Calories in orange juice, nutritional value and mineral composition. Juice for women's beauty and health

Orange juice, which is low in calories, is one of the most common drinks these days. It is drunk by adults and children; it is an ingredient in the preparation of various dishes and for many it is an integral part of the daily diet. So what exactly is orange juice? Calorie content, composition, benefits and harm, as well as cooking methods - the article will tell you about all this.

What it is

This is, first of all, a product obtained from oranges by squeezing them. There are several types of orange juice: natural and reconstituted. Moreover, they have quite a lot of differences. Natural orange juice is a drink obtained directly from fresh oranges and has not been subjected to any type of preservation.

Of course, the shelf life of such juices is much shorter than their canned counterparts and usually does not exceed several days, but the health benefits are much higher due to the preservation of all those vitamins and microelements that are contained in fresh citrus fruits. Orange juice is called reconstituted when it was obtained by diluting a concentrated composition. This type can be stored for a long time even at room temperature, as it has gone through the canning process.

Juice preservation - what does it affect?

When it comes to juices, the canning process always goes through a standard heat treatment - pasteurization, which is why reconstituted store-bought juices are also often called pasteurized. They contain much less useful substances than the natural product - fresh juice, but, as is right, they are cheaper and more accessible to the consumer. Next, we will talk about all the properties of juice, meaning specifically natural juice from oranges (fresh), since the composition and benefits of canned drinks may differ from each other depending on specific manufacturers.

Orange juice: calories

What are the benefits of this drink for your figure? Is it possible to drink liters of juice every day instead of water and hope to lose weight? Of course not. You must always remember that drinks also contain calories and are often quite high. Orange juice contains on average 55 kcal per 100 grams of product. When compared with other juices, this is approximately the same amount of calories as contained in grape or pear juices, but, for example, grapefruit or carrot juices contain only about 30 kcal per 100 grams of product.

As a conclusion: orange juice, whose calorie content is approximately 55-60 kcal per 100 grams of drink, cannot be used instead of water during a diet. You are allowed to consume no more than one glass of fresh juice per day.

Orange chemistry

Now let's talk about such an important point as the composition of orange juice. Every person who watches what he eats tries to study it before buying it. But we rarely think about the “chemistry” of basic, everyday products. But in vain. Let's take orange juice for example. Its composition is very rich: almost a complete set of vitamins - A, C, B, E, as well as a rather rare vitamin K, a huge amount of minerals - phosphorus, copper, magnesium, zinc, potassium, calcium and iron.

We will talk about the benefits of all these elements a little later. Also in orange juice you can find amino acids that the human body is not able to synthesize on its own, and therefore must be consumed with food. In addition, fresh orange juice has a fairly high content of pectin substances.

Beneficial features

Thanks to this rich composition, orange juice has a huge number of beneficial properties.

Firstly, such a number of macroelements, in particular magnesium and potassium, give orange juice the right to be called one of the most effective preventive agents against strokes and heart attacks. It also helps strengthen blood vessels, which helps prevent a number of diseases. The iron in the composition has a beneficial effect on the condition of people suffering from anemia. Carotene, tocopherol, together with ascorbic acid are strong antioxidants and excellent helpers in the fight against high cholesterol in the blood. Thanks to the complex effect of macroelements on the body's cells, a rejuvenating effect is achieved. According to research, a glass of orange juice consumed daily serves as a preventative against cancer.

Secondly, this is, of course, the benefit of such an essential vitamin as ascorbic acid. For influenza and respiratory viral infections, a tasty drink helps maintain and restore immunity, and in combination with some other products, such as honey or ginger, can even be an independent medicine. The composition helps cleanse the intestines and rid it of waste and toxins.

Potential Harm

Orange juice has a fairly high biological activity, and therefore, if consumed excessively or in the presence of certain diseases and predispositions, it can cause harm instead of benefit. So for whom can this drink be not only not healthy, but also dangerous? It should be used with caution by people who suffer from diseases of the gastrointestinal tract, stomach or duodenum. If the acidity of the gastric juice is high, it is also not recommended to consume citrus juices, as they can increase it even more. The content of glucose and fructose in the composition increases blood sugar and makes the drink harmful for diabetics. If you avoid these contraindications and carefully monitor your health, then orange juice will become your indispensable assistant in maintaining daily tone.

