphate (PMP) are the active coenzyme forms of vitamin B6. Pyridoxal 5’ phosphate (PLP) is the active coenzyme form and most common measure of B6 blood levels in the body.

PLP is a coenzyme that assists more than 100 enzymes to perform various functions, including the breakdown of proteins, carbohydrates, and fats; maintaining normal levels of homocysteine (since high levels can cause heart problems); and supporting for normal brain development; important for keeping the nervous system and immune system healthy.

It’s also significant to the creation of red blood cells and neurotransmitters. Vitamin B6 in combination with folate and B12 may help reduce the amino acid homocysteine in human body, which is linked to cardiovascular disease.

The human body absorbs vitamin B6 in the jejunum. Phosphorylated forms of the vitamin are dephosphorylated, and the pool of free vitamin B6 is absorbed by passive diffusion
Vitamin B6 (pyridoxine) in orange juice

Major nutrients in orange juice

Fruit juice is obtained by mechanical extraction (squeezing) of fruits harvested at maturity, followed by pasteurization. Fruit juice from concentrate is obtained in the same way except that the juice is concentrated through evaporation of natural water content. The juice is then restored by adding the same amount of water as was extracted from that juice during the concentration process.

One of the favorite fruit juices to have in substitute of a soda is orange juice. It tastes good, it is natural, and is readily available. Orange juice provides a good dose of vitamin C. Most persons can achieve 100% of the RDA for vitamin C by consuming moderate amounts of citrus fruit. Vitamin C (ascorbic acid) is a water-soluble essential nutrient which acts as an antioxidant, is involved in iron metabolism, the biosynthesis of carnitine, neurotransmitters, collagen and in the cross-linking of these fibers in bone, and is a cofactor in various enzymatic and hormonal processes.

An 8-ounce glass contains as much potassium as a banana. It has a remarkable variety of phytonutrients. Other micronutrients available in orange juice including folate and polyphenols (e.g., hesperidin which is a flavanone), and may therefore contribute significantly to their daily intakes. Studies show that hesperidin exhibits anti-inflammatory characteristics, and can impact positively on human microvascular function (elasticity and tone of blood vessels).

Beyond the great vitamin and nutrient content, a study has shown that orange juice can lower the blood pressure. Orange juice contains no fat, sodium or cholesterol. The average energy value of citrus is very low which can be important for consumers concerned about obesity.

Orange juice is obtained from the endocarp of the Citrus sinensis fruit. Several varieties of oranges are cultivated to make orange juice, among which the main ones are Hamlin, Pineapple, Valencia and Pera.
Major nutrients in orange juice

Orange juice: A healthy source of thiamin

Fruit juice contains essentially all substances which are found in the original fruit which must be ripe and healthy.

Consumption of 100% fruit juice (FJ) has been associated with higher intakes of key nutrients, including vitamins C and B-6, folate, thiamin, magnesium, and potassium, as well as better diet quality.

Orange juice is a healthy source of thiamin. One cup of raw orange juice contains about 0.2 mg of thiamin. One 8-ounce glass of 100% orange juice contains approximately 10% of the recommended Daily Value of thiamin.

Thiamin is one of the B vitamins. It is also called vitamin B1. Thiamin is naturally present in some foods or added to some food products.

Inadequate intake of this vitamin in diet causes dropsy, palpitations and heart failure.

Thiamin acts as an anti-beriberi or antineuritic vitamin. People with beriberi have difficulty standing, walking, and controlling their muscles. This disease was common in the 1800s in Southeast Asian countries when people started eating white “polished” rice instead of brown rice.

Thiamin also acts as an antineuritic which is preventing or relieving inflammation of a nerve.
Orange juice: A healthy source of thiamin

Vitamin C in orange juice

Vitamin C, also known as ascorbic acid, is water soluble, meaning it will dissolve in water and is not stored in the body. The recommended amount of vitamin C is 60 to 90 mg per day.

Orange juice is the most nutrient dense fruit juice commonly consumed in the United States. An 8 oz serving provides 110 cal and contains 72 mg of vitamin C.

Variability in the vitamin C (ascorbic acid) content of citrus fruit and their products is influenced by variety, cultural practice, maturity, climate, fruit quality, fresh fruit handling, processing factors, packaging, and storage conditions.

Vitamin C is known for its potent antioxidant properties and is lost during handling, processing and storage. Therefore, vitamin C content is widely considered as an appropriate marker for monitoring quality changes during processing and storage.

Citrus fruit juices provide an important source of vitamin C for human nutrition, even though only about one-fourth of the vitamin C content of citrus fruit is found in the juice. Vitamin C is usually considered the major antioxidant in citrus.

Vitamin C is important for the human body because it is needed in the production of collagen to make connective tissue. Vitamin C also helps the body to absorb iron, helps wounds to heal, helps red blood cell formation and helps to fight infections. Some studies say that vitamin C prevents cancer.

Vitamin C helps to enhance availability and absorption of iron from non-heme sources. Vitamin C also has antioxidant properties since it can easily lose the electron to neutralize and inhibit free radicals from being oxidized in preventing cell damage.
Vitamin C in orange juice

Folate in orange juice and functions in human body

Orange juice may be considered a good source of natural folate in respect to content and stability during storage. Folate is one of the B group vitamins, naturally found in food, that plays an important role in cell division and the synthesis of amino acids and nucleic acids like DNA.

On average 150 mL of orange juice provide about 32.3 ug of folate. Other good sources of folate include:
*Breakfast cereals with fortification of folic acid
*Wholegrain or brown bread, pasta or brown rice
*Fruit and veges: Spinach, peas, asparagus, broccoli, brussel sprouts,
*Tinned baked beans
*Chick peas

Roles of folate in human body:
*Helps normal psychological function
*Helps the immune system to work normally
*Has a role in the process of cell division
*Helps reduce tiredness and fatigue

Folates play a key role in one‐carbon metabolism, that is, key reactions in the synthesis of proteins with the amino acids methionine, histidine, serine, and glycine, but also DNA with purines and thymidilate or vitamin B5.

It is well established that folates are beneficial in the prevention of neural tube defects and cardiovascular and neurodegenerative diseases.
Folate in orange juice and functions in human body

Potassium in orange juice

Fruit juices are important in the human diet since they contain different nutrients, especially vitamins, minerals and carbohydrates. Minerals refer to element in their simple inorganic form.

In nutrition, they are referred to as mineral elements or inorganic nutrients. Orange juice is a good source of potassium (200 mg/100 g). Potassium is known as the most abundant intracellular ion that it is very important for the membrane transport, energy metabolism and normal functioning of the cells.

It plays an important role in the transmission of nerve impulses and muscle contractions. Potassium is also necessary for the regulation of blood pressure and water balance in the body.

Eating lots of fruits helps to:
• keep blood pressure normal
• keep bones strong
• decrease risk of stroke and kidney stones

An 8-ounce serving of 100% orange juice provides 10% of the recommended daily value for potassium.
Potassium in orange juice