On May 4, on International Orange Juice Day, Vladimir Chikunov, associate professor of the Department of Children's Diseases of Krasnoyarsk State Medical University, gastroenterologist and nutritionist, spoke about its properties and also shared his signature recipe for a healthy drink.
The expert noted that a glass (200-250 ml) of orange juice almost covers the daily requirement for vitamin C and provides potassium, folic acid, some copper and a whole range of useful flavonoids, which together work as antioxidants, support the vascular endothelium and the immune response.
Freshly squeezed juice It does not undergo pasteurization or technological processing, therefore it retains vitamins and natural bioactive substances as much as possible – this is a plus in terms of nutrient saturation. Store juices There are direct pressing and reconstituted from concentrate; they all undergo pasteurization, which reduces some of the vitamins, but ensures microbiological safety and a long shelf life. But industrial juice may have added sugar, sweeteners, stabilizers or flavorings (especially in nectars and drinks), so its benefits greatly depend on the composition indicated on the packaging, he added Vladimir Chikunov.
Sometimes drinking orange juice can cause harm to health.
“To get a glass of juice, you need 2-3 oranges, but almost all the fiber is lost, and sugar and calories remain, so the glycemic load and calorie content of juice is higher than that of the whole fruit. Fast-absorbing sugars without fiber give a sharper rise in glucose and are less satiating, which can be a problem with insulin resistance, obesity and trying to control your weight. High acidity irritates the gastrointestinal mucosa, increasing the risk of heartburn and pain in sensitive people. It also demineralizes the enamel, so it is recommended to rinse your mouth with water after drinking juice. In any case, a whole orange beats juice: more fiber, softer sugar and better saturation,” explained Vladimir Chikunov.
The doctor does not recommend that people drink orange juice with gastrointestinal diseases: gastric and duodenal ulcers, gastritis with high acidity, gastroduodenitis, reflux, acute pancreatitis, inflammatory bowel diseases. In these conditions, the juice may increase pain, heartburn, and inflammation.
There are also metabolic risks. In case of obesity, prediabetes, type 2 diabetes and non-alcoholic fatty liver disease, excess fructose and sugars from fiber-free juice are undesirable, so the daily volume should be strictly limited (usually to 150-250 ml maximum, and often less).
In addition, orange is a highly allergenic product; its juice can provoke skin and respiratory reactions. It is not recommended to give orange juice to children under 3 years of age, and later doctors advise introducing it into the diet in very small doses.
Doctor Chikunov advised everyone to drink a diluted version that reduces acidity and sugar concentration, while retaining vitamin C and flavonoids: 100 ml freshly squeezed orange juice; 100–150 ml of water or still mineral water; orange zest or lemon slice for flavor; optional – 1-2 tablespoons of orange pulp (fiber).
He also recalled that juices should not be taken with medications, so as not to affect their absorption and metabolism.
