What Daily Orange Juice Can Do for Your Heart and Longevity

A new small study has found that a large glass of orange juice may offer benefits beyond just boosting vitamin C: It may also be good for heart health and overall longevity.

What the research says

The study found that consuming 500 ml (about 17 ounces) of 100% orange juice with no added sugar daily for 60 days resulted in notable changes in gene expression. These changes have been associated with better blood pressure control, reduced inflammation, and improved fat metabolism, all of which play a crucial role in heart health and longevity.

“The impact varied notably by body weight,” said Jennifer Hillis, MS, RD, a registered dietitian and citrus nutrition researcher at the University of South Florida, who was not involved in the study.

“Participants classified as overweight saw greater improvements in fat metabolism, while leaner participants showed stronger anti-inflammatory responses,” she said.

The study was relatively small, however, with only 20 participants aged 21 to 36, all of whom had no history of chronic illness. This excludes an important age group that is at higher risk for heart disease, primarily those over 55, said Samantha M. Coogan, MS, RDN, director of the Nutrition and Dietetics Didactic Program and lecturer at the University of Nevada, Las Vegas.

The small sample size makes it more difficult to generalize the results to a larger population. The trial also lasted only 60 days, which is relatively short.

Flavonoids may protect cells and reduce inflammation

Despite the small sample size, Hillis said there is still reason to believe that orange juice may benefit heart health. and longevity.

“Orange juice naturally contains flavonoids, such as naringenin and hesperidin, which are plant compounds that contribute to the beautiful colors of fruits and whose potential health benefits continue to be the subject of research,” she said.

One of the most notable flavonoids in orange juice is hesperidin, a citrus plant compound that is rarely found in other foods. Research shows that hesperidin has antioxidant-like properties and may help protect the body’s cells from damage caused by free radicals, which can damage cells and contribute to inflammation over time.

Other Nutrients in Orange Juice Support Heart Function

Orange juice contains other important nutrients that may also contribute to its potential effects, including vitamin C, which acts as an antioxidant, Coogan said. It also contains potassium, which helps regulate heart rate, muscle function and blood pressure, and folate, a vitamin that supports heart health.

“It would be worth studying other foods or juices with similar nutritional profiles to see if the same effects and results apply,” Coogan said. “Could it be the orange juice itself? Or is it just the nutrients, or a combination of nutrients, that could have yielded positive results?”

Moderation always counts when drinking orange juice

Although 100% orange juice contains only natural sugar from the fruit, it still contains about twice as much sugar as a whole orange. An 8-ounce glass of 100% orange juice contains about 21 grams of natural sugar.

As a result, overconsumption could still lead to health problems over time, such as increased risk of diabetes, Coogan said. Juice shouldn’t be your only form of fruit consumption.

“You lose fiber in the form of juice, and if I had a choice between a whole orange and orange juice, I would choose the whole orange for the added fiber benefits and low sugar content,” she said.