Il Orange juice it is known and appreciated all over the world. It is prepared by squeezing oranges to extract its juice and is naturally rich in vitamins and important nutrients.
Here are 5 good reasons to add it to your breakfast!
Index
Healthy nutrients
Orange juice is rich in vitamin C, potassium and folic acid; 250 ml of orange juice provide about:
Calories: 110
Carbohydrates: 26 gr
Vitamin C: 67% of the daily requirement
folate: 15% of the daily requirement
Potassium: 10% of the daily requirement
Magnesium: 6% of the daily requirement
La Vitamin C it is a powerful antioxidant and plays a central role in supporting immune defenses, bone regeneration, wound healing and gingival health.
THEfolic acid it is necessary for DNA synthesis and supports the growth and development of the fetus in pregnant women.
Il potassium regulates blood pressure and prevents bone problems, heart disease and stroke
Antioxidants
The antioxidants present in orange juice are beneficial for our health since prevent oxidative damage, caused by the imbalance between antioxidants and free radicals; they also help protect against chronic diseases such as heart problems, cancer and diabetes.
The antioxidants present in orange juice are:
It was demonstrated that drink two glasses of orange juice every day increases the antioxidant power in people with high cholesterol and triglycerides.
In a study of over 4000 subjects, orange juice proved to be one of the main sources of antioxidants in our diet along with tea, berries, wine, supplements and vegetables.
Kidney stones prevention
Kidney stones are small mineral deposits that build up in the kidneys, causing symptoms such as severe pain, nausea and blood in the urine.
Orange juice increases the level of urine pH, making it more alkaline: this helps prevent stone formation.
A study conducted on 195.000 subjects has shown that those who drink at least one glass of orange juice per day have the 12% less chance to develop kidney stones, compared to those who consume an average portion per week.
Heart health
Heart disease is a serious problem and leads to over 17 million deaths worldwide every year. Drinking orange juice can reduce several risk factors for heart disease, such as high blood pressure and cholesterol, and help keep the heart healthy.
Long-term consumption of orange juice has been shown to lower "bad" cholesterol levels and increase "good" cholesterol levels, and it also helps to reduce the diastolic pressure (blood pressure between two heartbeats) in adults.
Inflammation reduction
Acute inflammations are part of normal immune responses to protect against disease and infection; long-term maintenance of high inflammatory levels contributes to the development of chronic diseases.
In people with metabolic syndromes, heart disease and some types of cancer, high levels of inflammatory markers as C-reactive protein, interleukin and tumor necrosis factor α.
Orange juice helps reduce inflammatory processes and the problems associated with them and has properties that reduce the levels of inflammatory markers related to chronic diseases.
POTENTIAL NEGATIVE ASPECTS
Although orange juice is related to many health benefits, we must also remember that it is rich in sugar e Calories!
Furthermore, unlike the whole fruit, the juice loses the fibers making it less satiating; this could lead to excessive consumption and weight gain.
Drinking orange juice regularly can lead to a rise in blood sugar and this is a risk factor for type 2 diabetes.
Checking portions and choosing freshly squeezed orange juice without adding extra sugar can help maximize health benefits by reducing the risk of adverse effects.
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