Orange juice dey good for your health?

To dey drink orange juice all di time fit get effect on pesin health.

While oranges demsefs get plenty vitamins, in di form of drink, experts warn say orange juice dey deliver sudden rush of sugar go di blood.

Overtime, dis sugar spike fit lead to insulin resistance, wey go raise di risk of diabetes, heart disease plus obesity.

Na so some pipo dey tink, yet, research don start to show say despite say e get plenty sugar, one glass of orange juice evriday fit get different kain health benefits.

Why we get orange juice wrong

To start wit, cohort studies – wey dey track tens of thousands of pipo ova time – show say di chances of pipo wey dey eat plenty citrus fruit to suffer from heart disease and stroke dey low.

Howeva, most of these large studies dey ask pipo about how much fruit dem dey chop, no be how much fruit juice de dey drink.

To chop fruit dey get different effect on di body, wen you compare am wit wen pesin drink fruit juice.

"First of all, na di speed wit which you take chop am," Federica Amati, one nutrition scientist for Imperial College London, UK tok.

Amati say if pesin eat two or three oranges – di average amount e dey take to make small glass of orange juice – "to eat, chew, and swallow dem go take longer time".

She add, "In fact, most pipo no go like to take two or three oranges, as dem go see am as too much. Whereas, dem go squeeze dat number of oranges for inside small cup – and pesin go drink am finish within seconds.

Whole fruit also dey rich in fibre, wey dey feed di good bacteria for your gut, and e dey linked to health benefits like reduced risk of cardiovascular disease and colon cancer.

Fibre dey also dey also slow down di flow of sugars into our bloodstream. Dem dey make orange juice – plus oda fruit juices –by crushing and pulping whole fruits, dem go most of di fire for di fruits.

Di end result na say if you compare di blood sugar of pesin wey dey eat whole orange versus di pesin wey dey drink orange juice, di blood sugar of di pesin wey dey take whole orange go rise small, whereas one glass of orange juice get more dramatic effect.

"[In orange juice], dem don free di sugars from dia fibre capsules, and so dem dey absorb very fast for di mouth and for belle. So, dat go lead to rapid rise in blood sugar," Amati tok.

Howeva, for most pipo, dat kain rise no be problem, bicos insulin dey released wey dey remove sugar from di bloodstream.

Howeva, for pesin wey get diabetes, one glass of orange juice fit no be good idea.

"I tink di challenge wit fruit juices generally na say technically e dey free of sugars, but no be only dat," Amati tok. "So yes, dem fit make your blood sugar go up, but – especially if dem dey freshly squeezed – dem also get bioactive nutrients in dem like vitamin C.

Heart and brain health

Signs dey day frequent orange juice drinking fit get plenty benefits, despite high sugar content.

For example, one meta-analysis wey gada di results of 10 randomised controlled trials (RCTs) discover say drinking 500ml (17 fl oz) of orange juice a day dey associated wit lower blood glucose levels, improved insulin function and lower levels of low-density lipoprotein (LDL), known as "bad cholesterol" – all signs of good heart health.

No be just heart health; orange juice fit dey good for di brain too.

For one trial, 24 healthy men aged between 30 and 45 drink 240ml (8 fl oz) of 100% orange juice, or one sugary drink wey get di same amount of calories.

Dem test di cognitive function of di participant mood six hours afta drinking the beverage. Di mental faculties of di orange juice group no only increase afta dem drink am, dia subjective feelings of alertness bin also ginger.

Howeva, di participants wey drink orange juice dey manage to retain dia alertness. One glass of orange juice fit e beta choice pass sugary drink. E go boost di brain power and focus for di short term – na one good thing if you get important meeting scheduled for your diary.

Signs dey say orange juice fit get long-term impact on brain health and ageing too. For one second study, Lamport and im team bin ask 37 healthy older adults aged 60-81 to drink either two glasses of 100% orange juice evri day for eight weeks, or two orange-flavoured drinks wey get similar amount of sugar and calories. Older adults wey drink orange juice get beta cognitive function compared to di placebo group afta eight weeks.

Even though explanations dey for why orange juice fit improve health. Oranges get plenty vitamin C, wey dey boost immunity, aid iron absorption and help make collagen for skin. E also contain oda vitamins and minerals like folate, calcium, potassium and thiamine (vitamin B1).

Antioxidant benefits

Howeva, di molecules pipo tink say dey behind orange protective role in heart and brain health dey known as flavonoids – one class of plant compounds dem dey see for fruits and vegetables wey dey give plants dia vibrant colours and help protect dem from stress and infection.

Flavonoids get antioxidant properties, wey mean say dem fit neutralise so-called "free radicals" – extremely reactive chemicals wey fit damage cells and accelerate biological ageing. Flavonoids also dey well known for dia anti-inflammatory properties.

One compound in particular wey don receive plenty interest na hesperidin – one flavonoid wey present for citrus fruits.

Hesperidin dey thought to be behind orange juice ability to influence blood pressure. For example, one 2025 study suggest say orange juice – and hesperidin – fit work dia wonders by activating genes wey dey help lower inflammation and help blood vessels relax.

Di study bin track 85 adults wey drink 500ml of pure pasteurised orange juice evri day for two months. Afta di end of 60 days, blood tests show say many of di genes wey dey associated wit triggering inflammation and high blood pressure bin bicom less active.

Sabi pipo reason say flavonoids, and hesperidin in particular, dey help blood vessels relax by increasing levels of di gas nitric oxide for di inner lining of blood vessels, known as di endothelium.

According to Lamport, good evidence dey wey show say flavonoids generally fit improve cognitive function and mood.

For instance for one study, 12 overweight women drink 500ml of orange juice evri day for four weeks. At di end of di trial period, di women blood pressure don go down.

Which orange juice be di best?

Howeva, di two nutritionists wey BBC follow tok, say whole fruit na still di preferred option and di healthier choice.

Oranges no only contain more fibre, but dem dey also retain more flavonoids wey dey very beneficial for health. Polyphenols na di wider class of plant compounds to which flavonoids belong.

"Wen you eat fresh orange, di vitamin C and some of di more oxygen-sensitive nutrients [like flavonoids] no dey oxidise as much bicos dem still dey inside di fibre," Amati tok. "Whereas wen you juice orange, you go destroy di food matrix and dos nutrients go bicom exposed to di air, and so dem oxidise, wey dey reduce dia potency."

As fibre dey so hard to digest, e also dey help to carry polyphenols and flavonoids all di way to di colon wia beneficial microbes fit feast on dem and enhance dia benefits.

Howeva, if juice na your preferred choice, den freshly squeezed oranges for home or restaurant go retain more health benefits pass commercially available juice, as more fibre go remain.

Industrially produced orange juice, on di oda hand, dem go don pasteurise and heat am – wey fit kill off some of di more oxygen-sensitive nutrients, like vitamin C