ORANGE JUICE FACTS
(Keywords: ORANGE JUICE FACTS, Bernard Preston, healthy choice foods, orange juice ingredients ) The next time I make fresh squeezed orange juice, I'm going to invite 20 friends, blindfold them, and give them each a glass of orange juice, and another from a carton. I'll lay my last dollar on it: All 20 will know the difference between the real McCoy, and the fake. I've just made fresh squeezed orange juice from our own tree and it's nothing short of HEAVEN! Okay, so the taste is unbelievably good, but what about the orange juice nutrition facts? Is it really worth the schlep? How many calories in orange juice, the vitamin C in orange juice, just what are the orange juice ingredients and lastly what about orange juice from concentrate? All good sound questions.
|
| RAW OJ + PULP | RAW OJ | CANNED OJ | CARTON OJ | |
| Protein | 1.04 | 0.7 | 0,68 | 0,2 |
| Carbohydrate | 11.9 | 10,4 | 11 | 13 |
| Fibre | 2,5 | 0,2 | 0,3 | 0,2 |
| Calcium | 40 | 11 | 10 | 2 |
| Magnesium | 10 | 11 | 10 | 3 |
| Potassium | 179 | 200 | 184 | 42 |
| Zinc | 0,06 | 0,05 | 0,04 | 0,02 |
| Selenium | 0,1 | 0,1 | 0,1 | 0 |
| Vit C | 48,5 | 50 | 30 | 15 |
| Folate | 39 | 30 | 24 | 4 |
| Vitamin A | 230 | 200 | 175 | 44 |
| Vit E | 0,4 | 0,4 | 0,2 | 0,02 |
| Vit K | 0,1 | 0,1 | 0,1 | 0 |
| MUFAs | 0,055 | 0,036 | 0,025 | 0,010 |
| PUFAs | 0,06 | 0,04 | 0,03 | 0,01 |
This is not a good reference table. Sometimes the figures are in mg, mcg, IU...
The figures speak for themselves. In every single department, OJ from a carton falls far short of the real stuff. One fifth of the protein, more carbs and calories (just what we don't want), less than a tenth of the fibre, a twentieth of the calcium and no selenium, the mineral that is now firmly linked to prevention of diabetes. One third of the vitamin C... I won't bore you, it's so painfully obvious.
So my tongue didn't lie. The real stuff tasted better for a very good reason. It is better, a lot better. Just look at the Folate, that vitamin desperately needed in pregnancy for example to prevent Spina Bifida.
CALORIES IN ORANGE JUICE
Whilst the nutrients in a glass of orange juice, freshly squeezed, are of the highest calibre, the calorie count in orange juice is reasonably high. 10g of carbohydrate, about 80% of which are simple sugars. That makes for 45kcal of energy.Obviously this needs to be considered in the context of your whole diet if you are diabetic, or seriously overweight. You can always dilute it by half with drinking water. It's the great taste that I love in orange juice vitamin C and all the other ingredients are just a side benefit.
Or, as I often do, add it to large mug of weak tea.
ORANGE JUICE FACTS : BIOFLAVONOIDS
Bioflavonoids are the pigments that give plants their colours. The red in tomatoes, the green in broccoli... For us, more important, they us they are the substances that are anti-inflammatory, anti-cancer, anti-allergens and anti-bugs. Powerful chemicals, I think you'll agree. Let's eat more of them. Oddly, researchers are now of the opinion that the body doesn't like them, and it's the body's response to get rid of them that gives us all these protective properties. Life is full of paradoxes!
Plug the word Flavonoid into Googs Read more about Bio flavonoids at Wiki...
HEALTHY CHOICE FOODS : Bioflavonoids in Orange Juice facts ...
In the cells of your body, bioflavonoids have the following properties:- Anti-oxidant properties
- Increase the vitamin C within cells
- Increase cell wall permeability
- Increase the blood flow to the tissues
- Inhibit growth and spreading of viruses
Hence the importance in preventing cancer, infection, bruising, inflammation and increasing the blood flow to the tissues, particuarly important if you have for example a slipped disc. More blood means more oxygen and more nutrients for healing that damaged cartilage.
ORANGE JUICE FACTS : RESEARCH
Research done in Spain on the processing of orange juice found that:- Hand squeezing provided a greater concentration of bioflavonoids than industrial squeezing.
- On the other hand, industrial squeezing provided 25% more vitamin C (contained in the pith).
- Juices made from frozen concentrates contained considerably smaller amounts of bioflavonoids.
- The freezing process causes a dramatic decrease in antioxidants in orange juice.
- Pasteurization caused the degradation of anti-oxidants by 30%.
- Pasteurization of orange juice pulp reduced the anti-oxidant properties by 47%.
- Pasteurisation did not affect the permeability of bioflavonoids.
