Drinking a glass of orange juice with breakfast may not be as unhealthy as many people have been led to believe. Despite its natural sugar content, new research suggests that orange juice can deliver a range of benefits for the heart, brain and overall wellbeing when consumed in moderation.
Orange juice has often been criticised because juicing removes most of the fruit’s fibre, allowing sugar to be absorbed more quickly into the bloodstream. This can cause a rapid rise in blood glucose, which may be risky for people with diabetes. However, scientists now say that focusing only on sugar ignores the many beneficial compounds found in oranges.
Studies show that people who regularly consume citrus products tend to have lower risks of heart disease and stroke. Controlled trials have also found that drinking orange juice can lower bad cholesterol, improve insulin function and reduce blood pressure, especially in overweight or older adults.
Orange juice may also support brain health. In experiments, adults who drank 100% orange juice performed better on memory and attention tests than those who consumed sugary drinks with the same number of calories. Older adults who drank two glasses of orange juice daily for several weeks also showed improved cognitive function.
These benefits are believed to come from flavonoids — natural plant compounds in oranges that have antioxidant and anti-inflammatory properties. One key flavonoid, hesperidin, helps blood vessels relax and improves blood flow, which supports both heart and brain function. Better circulation may also help slow age-related cognitive decline.
Orange juice is also rich in vitamin C, folate, potassium and other nutrients that support immunity, skin health and metabolism. Some studies suggest it can even influence gut bacteria to produce compounds that reduce inflammation and lower blood pressure.
Nutritionists still say whole oranges are the healthiest option because they contain fibre and protect delicate nutrients from breaking down. But freshly squeezed or 100% pure orange juice, taken in small amounts, can still be part of a healthy diet.
Experts advise choosing juice without added sugar and keeping portions moderate — for example, a small glass a few times a week — to enjoy the benefits without overloading on sugar.
