Orange Juice: Benefits, Nutrition Value and Healthy Recipes

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

General Physician

11 min read

Key Takeaways

  • Orange juice contains nutrients and vitamins that improve your health
  • Along with zero fat, orange juice calories are on the lower end too
  • Orange juice benefits your heart health and helps you lose weight

Orange juice is a staple drink, standard in most Indian households. You can prepare the juice either by squeezing oranges yourself or using a juicer-blender. Orange juice benefits your body with nutrients that help keep you fresh and agile. Another common orange juice benefit is its role in uplifting your mood. Of course, it also makes for a great addition to your breakfast or the first thing you drink to start off your day!

Orange juice can also be a smart way to boost your immunity, especially to stay safe from illnesses that occur due to seasonal changes. Homemade pulpy orange juice is a good way to get all the necessary orange juice nutrition. Watch out for the packaged drinks as they may contain harmful preservatives and added sugar. Read on to learn about the seven amazing health benefits of drinking orange juice. 

Orange Fruit Nutrition Value

Oranges are one of the most popular fruits in the world. They are a rich source of Vitamin C, fiber, and folate. Oranges are also a good source of thiamin, niacin, and Vitamin B6. Here are nutritional facts about oranges:

Calories – 60

Fiber – 3 grams

Sugar – 12 grams

Protein – 1 gram

Vitamin A – 14 Micrograms

Vitamin C – 70 Mg

Calcium – 6% of what the daily recommended dose is

Potassium – 237 Mg

Carbohydrates – 15.4 grams

Did you know that oranges are a great source of Vitamin C? Just one orange contains over 70% of the recommended daily amount of Vitamin C! Oranges are also a good source of fiber, potassium, and folate. Even more impressive is that all the nutritional orange benefits can be obtained from just the juice! So if you're looking for a quick and healthy way to get your daily dose of vitamins and minerals, reach for a glass of fresh orange juice.

Orange Juice Benefits

Oranges are one of the most popular fruits in the world, and for a good reason. They're not only delicious but they're also packed with nutrients that can offer a host of health benefits.

Helps in maintaining good eye health

Oranges are a good source of Vitamin C, which is important for maintaining good eye health. Vitamin C is an antioxidant that helps protect the eyes from damage caused by free radicals. Free radicals are molecules that can damage cells and lead to conditions like age-related macular degeneration and cataracts.

Prevents cancer

This is because of the presence of Vitamin C in oranges, which is a powerful antioxidant. Antioxidants help to neutralize harmful toxins in the body, including cancer-causing toxins. Vitamin C also helps to boost the immune system, making it more effective at fighting off diseases.

Controls blood sugar levels

Oranges can help to control blood sugar levels by providing a steadying source of energy. The natural sugars in oranges are released slowly into the bloodstream, providing a gradual and steady supply of energy. This is in contrast to foods that are high in refined sugars, which can cause blood sugar levels to spike and then crash.

Helps in regulating bowel movements

Oranges are a good source of dietary fiber, which helps promote regularity and prevent constipation. The soluble fiber in oranges also helps to soften stools and makes them easier to pass. In addition, the citrus content in oranges can help to increase the production of bile, which aids in the digestion of fats.

Orange Boosts Immunity

Due to its high levels of Vitamin C. Vitamin C is essential for a strong immune system, and oranges are a great way to get your daily dose. Vitamin C can help prevent and treat many illnesses, including the common cold, respiratory infections, and even some types of cancer.

Oranges are a good source of fiber

Oranges are a good source of dietary fiber, which can promote bowel regularity and help keep you feeling full. Additionally, fiber has been linked to a lower risk of heart disease, diabetes, and some types of cancer.

Oranges are rich in vitamin C

Oranges are an excellent source of vitamin C, which is a water-soluble vitamin that plays a key role in immunity. Vitamin C is also an antioxidant that helps protect your cells from damage.

Oranges may help lower blood pressure

Oranges are rich in potassium, a mineral that helps regulate blood pressure. A diet rich in potassium has been linked to a lower risk of high blood pressure and stroke.

