Many of us believe that drinking a glass of fresh orange juice is a quick way to boost our vitamin C intake.

But have we ever wondered if the juice is still healthy after sitting out for a while? Let’s dive deep into what really happens to our orange juice and uncover some surprising facts together!

Half an Hour Later, Nutrients May Disappear

We might think a glass of orange juice left on the table is still good, but research from Italy tells us otherwise. It shows that once fresh orange juice sits for over half an hour, most of its original nutrients start breaking down rapidly. Even worse, if sugar is added, its calorie content can shoot up higher than that of soda! In that case, it's better not to drink it at all.

Vitamin C Vanishes Just by Meeting Air

Experts point out that vitamin C is extremely sensitive. Unlike many other nutrients that are mostly lost during cooking, vitamin C can break down just by being exposed to air. Though there’s no exact number on how fast it disappears, it's generally accepted that half an hour is about the limit. What’s more, this isn’t just an issue with fresh juice—packaged juices also lose vitamin C quickly after the seal is broken. So, if we’re buying a large carton to drink slowly over days, we’re likely just sipping sweet water in the end!

No Added Sugar? Still Sweeter Than Soda

Some might think that avoiding extra sugar means the juice is safe. However, studies show that even natural fresh orange juice can be shockingly high in sugar. If we juice two oranges, the resulting drink already contains around 34 grams of sugar—that’s about six and a half teaspoons! In comparison, a 250ml cup of soda has around 25 grams, or five teaspoons.

While it’s true that orange juice mainly contains fructose and soda contains sucrose, making the absorption speed slightly different, both types of sugar have the same calories. So if we want to stay healthy, it’s smart to limit our intake, even if it’s "natural" sugar.

The Hidden Powers of Orange Juice

Despite the sugar concerns, orange juice still has some impressive benefits. Citrus juices, especially from oranges and tangerines, are rich in flavonoids.

These can help prevent the growth of certain cancer cells, such as lung and other types of cancers.Regularly drinking orange juice may also help prevent chronic diseases, support heart muscle function, and lower blood pressure.

Studies show that drinking three cups of orange juice a day can raise HDL (the “good” cholesterol), which helps lower the risk of heart disease. Plus, having oranges or orange juice while taking medications might boost the absorption of the medicine, making it work even better!

Eating an Orange Beats Drinking the Juice

Nutritionists generally don’t discourage drinking orange juice, especially for those of us who find eating whole fruits too much trouble. However, they do recommend drinking it quickly and choosing juices without added sugars when buying packaged ones.

That said, if we really want the full benefits, eating the whole orange is a much better choice. One orange contains about 68 milligrams of vitamin C, 26 micrograms of folate, 17 grams of natural fruit sugar, and 3.6 grams of fiber. One orange can already cover our daily need for vitamin C! Although drinking juice still gives us vitamin C and folate, we lose almost all the fiber—juicing two oranges for a glass of juice leaves us with just 1 to 2 grams of fiber. Tossing out the pulp is like throwing away the best part!

What Should We Do?

Lykkers, if we’re serious about getting the best out of oranges, eating them whole is the way to go. Fresh orange juice can still be a nice treat, but we should drink it fresh, finish it quickly, and watch out for hidden sugars. Let's be smart about it and enjoy our oranges to the fullest! What do you think—will you start picking up a fresh orange instead of reaching for a glass of juice? Let's chat about it next time!

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Video by Gundry MD