Preparing orange juice

When consumed correctly, a glass of natural juice every morning will give you a boost of energy and vigor for the whole day. It is recommended to prepare the juice just before you want to drink it, as some vitamins react with oxygen over time and are destroyed, which reduces the benefits of the juice.

The easiest way to make orange juice:

• wash the fruit, cut in half, extract the juice using a manual citrus squeezer;
• Peel a few fruits and pass them through an electric juicer.

Pure orange juice can be diluted with water in a 2:1 ratio and added sugar to taste, as well as the juice of one lemon. Such a drink will not only be tasty, but also healthy.

Citrus fruit juices, including orange juice, hold a special place among other juices due to the high content of citric acid, which makes citrus juices the most refreshing. A very valuable quality of citrus juices is their high content of vitamins and bactericidal properties.

Citrus juices are considered multivitamin drinks, as they contain vitamins C, P, B1, B2 and carotenoids. Vitamin P is especially important for the accumulation of ascorbic acid in the body; it helps strengthen the walls of capillary vessels. Vitamin B1, or thiamine, takes part in the functioning of the nervous system and metabolism. Vitamin B2 (riboflavin) directly affects the digestibility of proteins and carbohydrates and is involved in the synthesis of a number of enzymes that ensure oxygen transport in the body.

Orange juice also contains a lot of vitamin C; one glass contains almost the daily requirement for an adult. Vitamin C is necessary for redox processes occurring in the body, tissue respiration, strengthening capillary walls, and is involved in amino acid metabolism and protein synthesis. Vitamin C deficiency manifests itself in decreased mental capacity, decreased performance, drowsiness, and irritability.

Orange juice is recommended for people suffering from joint diseases, liver diseases, and lung diseases. It is also recommended for the treatment of anemia and some other pathologies of the blood system. Orange juice is low in calories, so people struggling with excess weight should also consume it.

Nutritional value and taste properties are determined primarily by the content of sugars: glucose, fructose, sucrose. Orange juices must contain at least 11.2% carbohydrates.

The physiological value of juices is given by mineral substances, which play an important role in maintaining the acid-base balance of the blood plasma. Of the macroelements, juices contain the most potassium.

Juices with pulp from yellow-colored fruits serve as a source of provitamin A - carotene. The chemical composition and nutritional value of 100 g of orange juice is shown in Table 1.

Table 1

Chemical composition and nutritional value of 100g orange juice

Thus, orange juice is a source of substances beneficial to the body.

Orange juice is very popular due to its successful combination of pleasant taste and rich content and microelements. Knowing the features of this product will help you use the drink in the best possible way.

Oranges contain ascorbic, citric and other organic acids, minerals, and vitamins. Includes copper, zinc, iron, iodine, manganese. Microscopic amounts of these elements affect metabolic processes in the human body. Pectin substances, phytoncides and essential oils were found in the juice.

Mineral composition of juice

100g of juice contains:

• potassium – up to 179 mg
• – up to 18 mg
• phosphorus – up to 13 mg
• magnesium – up to 11 mg
• sodium – up to 10 mg

The nutritional value

Nutrients contained in 100g of juice:

• – up to 13.2g
• Proteins – up to 0.7g
• Fats - up to 0.1g
• Pectins – up to 0.2g
• Organic acids – up to 1g

The concentration of vitamin C in fresh juice and canned juice is different. Packaged juice sold in stores contains an order of magnitude less essential oils and vitamins. Minerals, trace elements and nutritional value are preserved in canned juice. When storing fruits, the vitamin content gradually decreases.

Content of vitamins per 100g of juice

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The data given is indicative. The composition and calorie content of orange juice is influenced by the quality of the fruits from which the juice is prepared, the method and duration of storage of the raw materials. The mineral and nutrient content of fruits grown in different regions differs. Sweet oranges grow in Morocco, Spain, Argentina and Egypt. The riper and sweeter the fruits from which the juice is obtained, the more sugars they contain, and the calorie content of the juice increases accordingly. According to various sources, 100g of juice contains from 48 to 60 kcal.

