Freshly squeezed orange juice made from ripe, seasonal oranges—vibrant, naturally sweet, and rich in vitamin C. This simple drink supports immune defense, collagen synthesis, and hydration, making it a staple for energizing mornings or midday refreshment.
Preparation Time
- Prep time: 5 minutes
- Juicing time: 5 minutes
- Total time: 10 minutes
- Servings: 2 (about 400–500 ml)
Ingredients
- 4–5 medium oranges (preferably organic or freshly harvested)
- Optional: juice of 1/2 lemon for extra brightness
- Optional: a pinch of grated ginger or turmeric (for added anti-inflammatory benefits)
Instructions
- Wash and cut oranges in half.
- Juice manually with a citrus press or use an electric citrus juicer.
- If desired, strain to remove pulp, or leave as is for extra fiber.
- Serve immediately for best nutrient retention.
Estimated Nutritional Value (Per 250 ml glass)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~110 kcal |
| Carbohydrates | ~26 g |
| Natural sugars | ~20 g |
| Fiber (with pulp) | ~2 g |
| Vitamin C | ~125 mg (140% DV) |
| Folate | ~45 mcg (11% DV) |
| Potassium | ~450 mg |
| Antioxidants | High (flavonoids, hesperidin, carotenoids) |
Health Benefits
1. Immune function and skin health
Oranges are one of the richest sources of vitamin C, essential for white blood cell activity, collagen formation, and free radical protection.
Reference: Carr AC & Maggini S. (2017). Vitamin C and immune support. Nutrients.
2. Heart and vascular protection
Orange juice contains hesperidin, a citrus flavonoid linked to improved endothelial function and reduced blood pressure.
Study: Morand C et al. (2011). Hesperidin improves vascular markers in overweight men. American Journal of Clinical Nutrition.
3. Natural hydration and electrolyte balance
Oranges provide potassium, an essential mineral for muscle contraction, fluid regulation, and nerve signaling—especially helpful post-exercise.
Source: Institute of Medicine (2005). Dietary reference intakes for electrolytes.
Tips for Best Results
- Use oranges at room temperature for easier juicing and fuller flavor.
- Drink immediately to prevent loss of vitamin C due to oxidation.
- Keep the pulp to increase fiber content and support gut health.
- Add a splash of lemon or ginger to balance sweetness and enhance antioxidant capacity.
- Avoid adding sugar—ripe oranges are naturally sweet and nutrient-dense.
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