ORANGE JUICE FACTS : SPINA BIFIDA
" ... based on scientific evidence that increased folic acid consumption reduced the risk for having a pregnancy affected by a neural tube deficit (spina bifida)."
Beta-sitosterol
Plants are rich in phytosterols, compounds proved to dramatically reduce the "bad" cholesterol, by inhibiting absorption in the gut, and reducing the production of cholesterol in the liver.One common phytosterol, beta-sitosterol also has an extrememly beneficial on prostatitis, an extremely unpleasant condition reducing urine flow.
Oranges are the second richest source of fruit beta-sitosterol (17mg/100g of edible orange). Only avocado have more, in fact four times more. A typical California avocado weighing 173 grams would contain 132mg beta-sitosterol, the recommended dose for men suffering from prostate problems.
Eaten naturally in food, phytosterols have no side effects. However, synthetic beta-sitosterol has significant side-effects: "Nausea, constipation, diarrhea, gas and indigestion are common side effects, and beta-sitosterol has also been linked to a loss of libido and erectile dysfunction." I'd rather eat avocados and oranges!
WHAT ARE PHYTOSTEROLS ...
In these perambulations about orange juice ingredients we are not discussing small change. The orange juice facts are that a glass of orange juice every day - freshly squeezed, including the pulp - can and does make the difference between getting cancer, arthritis, colds and hayfever, and being happy and healthy.
What is important for me as a chiropractor is that raw orange juice has an important function in tissue repair (due to increased capillary permeability) and collagen synthesis. (Collagen is the stuff that is vital for ligaments, tendons, cartilage, discs). So, a back that heals quicker and won't relapse next week, and yes even preventing a horrific disease called Spina Bifida. How? because one glass will supply nearly 10% of the daily requirement of folate of a pregnant woman. But from the carton a measly 1 percent.
And believe you me, folate is not only for pregnant women, it's involved in hundreds of delicate, vital chemical processes going on all the time in your body.
The recommendations of the Spina Bifida foundation are that pregnant women (starting well before the planned pregnancy) should take folate supplements AND eat a diet rich in folate.
This next is a patient of mine who escaped with a small dose of spina bifida. He was lucky, his mother consumed just enough folate. Whilst a neurosurgeon declared that adjustments of his spine would be extremely dangerous, I treat him like a regular lumbar facet syndrome. He suffered for twenty years before deciding to take his chances with chiropractic.
ORANGE JUICE FACTS : How to make your freshly squeezed OJ.
So, let's move on to more pleasant things. I think Bernard Preston's point is made. You either eat healthy choice food, or you get sick, and your children will get sick. These orange juice ingredients have many of the foodstuffs that are necessary to keep your family happy and healthy.Quizz: What ingredient is Orange Juice, even straight from the tree, very low in? Answer at the end.
ORANGE JUICE FACTS : PLANT A TREE
If you have the space, do plant an orange tree. They require zero maintenance and covered with bright yellow fruit are extremely decorative. Pull out that Japanese maple, and plant an orange tree, and whilst you are about it, an avocado and a lemon if your region permits.
The advantage of your own tree is that you can wait until the fruit is properly ripe, and that makes all the difference. If I start picking the fruit too early, I personally get nasty kanker sores in my mouth.
Otherwise of course you simply have to buy your oranges, but even that is worth the cost and effort.
So, slice and squeeze your oranges, remembering that home-squeezed oranges for some reason have significantly more bioflavonoids. Scrape some pith because it's rich in vitamin C, even richer than the pulp and juice.
Why strain it at all? It's the easiest way to get the pips out, and... you'll notice there are too jugs. She who must be obeyed doesn't like the pulp, and I don't like scenes!
No, we don't pitch her pulp. My granddaughter and I drink 'enriched' orange juice facts, and we don't get as many colds as granny does, but we don't belabour that fact...! Trouble coming if she ever gets to read this!
Done! Well done if you read this to the end, a bit tortuous. The long and the short of it is that the more processed, the worse the quality is. Stay as close to nature as you can. Have a great day!
Bernard Preston DC.
P.S. Read the story of the man with pain running down his leg? The one where the pain was caused by an artery filled with cigarette ash? Dinkum! Go Stones in my Clog and scroll down...
STONES IN MY CLOG ...
Not to forget the LEMON!
Due to the subtle mixture of sugars, acids and bioflavanoids all cultivars of citrus have their subtle unique flavours. If OJ is good, then LJ is perhaps even better! LEMON DROP DRINK RECIPE ...
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CHOLESTEROL ALCOHOL ... the good news for red wine lovers...
Quizz: What vital ingredient is orange juice facts completely deficient in? Omega-3 fatty acids. Get that from fatty fish, walnuts, flax seed and butternut.
MACKEREL RECIPES ...