Useful properties and proper use of juice

Beneficial features:

• Orange juice (freshly squeezed) - source. To provide the body with a daily dose of vitamin, one to two glasses of juice per day is enough. Regular intake of juice replenishes the lack of vitamins and strengthens the immune system.
• Thanks to its diuretic effect, the juice lowers blood pressure.
• The combination of iron with vitamin C creates conditions for hemoglobin synthesis and improves blood composition.
• The juice is useful for depressive and asthenic conditions, it lifts the mood, restores the nervous system, increases tone and reduces fatigue.
• The high content of pectin has a beneficial effect on the digestive process, helps eliminate toxins and reduces the absorption of substances harmful to the body.
• Dietary fiber enhances intestinal motility, which is why doctors recommend orange juice for people suffering from chronic bowel movements.
• The citric acid contained in the juice helps patients with gastritis with low acidity in digesting food. The juice stimulates the appetite and increases the secretion of bile; it is useful for insufficient bile secretion.

Application of juice

Despite the fact that orange juice does not exceed 60 kcal, the juice contains up to 13% sugars, so you should not drink it in liters, as this leads to an increase in blood sugar concentration. The daily norm is approximately 250 - 350 ml.

To reduce the acidity of the juice, mix it half and half with water. It is better not to give undiluted juice to children. Organic acids present in the juice damage tooth enamel; after drinking the juice, rinse your mouth with water or drink through a straw. If you drink juice after meals, then it will not irritate the stomach lining and will help digestion.

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Juicing

Before transportation, orange fruits undergo special treatment with substances containing paraffin or wax. Therefore, wash the fruits thoroughly in running water and pour boiling water over them.

It is convenient to prepare juice using a special citrus juicer. If you don't have a juicer, squeeze the juice by hand through cheesecloth or a plastic sieve. You should not use a metal sieve, as the metal oxidizes and the juice loses vitamins.

Selection and storage of juice

When buying juice in a store, choose juice with pulp, which contains dietary fiber. Take juice in opaque packaging, as vitamins are destroyed in light. Store opened packaging in the refrigerator for 1-2 days.

When choosing oranges, pay attention to appearance. Ripe fruits have a rich color and pronounced aroma. Suppliers have learned to use special means to give fruits an attractive color, so pay attention to the weight of the fruit. Ripe fruits are heavier than unripe ones. The consistency of fresh fruit is elastic and dense. Do not buy damaged or soft fruits for juice, even if they are cheap. Pathogenic microorganisms penetrate into crushed fruits.

Today, freshly squeezed juices have become an integral part of the diet of many healthy eaters. Most attention is paid to the benefits and harms of orange juice, which is the most popular. The richness of the chemical composition and pleasant taste can undoubtedly be attributed to the advantages of the drink. The main thing is not to forget about its potential danger, caused by the rather aggressive chemical environment of the citrus mass. Failure to follow the rules for preparing and drinking liquids can cause quite serious problems.

Composition and nutritional value of orange juice

Orange is not only a source of vitamin C, for which it is so valued. It contains practically all the vitamins necessary to maintain the vital functions of the body. The product is rich in minerals, which take an active part in maintaining chemical reactions occurring in the human body. In addition to this, aromatic citrus contains organic acids, water, starch, ash, dietary fiber, mono- and disaccharides. Such an abundance of reagents gives the fruit and the juice prepared from it numerous properties.

100 ml of freshly squeezed orange juice contains about 60 kcal. This indicator may vary slightly in any direction depending on the ripeness, variety and location of the fruit. There is little protein and fat in it, and the level of carbohydrates is also low. Such characteristics of tasty fresh juice make it possible to use it in diet meals and during fasting days. Introducing fluids into the diet not only helps normalize weight, but also fills the body with energy and gives it strength.

Health benefits of orange juice

Many people realize that regularly drinking orange juice has a positive effect on their condition. Within a few days after introducing the drink into the diet, they note a noticeable improvement in their general condition. At the same time, few people know how exactly the composition affects the body, what reactions it triggers, and what consequences it leads to.

Here are the main results of consuming orange juice:

• The walls of blood vessels are strengthened. This reduces the likelihood of internal bleeding and hemorrhage. Even bruises on the skin appear less frequently.
• Immunity increases, the body's susceptibility to viruses and negative external factors decreases. Experts recommend drinking fresh orange juice not only in the summer, when it is very refreshing, but all year round.

