Orange juice is a nutritious drink loved by many people, but if you drink orange juice incorrectly, you can experience some side effects that affect your health.
Orange juice is a popular drink because it tastes good and is easy to drink. However, drinking orange juice incorrectly can be harmful to your health. Below are the health benefits of orange juice as well as the harmful effects of orange juice if drunk incorrectly.
Benefits of orange juice
Health & Life quoted Dr. Vu Dai Duong, Nutrition specialist (Hanoi Medical University) as saying that a glass of fresh orange juice contains 112 calories, 2g protein, 0g fat, 26g carbohydrates, 0g fiber, 21g sugar...
Orange juice contains virtually no starch or fiber. Almost all of its carbohydrates are in the form of sugar. Natural sugar (fructose) gives orange juice its characteristic sweet taste.
Just one glass of orange juice provides 100% of your daily vitamin C needs. One serving of orange juice provides more vitamin C than a bowl of kale, two cups of broccoli, or three medium tomatoes.
Orange juice is also considered one of the best sources of antioxidants, along with drinking wine, tea, eating berries such as strawberries, raspberries, blueberries... Containing many powerful antioxidants, orange juice has anti-inflammatory and health-promoting effects.
Orange juice with pulp is a rich source of fiber. Studies show that fiber helps the body maintain digestive health and can reduce the risk of diseases such as diabetes, heart disease and some cancers.
Negative Side Effects of Drinking Too Much Orange Juice
Lao Dong Newspaper quoted Eat this, not that Magazine as saying that although orange juice may not be as harmful as sugary drinks, it is not as healthy as whole fruit and has negative side effects when consumed in excess.
May cause weight gain
Like most foods and drinks, orange juice is quite high in calories. According to the JAMA study, orange juice does not contain any nutrients that are filling and slow down digestion, such as fiber or protein. If you drink orange juice regularly, it can cause weight gain, just like soda.
In fact, a study in Nutrition and Diabetes found that when researchers gave participants orange juice three times a day between meals, they found that drinking the juice increased body fat and decreased insulin sensitivity in just four weeks.
Increased risk of type 2 diabetes
Results from a 2013 BMJ study of more than 180,000 participants over 24 years found that drinking orange juice every day increased the risk of developing diabetes by 21%. While whole fruit reduced the risk of type 2 diabetes by 23%.
How to drink orange juice properly?
According to information posted on the Medlatec General Hospital website, to drink orange juice properly, you need to:
Drink orange juice at the right time
Nutritionists say it is best to drink orange juice 1-2 hours after breakfast or lunch and should drink orange juice immediately after squeezing because leaving it for too long will cause the nutritional value in it to be lost, especially the vitamin C content.
Drink enough
Adults should only drink a maximum of 200ml per day because it contains: 60mg of vitamin C (equivalent to 100% of the vitamin C requirement that an adult's body needs in 1 day). If you exceed this amount, you can easily have excess vitamin C, which in the long run is not good for the body.
Pregnant women need up to 80mg of vitamin C per day, so they can increase the amount of orange juice they drink per day, but they need to divide it into several servings. Children should only drink the juice squeezed from half an orange per day.
When you should not drink orange juice
Medical experts also recommend that people with pancreatitis, duodenal ulcers, and stomach ulcers should limit their intake of orange juice to avoid acid accumulation and organic substances that increase acid in the stomach, leading to heartburn and worsening ulcers.
Patients with kidney disease should be careful with orange juice because consuming too much vitamin C can easily cause kidney stones and urinary stones. People who are taking medication, especially antibiotics, should not drink orange juice because it can easily interact and damage the structure of the drug, reducing its effectiveness.
In addition, if you do not drink orange juice properly, the amount of sugar and acid in the orange juice can easily cause diabetes. Especially in the case of many people buying sour oranges, they have to add sugar to make it easier to drink. This also has the potential risk of joint pain and arthritis.
Avoid combining orange juice with certain foods
Drinking orange juice properly also means avoiding combining orange juice with the following incompatible foods:
- Do not drink orange juice with milk because it can easily cause digestive disorders, causing symptoms such as: stomachache, diarrhea, bloating...
- If you eat radishes, do not drink orange juice because it easily produces ferulic acid and hydroxyl acid - which can affect thyroid function.
Avoid drinking orange juice at bad times
Although orange juice is very good, there are times when drinking orange juice will be detrimental to your health:
- Drinking orange juice on an empty stomach: the acid in orange juice combines with the acid in the stomach to create excess acid, which causes stomach pain and, over time, causes stomach ulcers.
- Drinking orange juice after meals: leads to bloating and indigestion because the sugar in orange juice easily inhibits the digestion of previously eaten food.
- Drinking orange juice before going to bed at night: causes fluid production and diuresis, so it is easy to have insomnia at night because of sleeping too much. Not only that, the amount of acid from orange juice that sticks to the teeth will easily damage the enamel.
Through the content of the article above, hopefully you know about the harmful effects of orange juice if you drink it the wrong way as well as how to drink orange juice to be good for your health. In addition to paying attention to drinking orange juice properly, you should pay attention to choosing clean and delicious oranges to avoid buying oranges with preservatives because they can be harmful to your health.
According to vov.vn
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