Every journey starts with a step. You can take steps towards better health and wellness by eating a well-balanced diet to give your body the fuel it needs now and help reduce the risk of disease in the future.

What’s a good first step?

Simply add 100 percent orange juice to your daily diet. Both pasteurized and fresh-squeezed 100 percent orange juice can help maintain your well-being and as a consistent part of a healthy diet and lifestyle may help reduce the risk of certain diseases. Click below to discover the many vitamins and nutrients found in orange juice that will help you stay on the path to good health.

 

100 percent orange juice is a naturally nutrient-rich beverage that offers many health benefits. Among them:

Antioxidants One 8-ounce glass of orange juice provides 100 percent or more of the recommended Daily Value for vitamin C. Vitamin C is an important antioxidant. Antioxidants may help neutralize free radicals formed as part of the body’s natural oxidation processes. Many scientists believe the long term presence of excessive free radicals may damage cells and tissues and contribute to the development of certain chronic diseases.

Weight Management One 8-ounce serving of orange juice is fat-free and, at 110 calories per 8-ounce glass, has fewer calories than some other commonly consumed 100 percent fruit juices.1 One hundred percent orange juice is a healthful and nutrient-rich replacement in the diet for many foods and beverages containing added sugars.

Heart Health Research suggests that the consumption of 100 percent orange juice may support healthy blood cholesterol levels,2,3 blood pressure and blood vessel function,4 as well as positively impact inflammatory and oxidative stress markers that are associated with the development and progression of cardiovascular disease.5-7 One hundred percent orange juice is also sodium-free, saturated fat-free, and cholesterol-free and can be a part of a heart-healthy diet and lifestyle.

Immune System Support An 8-ounce glass of orange juice provides vitamin C, plus other nutrients and phytochemicals that may help support a healthy immune system.

Fruit Intake One hundred percent orange juice counts as a fruit choice to help meet fruit intake recommendations.8 Americans, especially children and adolescents, fall well short of meeting fruit intake recommendations.9-11 Remember to make half your plate fruits and vegetables.12

Skin Health Vitamin C found in orange juice can help support collagen production, which may support healthy skin and gums. Collagen breakdown in the skin may lead to the appearance of premature aging.

Vitamin Absorption Citrus foods like orange juice are high in vitamin C, which may help aid the absorption of non-heme iron (the iron found in plants like spinach, not meat products). Vitamin C-rich foods should be consumed daily to help get the most iron from foods.8

 

Get a look inside your glass

In addition to supplying a variety of vitamins and minerals, 100 percent orange juice is also:

  • Fat free
  • Saturated fat free
  • Sodium free
  • Cholesterol free
  • Free of added sugars

Serving Size

8 ounces (1 cup, 240 mL) Orange Juice

% Daily Value*

Energy 110 Calories --
Total carbohydrate 25 g 8%
Total sugars 21 g --
Total dietary fiber 0.5 g 2%
Protein 2 g --
Total fat 0.32 g 0%
Cholesterol 0 mg 0%


Vitamins

Vitamin C 82 mg 137%
Thiamin 0.28 mg 18%
Folate 45 mcg DFE 11%
Vitamin B6 0.13 mg 7%
Vitamin A 194 IU 4%
Niacin  0.70 mg 3%


Minerals

Potassium 473 mg 14%
Magnesium 27 mg 7%
Calcium** 25/350-500 mg

3% / 35% - 50%

Iron 0.42 mg 2%
Sodium 2 mg 0%

Source: USDA National Nutrient Database for Standard Reference, Release 21. NDB 09209. Accessed 10/21/2008. This NDB was missing a value for sugars, therefore sugars amount taken from NDB 09215 – orange juice, frozen concentrate, unsweetened, diluted with 3 volume water. Calcium amount for calcium-fortified orange juice taken from NDB 09210 – orange juice, chilled, includes from concentrate, fortified with calcium and vitamin D (range from USDA database Releases 20 and 21). 