Keeps kidney stones from developing  

Kidney stones are painful and are formed in your body due to a high level of certain substances and minerals. Some common kidney stone signs include chills, fever, or blood in the urine. Due to its potassium and calcium content, orange juice benefits you by increasing the pH of your urine. This then helps in preventing kidney stones from being formed since urine is now more alkaline. People who drink orange juice once a day have a reduced risk of developing kidney stones [1].

Additional Read: Sunflower Seeds Benefits

How to make Orange Juice at home

Improves your heart health 

Orange juice benefits your heart health by reducing cholesterol and high blood pressure. The juice contains nutrients that can lower total and LDL cholesterol levels [2]. Drinking 750 ml daily can also help increase HDL or good cholesterol levels [3].

Reduces Inflammation 

Drinking fresh orange juice benefits you by reducing inflammatory markers. This, in turn, helps prevent chronic, endocrine, or metabolic diseases [4]. Inflammation is your immune system’s way of protecting and fighting an infection, disease, or injury. But high inflammation for an extended period of time can lead to chronic health conditions. This includes conditions like heart diseases, metabolic syndromes, and certain types of cancers. The anti-inflammatory properties that orange juice contains are also beneficial in preventing some of these chronic conditions [5].

Provides the Body with Antioxidants 

Antioxidants are essential in maintaining your overall health as well as preventing oxidative damage. Orange juice provides the necessary antioxidants like carotenoids, flavonoids, and ascorbic acid that your body needs. Consuming enough is key to keeping ailments like heart disease, diabetes, and cancers at bay [6].

Boosts Your Immune System 

One of the most common orange juice health benefits is that it boosts your immunity. Orange juice contains vitamin C, and it helps improve your body’s immune system. This enables your body to prevent flu, cold, and other inflammatory conditions. Orange also contains ascorbic acid that helps in the production of collagen. This is a protein found in your tissues. Improved collagen production rejuvenates your cells and promotes the growth of new tissue.

Orange Juice Benefits Health

Orange Juice Benefits For Skin

There are many orange juice benefits to the skin, and this is because it has high amounts of antioxidants. Consuming orange juice helps reduce free radical activity that causes skin aging, wrinkles, and dull skin. The high amount of vitamin C than orange juice provides helps to keep your skin radiant and youthful. Vitamins C and E present in orange juice help the regeneration of skin cells, which can reduce scars. These vitamins also can reduce the risk factors associated with sunburns.

Orange For Weight Loss

Orange juice is low in calories and has zero fat. Both these factors make it a good addition to a weight-loss diet. The juice contains fiber, and this helps you stay satiated for a longer time. Reducing your cravings is important to get rid of unhealthy eating habits. Vitamin C also helps metabolize fat quickly, thus making it an ideal addition to your diet if you are looking to lose weight.

Healthy Recipes Using Orange Fruit

If you're looking for delicious and healthy recipes, including oranges, you've come to the right place! Oranges are not only a delicious and refreshing fruit but also packed with vitamins and minerals essential for good health.

Here are some of our favorite healthy recipes that use oranges as a key ingredient:

Orange and avocado salad

This light and healthy salad is perfect for a summer meal. It includes fresh oranges, creamy avocado, and healthy greens. To start, simply combine oranges, avocado, and red onion in a bowl. Then, add in a handful of chopped fresh cilantro and a drizzle of olive oil. Season with salt and pepper to taste. That's it! 

Orange chicken


  • Preheat oven to 375 degrees
  • In a large bowl, combine flour, chicken, and olive oil. Toss to coat chicken
  • In a small bowl, whisk together orange juice, soy sauce, brown sugar, garlic powder, and ground ginger
  • Pour the orange juice mixture over the chicken and toss to coat
  • Spread the chicken onto a baking sheet and bake for 25 minutes until the chicken is cooked

Orange smoothie

Start your day with this healthy and refreshing smoothie. It includes orange juice, yogurt, and bananas.

