What Happens to Your Body When You Drink Orange Juice Regularly

Orange juice is a breakfast staple packed with vitamins, minerals and antioxidants. But is it really good to have a drink every morning? Here’s what can happen to your health when you drink orange juice frequently.

Oranges are an excellent source of vitamin C. The specific percentage can vary between manufacturers, and orange juice tends to contain a little less vitamin C if it comes from a concentrate (meaning the water is removed and then added back later during processing).

But six ounces (or three-quarters cup) of orange juice contains about 93 milligrams of vitamin C. That’s more than 100 percent of the recommended daily intake for men and women.

This is good news for your immune system: Vitamin C has been shown to support your body’s natural defenses, protecting you against microorganisms that could make you sick.

Interestingly, research has shown that vitamin C may not help you avoid colds and illnesses completely, especially if you increase your vitamin C intake after already feeling sick. It’s more helpful to get enough vitamin C at all times, as preventative use can help shorten the duration of a cold or minimize its symptoms.

Orange juice contains antioxidant plant compounds called flavonoids. Two flavonoids in particular, hesperidin and narirutin, appear to reduce inflammation in the body.

It’s good for your whole body, but it can be particularly beneficial for your cardiovascular system.

A 2021 study found that participants who drank orange juice every day for 12 weeks saw their blood pressure drop. Older research from 2013 found lower levels of total and low-density lipoprotein (LDL), or “bad” cholesterol, in people who drank orange juice daily compared to those who didn’t.

Other research has found links between the flavonoid hesperidin and lower LDL cholesterol, higher “good” high-density lipoprotein (HDL) cholesterol, and lower blood pressure values. But hesperidin has also been linked to higher levels of triglycerides (fats) in the blood.

When excess minerals remain after your kidneys filter your urine, they can stick together, forming small, hard stones. These kidney stones often pass through the urinary tract on their own, but if they get stuck, they can cause pain, infection, or even kidney damage.

Some research suggests that drinking orange juice may help prevent these kidney stones from forming.

Many kidney stones are caused by a mineral called calcium oxalate, while others form when urine becomes too acidic (meaning it has a low pH). Orange juice contains citrate, a byproduct of citric acid, which appears to prevent the formation of calcium oxalate stones and increase urine pH.

When it comes to calories, even the healthiest brand of orange juice can’t compete with whole oranges.

A whole navel orange (140 grams) contains approximately 73 calories. But 7 ounces of orange juice (200 grams) contains 94 calories. It’s not a big difference, but it can impact your diet, especially if you want to stick to a certain daily calorie limit.

When you choose fruit juice over raw fruit, you’re also missing out on fiber, which keeps you feeling full longer. One orange contains 2.8 grams of fiber, but most of it is lost when oranges are made into juice.

The sugar content of an orange is contained in the juice. So even if you choose varieties of orange juice without added sugar, you’ll be consuming a higher concentration of sugar than you would otherwise get from a whole orange.

One navel orange contains about 12 grams of sugar, but 7 ounces of orange juice (a little less than a glass) contains 16 grams of sugar.

Some orange juices also contain extra sugar. Ideally, added sugar should make up no more than 10% of your daily calorie intake. That’s 50 grams for someone eating 2,000 calories a day. Consistently exceeding this threshold can increase your risk of obesity, type 2 diabetes and heart disease.

People may know that drinking grapefruit juice can interfere with the effectiveness of some prescription medications. However, sometimes the same goes for orange juice.

Naringin, one of the heart-healthy flavonoids found in orange juice, may interact with the absorption capabilities of some medications. The acidity of oranges and orange juice may also be a cause.

Essentially, grapefruit, orange, and some other citrus fruits can cause too much or too little medication to enter your bloodstream. This may decrease the effectiveness of the medication (if not enough is absorbed) or increase the risk of side effects (if too much is absorbed).

Talk to a healthcare professional to find out if orange juice could interfere with any medications you are taking. But research has discovered potential interactions between orange juice and:

• Fexofenadine, an antihistamine
• Alendronate, a drug for osteoporosis
• Certain antibiotics

Seville oranges, a certain variety of oranges, may interact with sildenafil (an erectile dysfunction drug), as well as medications such as statins or blood pressure medications.

In general, drinking small amounts of orange juice daily can be part of a healthy diet. But it’s always a good idea to consult your doctor before adding something to your diet because of its potential health benefits, especially if you’re taking prescription medications.

To get the most out of your daily glass of orange juice, consider:

• Choosing 100% juice varieties: This ensures that the orange juice you drink does not contain added sugars. Other products without this distinction generally contain higher amounts of sugar.
• Make your own orange juice: When you juice oranges at home, you have more control over the ingredients and the freshness of the juice.
• Opt for whole oranges: Pouring a glass of juice is easy, but try to incorporate oranges into your diet when you can. This helps limit calories and sugar and increase your fiber intake.