Calculated Daily Value (DV) percentages rounded to nearest whole percent. FDA rounding rules for nutrition labeling not applied when calculating percent DV.

Information is not intended for labeling food in packaged form.

Typical nutritional values shown may vary based on the variety of citrus fruit used for the juice, brand of juice, and form of the juice (i.e., not-from-concentrate versus from concentrate). Refer to the USDA National Nutrient Database for Standard Reference at http://www.ars.usda.gov/main/site_main.htm?modecode=12354500 or check with your citrus juice vendor for additional information.

Abbreviations: DFE=dietary folate equivalents; g=grams; IU=International Units; kcal=kilocalories; mcg=micrograms; mg=milligrams.

Footnotes: *Percent Daily Value based on a 2,000 calorie diet.      ** Values for non-fortified and calcium-fortified juice, respectively.

 

What makes orange juice so great for you?

Vitamin C

An 8-ounce glass of 100 percent orange juice is an excellent source of vitamin C.

An 8 ounce glass of orange juice provides 100 percent or more of the Daily Value for vitamin C. Citrus juices are reported to be the largest contributor of vitamin C in the diet.13

Vitamin C is a nutrient known to be important to the immune system and intake of vitamin C-rich foods may help support a healthy immune system.

Vitamin C can help support collagen production which is important for maintenance of healthy skin, bones, cartilage, muscle and blood vessels.

Vitamin A & Carotenoids

An 8-ounce glass of 100 percent orange juice supplies 4% of the Daily Value for vitamin A.

Carotenoids are pigments found naturally in some foods, primarily fruits and vegetables.

Some carotenoids, such as alpha-carotene, beta-carotene and beta-cryptoxanthin, can be converted to vitamin A in the body and are therefore called pro-vitamin A carotenoids.

Oranges contain the carotenoid beta-cryptoxanthin and oranges and orange juice are one of the main contributors of beta-cryptoxanthin in the U.S. diet.20

Potassium

An 8-ounce glass of 100 percent orange juice is a good source of potassium.

Orange juice provides potassium, which is a mineral important for muscle function, nerve transmission, pH maintenance (acid/base balance), and maintaining fluid and electrolyte balance.

Potassium has been identified as a Nutrient of Concern in the Dietary Guidelines for Americans,8 meaning that many Americans do not get enough of this important mineral.

Potassium may play an important role in our cardiovascular health. Diets containing foods that are a good source of potassium and low in sodium may reduce the risk of high blood pressure and stroke.14

Folate

An 8-ounce glass of 100 percent orange juice is a good source of folate.

Folate is important for cell division and the production of healthy red blood cells.

Folate is essential for growth and development and may help reduce the risk of birth defects of the brain and spinal cord, known as neural tube defects.

To help reduce the risk of neural tube defects, women capable of becoming pregnant should get 400 micrograms of the synthetic form of folate (folic acid) every day while consuming food folate (the form found in foods and beverages such as orange juice) from a varied diet.15

Have a glass of 100 percent orange juice to increase folate in your diet.

Folate may significantly modify homocysteine (an amino acid) levels in the body. High levels of homocysteine in the blood have been associated with an increased risk of coronary heart disease.15

Phytonutrients

Phytochemicals are any chemicals that come from a plant. Phytonutrients are the subgroup of those plant components that may have nutrient characteristics when consumed by animals. Phytonutrients typically occur in very small amounts and when consumed, may provide people with nutritional or health benefits.

Magnesium

An 8-ounce glass of 100 percent orange juice supplies 7% of the Daily Value for magnesium.

Magnesium helps the body generate energy from the foods we eat and is required for the action of many enzyme systems.