Tip: When choosing oranges for juicing, preference should be given to small but heavy fruits. They contain the maximum amount of water, so the finished product will contain a maximum of liquid and a minimum of empty cake. Also, such fruits usually turn out to be especially sweet and do not have such an aggressive effect on the gastric mucosa.

• The risk of developing obesity is reduced by normalizing metabolic processes. The body silhouette improves and problem areas are corrected.
• The functioning of the digestive tract organs is normalized. Food is processed more actively, everything unnecessary is removed from the intestines, and fermentation processes stop. The abundance of plant fibers in orange juice helps improve intestinal motility, which relieves constipation.
• The body is filled with energy, symptoms of apathy and chronic fatigue disappear. Even one-time use of the product helps to cope with loss of strength.

The presence of orange juice on the menu has a positive effect on the condition of people with anemia, atherosclerosis, hypertension, vitamin deficiency and changes in blood composition. A tonic drink normalizes the functioning of the lungs and liver, helps with joint diseases and eliminates inflammation in the oral mucosa. This is an indispensable natural medicine for physical and nervous exhaustion.

Orange juice in the diet of smokers

The creators of the Polzateevo portal recommend that people with nicotine addiction pay special attention to this pleasant citrus-based drink. The claim that fresh orange juice will help you quit cigarettes forever is a myth. But the fact that it neutralizes organs and systems is a proven fact.

The beneficial effect of the liquid is as follows:

1. The walls of blood vessels, which under the influence of nicotine have lost their elasticity and become too permeable, are strengthened.
2. Stimulation of metabolic processes helps to more quickly cleanse tissues of poisons and toxins that enter the body along with tobacco smoke.
3. Regular consumption of orange juice not only cleanses the body from the inside, but also gives visible external changes. The skin returns to its natural shade, excessive dryness and other traces of chronic poisoning disappear.

Of course, it is better to give up cigarettes altogether, and then cleanse the body with a tonic liquid. As a last resort, it is enough to drink freshly squeezed orange juice from time to time, the benefits and harms, as well as contraindications of which should be taken into account.

Harm of orange juice and contraindications

Thoughtless and excessive passion for orange juice can do more harm than beneficial results. We must not forget that there is a lot in citrus. By consuming the composition in large volumes and in concentrated form, people run the risk of developing diabetes mellitus and obesity.

The abundance of organic acids can also cause significant harm, so several contraindications to introducing the drink into the menu have been identified:

• Gastritis, peptic ulcer.
• Increased stomach acidity.
• Allergy to oranges and tendency to violent reactions to foods.
• Diabetes mellitus (consultation with a doctor is required to determine the dosage and concentration of the composition).
• Pregnancy and breastfeeding. This can cause an allergic status in a child.

A drink that is properly prepared and consumed taking into account all the nuances can only bring benefits to the body. In the process of introducing it into the menu, you should carefully monitor the body’s reaction and, if necessary, make adjustments to the concentration or frequency of fluid intake.

Rules for drinking orange juice

Freshly squeezed orange juice, the benefits and harms of which can be very clear, is not difficult to prepare at home. However, it is worth considering that in this case the mass will not undergo heat treatment and filtration, so the concentration of substances in it will be very high. This can be dangerous for the human body. There is a risk of exacerbation of chronic conditions and the development of new pathologies.

Orange juice lovers should remember that:

1. It should not be drunk on an empty stomach. Once in the empty stomach, the composition begins to irritate its walls. Even a diluted product is allowed to be drunk no earlier than half an hour after the first cup of tea.
2. It should not be drunk immediately after eating. Otherwise, the contents of the organ will begin to ferment. It's better to wait half an hour. The optimal time to drink orange juice is between breakfast and lunch.
3. It should not be drunk before bedtime. This can provoke thirst, and the abundance of fluid in the body guarantees a sleepless night and morning swelling. The last glass of the drink should be drunk no later than 2 hours before bedtime, and it is better not to drink it at all after 18 hours.

Juice made from oranges is considered a drink in the first half of the day for a reason. It is at this time that it has the most positive effect on the body and does not provoke any negative consequences.