Roasted orange salmon

This healthy and flavorful recipe features fresh orange juice and zest and is served with roasted vegetables. This recipe is easy to make and packed with flavor. Plus, it's a great way to get your omega-3s!

To make this recipe, simply combine fresh salmon with orange juice, olive oil, and your favorite seasoning. Then, roast in a hot oven until cooked through. The result is a juicy, flaky, and flavorful salmon that is sure to please. Serve with a side of roasted vegetables or a simple salad for a complete meal.

Orange Juice Side Effects

Oranges are a delicious, healthy snack. But, like with anything, there can be too much of a good thing. Excessive consumption could also lead to orange juice side effects.

 Consuming large amounts of oranges can lead to digestive problems. The high acid content in oranges can cause heartburn and indigestion. Eating too many oranges can also cause diarrhea.

Oranges are a good source of Vitamin C, but eating too many can cause an upset stomach. Vitamin C is a water-soluble vitamin, so your body will flush out any excess. This can lead to nausea, vomiting and abdominal cramps.

Eating a lot of oranges can also cause your teeth to become more sensitive to cold. The citric acid in oranges can wear away at your tooth enamel, making your teeth more susceptible to temperature changes.

Overall, oranges are a healthy snack. But, like with anything, moderation is key. Eat them in moderation to avoid any unwanted side effects.

Additional Read: Best Foods to Gain Weight Quickly 

While you drink orange juice and other nutritious foods, stay alert as to how your body responds. If you feel any discomfort or develop health issues, book an online doctor consultation with top doctors and nutritionists on Bajaj Finserv Health. Address your health queries from the comfort of your home and get quality care with ease. Additionally, find a range of health test packages on the platform at pocket-friendly prices. Avail of these to monitor your wellbeing affordably and consistently. Make sure you consume a nutritious diet and maintain a healthy lifestyle to stay ahead of all health concerns!

Frequently Asked Questions (FAQs)

Q. Do oranges contain more Vitamin C than lemons?

According to most sources, oranges generally have more Vitamin C than lemons. However, this can vary depending on the type of orange and lemon, as well as the growing conditions and ripeness of the fruit. In general, however, oranges will have more Vitamin C than lemons.

Q. How to select good quality oranges from the fruit vendor?

When choosing oranges from a fruit vendor, it is important to select those that are fresh and of good quality. Here are some tips on how to do this:

  1. Look for oranges that are firm and have a uniform shape. Avoid oranges that are bruised or have soft spots.
  2. The skin of a good orange should be bright and smooth. Avoid oranges with dull or rough skin.
  3. Smell the oranges to make sure they are fragrant. Avoid oranges with no scent.
  4. Ask the vendor when the oranges were picked. The fresher, the better.

Q. Can oranges cause acidity?

The answer is not definitive, as everyone's body reacts differently to different foods. However, oranges are acidic fruits and can potentially contribute to acidity. If you think you may be suffering from acidity, it's best to speak to a medical professional to get a proper diagnosis.

Q. How to store oranges?

One way to store oranges is to keep them in a cool, dark place. Oranges will last longest when stored at temperatures between 55 and 59 degrees Fahrenheit. When stored at these temperatures, oranges can last for up to two months. Another way to store oranges is to place them in a plastic bag with holes in them. Place the bag of oranges in the refrigerator, and the oranges will last for up to four weeks. However, the best way to store oranges is to eat them fresh! Oranges are at their peak flavor when they are fresh, so try to eat them as soon as possible after you purchase them.

Q. What is the best time of day to eat an orange?

While there is no definitive answer, many experts believe that the best time to eat an orange is in the morning. This is because oranges contain a high amount of Vitamin C, which is essential for optimal health. Vitamin C is a water-soluble vitamin, which means that it is not stored in the body. Therefore, it is important to consume it regularly throughout the day in order to maintain optimal health.

Published on 1 Apr 2022Last updated on 5 Apr 2023

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Rajkumar Vinod Desai

Medically reviewed by

Dr. Rajkumar Vinod Desai

, MBBS 1


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