Orange juice facts examines the difference between OJ and the real thing.
The next time I make freshly squeezed orange juice facts, I'm going to invite 20 friends, blindfold them, and give them each a glass of the freshly squeezed stuff, 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 freshly 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, folate, just what are the ingredients in orange juice and lastly what about from concentrate? All good sounding questions.
Here I'm pressing it the old fashioned way; not bad exercise for the arms by the way, beats going to the gym and pushing weights, but normally I use an electric orange juice press.
This is not to be used as a reference table as some figures are in mg, mcg, IU... it's simply to enable you to compare OJ with real fresh freshly squeezed orange juice.
Orange juice facts will convince you that squeezing your own makes a world of difference in both taste and nutrition; see how Bernard Preston enjoys it regularly.
|RAW OJ + PULP||RAW OJ||CANNED OJ||CARTON OJ|
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 did not lie. The real stuff tasted better for a very good reason. It is better, and a lot more healthy.
Just look at the folate, that vitamin desperately needed to prevent homocysteine build up and, in pregnancy for example, to prevent Spina Bifida; ten times more in real freshly squeezed orange juice.
Researcher Shannon Riva measured the vitamin C content of several SA orange juices, all labelled as 100% fruit. Apart from one brand which added ascorbic acid, she found the others had far less than freshly squeezed OJ.
She said that commercially available orange juice is usually made concentrates to which water is added. After extraction from the orange, the juice is filtered, clarified, concentrated and then pasteurised. In each step micronutrients including vitamin C are lost according to Riva; and often contains as much sugar as various colas and beverages.
"Although citrus fruits are the best known source of vitamin C, many fruits and vegetables also contain abundant levels of C. Most adults need between 75 and 90 mg a day. Half a cup of sweet red pepper or a 6-ounce glass of orange juice provides that much and more."
Just how accurate are they?
3/4 cup (6 fluid ounces, 177 ml) of OJ out of a carton contains 15mg/100ml x 177ml = 22.5mg, less than a third of the RDA for vitamin C. It would take 8oz of freshly squeezed orange juice to get your full daily allowance of vitamin C.
Truth is, don't believe everything your read on the web, including this site!
Vitamin C deficiency symptoms include tiredness and poor healing of wounds, ligaments and slipped discs.
If you are a professional tennis player, give this page a miss; but since most of us, myself included, spend more hours per day staring at a computer screen than is healthy, the calories in orange juice are not unimportant.
Not surprisingly, again OJ has more calories than freshly squeezed orange juice.
The glycemic index of OJ is 50, which is very moderate, but of freshly squeezed orange juice, pulp and all, it's 40 which is low. It is the fibre that lowers the rapid absorption of the natural sugars.
You may find, unlike me, that all these orange juice facts are boring; that's okay if you are enjoying many coloured foods every day.
Bioflavonoids are the pigments that make oranges and butternut squash yellow; and beetroot purple, and so on. They are described as functional foods meaning that they enhance health and prevent disease. Eat them daily if you don't want to get cancer.
In fact powerful research shows that folk who eat at least eight coloured foods per day have a 35 percent less overall cause of death each year.
That is really not difficult; we aim for fifteen. Half an apple and half a dozen blue berries for breakfast, a glass of real orange juice and you are well on your way. Then a green salad for lunch with tomato and perhaps a few slices of orange or red pepper. Butternut and kale for dinner and you are well over ten.
This may seem radical but when your neighbour, or sister gets a tumour or an autoimmune disease you will soon get the drift; you do not want that T-shirt.
Read more at Orange Juice Bioflavonoids.
One does not normally think of orange juice as a source of calcium. OJ in fact has virtually none, but if you include the pulp, and squeeze it yourself there is 20x the calcium. Read more on the subject at best calcium for osteoporosis. (Use the site search function.)
It is only when we get a healthy disgust of being sick and swallowing so many pills and supplements, that we start to take an interest in subjects like orange juice fats.
Prevention is better than a cure is a phrase we like to trot out; it slips so easily off the tongue but in truth we then largely ignore it. Until disaster strikes; pain we obey, but sometimes the consequences are deeper; like spina bifida.
Spina bifida is a very serious birth defect affecting between one and two in a thousand live births. This means that almost every large school is likely to have at least one child with it.
Vitamin B9, or folate, is absolutely vital in the first weeks of pregnancy, before you even know that you are pregnant, when the covering of the spinal cord is being formed.
He or she will be paralysed for life without folate.
One glass of freshly squeezed orange juice facts every day will go a long way to preventing this horrific disease.
Spina bifida and orange juice is a hugely important subject for all of us.
Mild forms of spina bifida are encountered periodically in chiropractic clinics, hence Bernard Preston's particular interest.
Yes, it is horrific, and meant to shock; this is entirely preventable if your family is eating the broad family of folate foods on a daily basis; that means citrus, greens, whole grains and legumes.
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.
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One common phytosterol, beta sitosterol, also has an extremely beneficial effect on prostatitis, a very unpleasant condition reducing urine flow.
Oranges are the second richest source of fruit beta sitosterol; 17mg per 100g of edible orange. Only avocados have more, in fact by a factor of four.
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 is nasty stuff; nausea, constipation, diarrhea, gas and indigestion are common side effects, and has also been linked to a loss of libido and erectile dysfunction. I would rather eat avocados and and swallow these oranges juice facts.
In these perambulations about orange juice facts we are not discussing "small beer". 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 having a happy and healthy prostate gland, to mention just a few.
In fact, I suspect the B&W diet may be just as dangerous as smoking for your health. Perhaps more dangerous. Upgrade to colour!
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.
Most of us I think would admit that there are many foods that we know we should eat but don't because they don't sit happily on the palate for one reason or another.
The food industry's answer to this conundrum is flavour enhances like MSG; we eat them at our peril. Enter the mojos to dicky up our less appetising foods.
Mojo de naranjas is a wonderful side dish enjoyed with fish and chicken.
I like to use a stick blender; less fuss and cleaning.
These mojos don't keep; try to finish them at each sitting.
The chances are good that any chilli or cumin powder in your cupboard is three or more years old; and you wonder why is has little flavour! The food industry feeds into our laziness to prepare good, healthy food, and we wonder why all around us there are those falling to cancer and other appalling diseases.
It was a huge day for me when we ran out of powdered cumin, and there was none in the supermarket and a little Indian lady, remarked, 'well, why do you not roast and grind your own?' She directed us to a packet of raw cumin seeds. What is cumin is something you too should know about.
With thanks to Beate Timm and her book The secrets of the Canary Islands Garlic sauces. It is a little gem, worth every cent if these mojos sound inviting. Find it on Amazon for $4.73.
Don't forget that lime nutrition and growing lemon trees are equally rich in these nutrients; perhaps even more so in fact owing to the limonin, another very special phytochemical. Added to orange juice facts, they can bring a perhaps dull salad alive and you have a winner.
Bernard Preston is a semi-retired chiropractor, organic gardener with a passionate interest in healthy choice foods.
Healthy choice foods is about getting all those coloured phytochemicals into your diet; they are the ones that prevent malignant tumours. That is also where you will find the vitamins that are so necessary for effective enzymatic action in the body.
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