There are several more rules for consuming citrus composition. It is not enough to refuse it due to contraindications; you also need to maintain therapeutic standards and take into account the optimal frequency.

• You should not drink the product every day; it is better to limit yourself to one approach every 2 days. It should be alternated with less aggressive products made from, pineapples or.
• Even in the absence of food allergies, you need to start taking the composition with a few teaspoons. Gradually this figure should be increased to 200 ml. Exceeding this one-time volume is harmful to health.
• To drink orange juice, you need to use a straw. Otherwise, its aggressive environment will negatively affect the teeth, causing destruction of the enamel.
• Orange juice, like all other fresh juices, must be diluted with clean drinking or filtered water. The ideal proportion is 1:1, but if the mass seems too liquid, at least a third of the volume of the glass should be replaced with water.

By following these rules, you can count on receiving benefits and gastronomic pleasure from drinking orange juice. If this composition seems too rich, you can dilute it with other fruits. In any case, the therapeutic effect of the product will be pronounced and lasting.

Methods for preparing orange juice

Any housewife can cope with making orange juice. To do this, just get a blender or juicer. Regardless of the approach, certain nuances need to be taken into account. This will simplify the process as much as possible and minimize potential risks.

• Using a juicer. We wash the fruits under running water, rub them with a brush, and pour boiling water over them. When using a machine to extract juice from citrus fruits, simply cut the orange into two halves crosswise and squeeze the juice out of it. If a classic device is used, peel the fruit, cut into pieces and send for processing.
• Using a blender. There may be several options for preparing the drink. If you like a slight bitterness, just wash the fruit thoroughly, rub it with a brush, pour boiling water over it and cut it into pieces. Or you can do all the same manipulations and peel the fruit. Many people drink the finished mass directly in a thick form with pulp, but in order for it to pass through a straw, it is still better to strain the mixture through cheesecloth.

The terms and conditions of storage of finished products deserve special attention. After just 15 minutes, beneficial substances begin to deteriorate in it, so you need to drink the composition fresh. You can extend the shelf life of the product to 8 hours using citric acid. To do this, just add a few crystals to the liquid and cover it with a lid.

Orange juice is an opaque orange drink with a bright citrus aroma, obtained from oranges. Sweet, with a pronounced sourness. The juice obtained from thin-skinned Sicilian, Genoese and Maltese oranges is especially valuable.

Manufacturing

In industry, orange juice is pasteurized - freshly squeezed juice (NfC) by heating and rapid cooling, and the same is done with a concentrate diluted with water. If the label indicates the presence of artificial colors, flavors and preservatives, it is a juice drink. The most beneficial is freshly squeezed juice. It is prepared by peeling the orange and putting its parts into a juicer, or by cutting the fruit in half and using a citrus juicer.

Kinds

There are different types of orange juice: freshly squeezed, directly squeezed and reconstituted.

Calorie content

One glass of orange juice contains about 110 kcal.

Compound

Orange juice contains a large amount of ascorbic acid (vitamin C), folic acid (vitamin B9), and potassium. It also contains vitamins A, K and E, B vitamins (B1, B2, B3, B6, B8), essential amino acids, iron, zinc, copper, phosphorus and magnesium.

Storage

Orange juice is best consumed immediately after preparation. Can be stored at temperatures from +2 C to +6 C for no more than a day.

Beneficial features

A glass of orange juice contains a daily dose of vitamin C, thanks to which its daily consumption helps improve the general condition of the body, improves immunity, and has a beneficial effect on the functioning of the cardiovascular, excretory and circulatory systems. Orange juice is recommended for hypertension, atherosclerosis, obesity, gastritis with low acidity, vitamin deficiency, edema, flatulence, ARVI and colds. Researchers have discovered the anti-cancer effects of freshly squeezed orange juice.

Restrictions on use

Orange juice should be consumed with caution by people with gastrointestinal diseases during exacerbations, as well as in case of individual intolerance. The high acidity of the juice negatively affects the condition of tooth enamel.

World production of orange juice is more than 2 million tons per year. More than 80% of it is produced by Florida (USA) and Sao Paulo (Brazil). The most famous global manufacturers are PepsiCo, Coca-Cola, and National Foods.