Did you know that orange juice might be just as good for you as eating the actual fruit? In fact, recent findings imply that even though the processing to make orange juice lowers some nutrient levels, the remaining nutrients in the juice are more easily absorbed by the human body than when eating an unprocessed orange. Let’s delve deeper into this topic and discuss what this means for your daily intake of oranges, as well as what else you can do to increase the nutritional value of oranges.
Orange Juice vs. Whole Oranges
Researchers have found that the production of pasteurized orange juice slightly lowers the levels of vitamin C and carotenoids in the juice. It also dramatically decreases the flavonoid levels. However, the levels left in the juice become much more bioavailable than those in orange segments. This means that your body can more easily absorb and utilize these nutrients when you drink orange juice compared to eating the whole fruit.
Carotenoids and flavonoids are essential nutrients that can potentially help lower a person’s risk for certain cancers and cardiovascular disease. Therefore, getting more of these powerful antioxidants in your diet is certainly beneficial for overall health.
Choosing the Right Orange Juice
When selecting an orange juice or any fruit juice, opt for 100 percent juice instead of sweetened juice or fruit-juice cocktails. While they may all have the same amount of calories, you will get more vitamins, nutrients, and fewer additives – including sugar – from 100 percent juice. According to the Mayo Clinic, you should look for juices that are made from 100 percent fruit, with no added sugars or artificial ingredients.
Boosting Orange Nutrient Absorption
Alongside choosing the right orange juice, you can also take additional steps to boost your nutrient absorption when consuming oranges. Here are some tips to maximize the nutritional value of oranges and ensure your body is reaping all of their benefits:
- Eat the pith: While the pith – the white part between the skin and the fruit – may not be the tastiest part of an orange, it is packed with nutrients. It’s rich in fiber, vitamin C, and antioxidants. Next time you eat an orange, try to include some of the pith to maximize the health benefits.
- Combine with healthy fats: Consuming a small amount of healthy fats alongside your oranges can help improve the absorption of fat-soluble nutrients such as carotenoids. Examples of healthy fats include avocados, nuts, and olive oil. Toss some oranges into a salad with some avocado or drizzle your oranges with a little olive oil for a delicious and healthy snack.
- Add to smoothies: Blending oranges into your smoothie can help increase the bioavailability of nutrients as it helps break down the cell walls and makes the nutrients easier to absorb. Plus, you can add other fruits and vegetables to your smoothie for even more health benefits.
- Eat the fruit, don’t discard it: While store-bought orange juice may be more nutritious compared to the whole fruit, juicing your oranges at home often discards the pulp, which contains essential nutrients and fiber. If you juice oranges yourself, try to keep as much pulp in the juice as possible to retain all the health-boosting elements.
Conclusion
While these findings may come as a surprise to some, it’s important to remember that your body can better absorb nutrients from orange juice compared to eating the whole fruit. Though it’s still crucial to choose juices without any added sugars or artificial ingredients, as well as looking for opportunities to enhance nutrient absorption when consuming oranges. By following these simple tips, you can ensure that you are getting the most out of your orange intake and supporting your overall health.