Diets rich in fruits and vegetables that provide key minerals such as potassium, calcium, and magnesium may help contribute to the maintenance of healthy blood pressure.18

Magnesium may play an important role in bone health, so diets rich in foods with magnesium, such as fruits and vegetables, can help optimize the intake of micronutrients required for bone health.19

Thiamin

An 8-ounce glass of 100 percent orange juice is a good source of thiamin.

Thiamin is a water-soluble vitamin associated with the action of many enzyme systems and helps the body process energy from the food we eat.

Foods and beverages that are good sources of thiamin should be included as part of any healthy diet.

Vitamin B6

An 8-ounce glass of 100 percent orange juice supplies 7% of the Daily Value for vitamin B6.

Also known as pyridoxine, helps the body process protein and carbohydrates in food.

Vitamin B6 helps produce hemoglobin, a part of red blood cells that carries oxygen to all parts of the body.

Calcium

Calcium-fortified orange juice is an excellent non-dairy and lactose free source of calcium.

Calcium aids in bone and tooth development, blood pressure regulation and muscle function.

Calcium has been identified as one of four Nutrients of Concern in the Dietary Guidelines for Americans.8

In the U.S., 10 million individuals are estimated to have osteoporosis already and almost 34 million more are estimated to have low bone density, placing them at increased risk for osteoporosis and broken bones.21

Flavonoids

Oranges contain a variety of phytonutrients, some of which are known as flavonoids, a class of natural compounds.

Hesperidin is the most common flavonoid found in oranges, and orange juice is the only fruit juice that contains significant amounts of hesperidin.

Some flavonoids have been associated with beneficial effects on the cardiovascular system, skin or bones.4,16 Flavonoids primarily found in citrus have been associated with improvements in markers of inflammation.17

Vitamin D

Many calcium-fortified orange juices provide over 20% of the Daily Value for vitamin D.

Vitamin D works hand in hand with calcium to help support bone health.

Vitamin D has been identified as one of four Nutrients of Concern in the Dietary Guidelines for Americans.8

References

  1. Rampersaud GC. J Food Sci. 2007;72:S261-S266.
  2. Cesar TB et al. Nutr Res. 2010;30:689-694.
  3. Aptekmann NP et al. Maturitas. 2010;67:343-347.
  4. Morand C et al. Am J Clin Nutr. 2011;93:73–80.
  5. Ghanim H et al. Diabetes Care. 2007;30:1406-1411.
  6. Deopurkar R et al. Diabetes Care. 2010;33:991-997.
  7. Ghanim H et al. Am J Clin Nutr. 2010;91:940-949.
  8. USDA. 2010 Dietary Guidelines for Americans. www.cnpp.usda.gov/dietaryguidelines.htm. Accessed November 8, 2011.
  9. Krebs-Smith SM et al. J Nutr. 2010;140:1832-1838.
  10. Kimmons J et al. Medscape J Med. 2009;11:26.
  11. Lorson BA et al. J Am Diet Assoc. 2009;109:474-478.
  12. USDA. MyPlate. www.choosemyplate.gov. Accessed November 29, 2011.
  13. Chun O et al. J Nutr. 2010;140:317-324.
  14. U.S. Food and Drug Administration. Center for Food Safety & Applied Nutrition. A Food Labeling Guide. September, 1994 (Editorial revisions June, 1999). Appendix C: Health Claims. http://www.cfsan.fda.gov/~dms/flg-6c.html. Accessed November 8, 2011.
  15. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and   Choline. Washington DC: National Academy Press, 1998.
  16. Yao LH et al. Plant Foods for Human Nutrition. 2004;59:113-122.
  17. Landberg R et al. J Nutr. 2011;141:618-625.
  18. Appel LJ et al. Hypertension. 2006;47:296-308.
  19. Nieves JW. Am J Clin Nutr. 2005;81(suppl):1232S-1239S.
  20. Murphy MM et al. J Am Diet Assoc. 2011;Nov 9 Epub ahead of print.
  21. National Osteoporosis Foundation. www.nof.org. Accessed November 8, 2011.