WHAT HAPPENS TO YOUR BODY WHEN YOU DRINK ORANGE JUICE EVERY DAY

Medically reviewed by Aviv Joshua, MS, RDN

Key Takeaways

• Orange juice is nutrient-rich, providing vitamin C, potassium, folate, antioxidants, and more.
• It may support heart health, kidney health, and immune function, and reduce inflammation.
• It is relatively high in sugar and calories, so choose fortified, pulp-containing, no-added-sugar varieties and consult your healthcare provider if unsure.

Drinking orange juice daily provides essential vitamins and minerals and may have benefits like heart and immune support. Orange juice is high in sugar, however, so moderation is important.

1. Provides a Full Serving of Fruit

One cup of orange juice counts as a full serving of fruit. Other options for a fruit serving include one cup of fresh or frozen fruit, one cup of 100% fruit juice, or half a cup of dried fruit.

Oranges are packed with beneficial vitamins and minerals such as:

• Vitamin C
• Potassium
• Folate
• Phosphorus
• Magnesium

Fortified orange juice varieties offer additional health benefits with higher levels of calcium and vitamin D.

2. Lowers Chronic Disease Risk

Orange juice is high in antioxidants, which help prevent cell damage from free radicals and reduce oxidative stress. Antioxidants are linked to better immunity and heart health and may lower the risk of diabetes and cancer. 

Oranges and orange juice contain antioxidants, such as:

• Ascorbic acid
• Flavonoids
• Carotenoids

A study found that drinking orange juice daily may increase the body's antioxidant levels. Orange juice is one of the top sources of antioxidants, along with tea, berries, vegetables, supplements, and wine. 

3. Supports Your Immune System

Drinking orange juice regularly may support your immune system. Citrus fruits like oranges are excellent sources of vitamin C, a water-soluble antioxidant with powerful immune properties.

Some benefits of vitamin C include:

• Increasing immune function
• Supporting bone formation
• Improving wound healing 

4. Boosts Heart Health

One study found that drinking orange juice regularly can lower cholesterol. Other research showed drinking two glasses of orange juice daily may help lower blood pressure after 12 weeks in people with hypertension. Hesperidin, a flavonoid in orange juice, may contribute to reduced blood pressure.

5. Decreases Inflammation

Inflammation is a helpful process designed to jump-start healing during injury or illness. However, when inflammation is chronic, it can lead to serious health problems.

Consistently high levels of inflammation raise the risk of:

• Heart disease
• Metabolic disorders (a group of conditions that impact your metabolism)
• Certain cancers 

The antioxidants in oranges and orange juice may have properties that lower inflammatory markers in the body. Lower levels of inflammatory markers are linked to a decreased risk of chronic health conditions. 

6. Prevents Kidney Stones

A glass of orange juice a day may prevent kidney stones. Kidney stones are small mineral deposits that build up in the kidneys. They often cause severe pain, blood in the urine, and nausea. Some of the properties in orange juice lower the risk of kidney stones. 

Drinking orange juice increases the pH in urine and makes it more alkaline. Having more alkaline (less acidic) urine is linked with a lower risk of kidney stones. 

7. Reduces the Risk of Congenital Disabilities

Drinking orange juice provides pregnant people with the needed folate that can reduce the risk of congenital disabilities. Folate is essential for neural tube development and lowers the risk of spina bifida and other spinal cord health conditions. 

Drinking OJ in Moderation

While orange juice is rich in healthy nutrients, it also tends to be high in sugar and calories. Whole fruits contain fiber, which fills you up and prevents your blood sugar from spiking. Fruit juice lacks fiber, so you can consume a lot without feeling full or satisfied. 

Reasons to drink orange juice in moderation include:

• High sugar content
• Low in fiber
• Increases blood sugar levels 
• May be linked to weight gain
• Contributes to the risk of type 2 diabetes

Takeaway

Choose orange juice without added sugar and with pulp. The pulp contains healthy fiber.

OJ Alternatives 

Drinking orange juice in moderation may be beneficial to your health. If you are looking for an alternative to fruit juice, consider the following healthy options:

• Fruit-infused water
• Sparkling water
• Sparkling water with a splash of fruit juice
• Smoothie made with whole fruit 
• Herbal tea
• Coconut water
• Kombucha 
• Unsweetened milk or nut-based milk 

Read the original article on Verywell Health

2025-09-04T14:33:34Z