Good Lifestyle

It's sure to say thatOrange juice is a drink staple in the American diet. Maybe it's the first thing you drink in the morning with a homemade omelette, what you wash a copious persondinner breakfast With a cooling afternoon mountone. But what happens to your body when you drink orange juice? As it turns out,There are many potential advantages to integrate this beverage to your diet.

Between 2019 and 2020, the Americans consumed about532,000 metric tons of orange juice. And that should not not surprise, when you consider it much available, it's undeniably tasty, and it's an easy and practical way to get fruit in your diet.

As for healthy health, it depends on the type of orange juice that you drink, how often you drink it and the state of your current health. Here's what experts want you to know about the effects if you regularly drink orange juice.

According to Amanda A. Kostro Miller, an R & LDN that serves on the Consultative Council of Fitness, Orange's orange consumption has many nutritional benefits than eating an orange. It also notes that some trademarks reinforce their other nutrient juices.

"Orange juice is rich invitamin C (1 cup or 8 ounces contains about 67% of the recommended food allowance for daily adults),madness, potassium and a small amount of magnesium, "explainsNutrition Founder Andres Ayesta (MS, RD, LD, CSCS, CSSD).

If you choose to drink orange juice that is fortified fromcalcium andVitamin DYou will also reap additional benefits.Lindsey Kane, Rd and Director of Nutrition atSunsetNote that these nutrients work together to support bone health.

Fun for vegetarians and vegetarians: According to Kane, vitamin C can improve the absorption of your non-haemer iron - a type of iron found in plants that tends to be more difficult to absorb than the iron. products of animal origin. That's why Kane suggests adding an orange juice splash to yoursmoothie, as can help your body better absorb iron in foods like spinach, nuts and seeds.

All you know, however, there is a cap to the amount of vitamin C your body to use because it is a soluble vitamin in the water.

"Any excessive amount of water-soluble vitamins consumed, including vitamin C, is actually excreted from the body to avoid toxicity," Kane explains. "In other words, drink a few extra glasses of orange juice offer no additional benefit - Once you have reached your daily requirement, all that is beyond, lands in the bathroom."

You know how your mother has always asked you to ask you fordrink orange juice to prepare a cold? Well, apparently, there is some truth to this secular remedy.

Regular and consistent consumption of vitamin C is necessary for good immune support, "says Miller." Orange juice can be part of vitamin C consumption. "

Ayesta adds that vitamin C not only serves to improve immune function but also constitutes a powerful antioxidant.

"I would not say that orange juice consumption will be responsible for preventing colds or diseases, but it will increase the antioxidant status that will support a strong immune system," says Ayesta.

Speaking of vitamin C, did you know that this essentialantioxidant is also a major player to supportcutaneous health? According to Kane, he plays a significant collagen training - the protein that can reduce visible wrinkles and improve the elasticity of the skin. Who needs expensive anti-aging sera when you can just have a glass of orange juice to enjoy your complexion?

Here is the thing. A portion of orange to a cup contains about 4.3 grams offiber-Hherea 1 cup of orange juice has only about 0.2 grams, which means that it digess faster. Miller explains that this is the reason you will probably not feel very complete after drinking orange juice. Not only that but Kane notes thatFiber is important for the health of the GutAnd helps to slow down the sugar absorption, keeping your blood glucose and your balanced energy level.

In addition, since orange juice is less satisfied (due to a lack of fiber), Ayeta says you are also more likely to consume more than you need. This can be a problem, according to Miller, because orange juice tends to have more calories, carbohydrates and sugar per serving than the fruit itself.

Pro Profile of Kane: Buy orange juice with at least one pulp to bring back some of this fiber into play.

It can come like a surprise, but a small orange contains only 9 grams of sugar.The average mug of orange juice, on the other hand, contains 21 grams of sugar. One of the reasons for this divergence is that orange juice is a concentrated form of the fruit. But Ayeta emphasizes that some brands are also adding refined sugar to their juice, which does not only get the calorie content, but also increases the likelihood that your blood glucose has emerged (depending on your consumption in one session).

"When orange juice is not consumed with moderation, you will have spikes in blood glucose that can lead to energy fluctuations and greater hunger often," says Ayesta.

In the end, experts agree that the benefits of health of orange juice consumption far exceed potential disadvantages. However, Miller advises choosing a 100% orange juice and limiting your consumption to only 4 ounces a day. If you want to maximize the number of vitamins and minerals you get, Kane recommends searching for cold pressed orange juice because it passes through a softer process, the juice keeps more nutrients sensitive to heat which tend to be lost during pasteurization at high temperatures. And Ayesta suggests checking the nutrition label to make sure there are no added sugars. Better again, if you can, it proposes to create your own orange juice at home rather than buying it at the store, this way you know that the only ingredient is the pressed frock jight.

I do not know which orange juice buy?The 7 best brands of juice juice and to avoid at all costs