Orange juice is a refreshing juice that many people love because of its refreshing taste and health benefits. So, how much orange juice per day is best? This is the question that most fruit juice lovers always wonder about. In this article, let’s find the answer together!
Nutritional profile of orange juice
First, before finding the answer to the title question, let’s clarify the nutrients in 100g of orange juice.
- Calories: About 45 calories
- Carbohydrates: About 10.4g
- Sugar: About 8.4g
- Fiber: 0.2g
- Protein: 0.7g
- Fat: 0.2g
- Vitamins: Vitamin C Approximately 50mg, Folate: Around 30µg
- Minerals: Potassium, Calcium, Magnesium,…
- Antioxidants: Includes flavonoids and carotenoids
Determining these nutrients helps us have a basis to make the most accurate judgments to answer the title question.
How much orange juice per day is best?
To easily answer how much orange juice is best to drink daily, let’s divide this content into 2 parts for adults and children.
How much orange juice can adults drink per day?
For adults, the recommended daily intake of orange juice is typically around 4 to 8 ounces (120 to 240ml) per day. This quantity allows individuals to enjoy the refreshing taste and nutritional benefits of orange juice while maintaining a balanced diet.
The maximum quantity of orange juice that adults should consume should be at most 12 ounces (360ml) per day. This limit helps to ensure that juice consumption does not replace whole fruits in the diet, which provides additional fiber and nutrients.
Read more: Benefits Of Orange Juice Drink: 8+ Incredible For Health
How much orange juice can children drink per day?
When it comes to orange juice for kids, moderation is key. To make it easier to determine exactly what to drink, we’ve broken it down into age groups, including:
- Children ages 1 to 3 can drink about 4 ounces (120ml) of 100% orange juice daily.
- The recommended amount for children ages 4 to 6 is 4 to 6 ounces (120-180ml) per day.
- As children get older, children ages 7 to 18 can drink up to 8 ounces (240ml) per day.
The maximum amount of orange juice children can safely consume should be 8 ounces (240ml) daily, regardless of age.
These recommendations ensure that adults and children can benefit from the nutrients in orange juice without drinking too much daily. Although orange juice is rich in vitamin C, folate, and potassium, it also contains a significant amount of natural sugar. Consuming too much sugar can lead to health problems such as obesity, dental issues, sugar-related diseases, and more.
Read more: The Power Of Orange Juice For Weight Loss
What happens if you drink orange juice every day?
Drinking orange juice daily can lead to various health benefits and potential drawbacks, depending on the quantity consumed and individual health factors. For example, a person who enjoys a moderate serving of orange juice may experience a boost in vitamin C and hydration. At the same time, someone who drinks excessive amounts might face challenges like weight gain and increased sugar levels.
Internally, regular consumption of orange juice can result in several positive changes. The high vitamin C content supports immune function, helping the body fight infections more effectively. Additionally, the potassium in orange juice is crucial in maintaining healthy blood pressure levels and supporting heart health. However, if consumed in large quantities, the natural sugars can lead to insulin resistance over time, increasing the risk of weight gain and type 2 diabetes.
Externally, the effects of drinking orange juice daily can be noticeable in various ways. For instance, individuals may observe improvements in their skin’s appearance due to the antioxidants in orange juice, which help combat oxidative stress and promote a healthy glow. On the other hand, excessive intake can lead to dental issues, such as tooth decay, due to the acidity and sugar content in the juice.
It can be seen that drinking orange juice every day has many effects on our bodies, from internal to external impacts. The main issue here is how to use the appropriate dosage. Hopefully, the proper amounts for each group of subjects above will help you get the answer to the question of how much orange juice to drink per day is best.