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DIET AND NUTRITION
The Health Benefits of Fresh Squeezed Orange Juice
Nutrients in Food
Many of my clients start their day with a glass of orange juice from a container. Please take some time to let me convince you about the health benefits of adding a daily routine to your health, andstart squeezing your own juice fresh.
Fresh oranges are the most convenient form of fruit drinks available today. Slice an orange in half, and you have an instant nature drink! The benefits of freshly squeezed orange juice are far above the commercially prepared substitutes. Most commercial orange juices consist of water added to orange concentrate. Why pay extra for added water, for artificial preservatives, added sugar, possible added coloring, and a fancy container?
Even a packaged label 100 % juice, in accordance with the regulations, can be processed to extend its shelf life, without having to say so on the container.
The vitamin C content (53 mg) of fresh oranges is the fruit’s best known nutritional benefit, but does vitamin C, the most easily destroyed vitamin, survive in a processed juice? It does not stay intact once the commercial container has been opened.
If you want to add some extra value to your daily nutrient intake, squeeze your oranges fresh and drink the juice in 20 minutes to receive the most nutrients you can get! With a freshly squeezed juice, you obtain all the health benefits whole foods have to offer.
The nutrients in oranges are a great example of how the synergy of nutrients in whole foods is essential to receive the most health benefits.
The bioflavonoid rutin (sometimes called vitamin P) which is part of a fresh orange, is found in only very limited amount in orange juice. Unstrained juice contains only about 10 % of the vitamin P value of a whole orange. Vitamin P, located in the white pith of citrus fruits and in peppers, is essential for strong blood capillaries, protection from varicose veins, and the efficient functioning of vitamin C. Now it becomes clear that processed juices are not ideal to rely on for your daily vitamin C requirements.
Buy in-season oranges and make freshly squeezed juice daily! Ideally use organic oranges, they are superior in flavor, as they do not contain the artificial dye, citrus red # 2 that is injected in some commercial oranges to obtain a uniform orange color.
A glass of fresh organic orange juice is full of life! Oranges are one of the best source of the mineral calcium (40 mg), which in combination with phosphorus (20 mg), is beneficial for protection from infections and viruses. Oranges are beneficial for the maintenance of healthy skin and hair, as vitamin P and C work together to produce Collagen, the substance that joins skin tissues.
Oranges supply magnesium (10 mg), which in addition to the citric acid, vitamin C, and enzymes, gives this fruit its revitalizing power. A glass of freshly squeezed orange juice is a great way to start the day.
If you smoke, drink alcohol, or tend to be nervous or anxious, orange juice will provide a good natural balance, in addition to the extra vitamin C you need daily to counteract the negative effects of those habits.
Oranges provide a good source of phytonutrients, including one that is unique to oranges, hesperidin. In animal studies, it has proven effective in lowering blood pressure and blood cholesterol, plus it provides anti-inflammatory effects. It too is located in the white pith or pulp of the whole orange. The fiber content of the whole orange provides 10-15 % of the daily dietary requirement, helping to reduce cholesterol and possibly protect against colon cancer by attaching to cancer-causing elements in the digestive system.
This all makes oranges also eaten as a whole, a conveniently portable treasure of precious phytonutrients and antioxidants.
Oranges are available all year round, but now as the summer fruits like berries, peaches, and nectarines start to leave the supermarkets, consider this amazing fruit as part of your every day overall health boost and pamper your body with a glass of fresh squeezed orange juice daily!
Yours in Health,
Silke Heine, Owner of Simplify Holistic Nutrition
For more information, please see me at Norwell Athletic Club (NAC).