What Drinking Orange Juice Every Day Does to Your Body, According to Nutrition Experts

Orange juice is as fundamental to breakfast as a bowl of oatmeal, providing essential nutrients, including, most famously, vitamin C. But should you drink it every day? We asked nutrition experts to weigh in, and learned that while there are multiple benefits, there may be a few drawbacks for some individuals.

The Effects of Drinking Orange Juice Every Day

It's no secret that orange juice is a vitamin C powerhouse.  An eight-ounce glass of 100 percent orange juice provides nearly a full day's worth of vitamin C (85 percent Daily Value), points out Kelly Jones, MS, RD, CSSD, and board-certified sports dietician. According to the U.S. Department of Agriculture, four ounces of juice also counts as a half-cup serving of fruit.

Provides a Vitamin C Boost

Vitamin C has a reputation for potentially shortening the duration of the common cold, says Shannon O'Meara, MS, RD, LD/N, Orlando Health. But that's just scratching the surface. "Vitamin C is also beneficial for collagen synthesis in the body, improving collagen formation in soft tissue, hair, skin, and nails," she says.

"Long-term regular intake of vitamin C from foods and beverages like 100-percent orange juice helps support a healthy immune system as well as a healthy heart," Jones says. "Research shows that people who drink 100 percent OJ tend to have a higher overall diet quality and better nutrient intake," she says.

Delivers Antioxidants

Orange juice is a major source of antioxidants. Vitamin C (ascorbic acid) is the leading antioxidant in OJ, accompanied by the powerful antioxidants, flavonoids (hesperetin, most significantly, and naringenin), and carotenoids—all with health benefits, detailed below.

Protects Against Damage

"Early research suggests that hesperidin, the flavonoid almost exclusive to citrus fruits, may help fight inflammation," Jones says. "The chemical structure of hesperidin allows it to act like an antioxidant to help protect the body against oxidative stress and free radical damage.

Helps With Blood Sugar

Studies suggest that hesperetin may help maintain blood sugar control, Jones says. Orange juice is also rich in hesperetin's parent compound, hesperidin, and together they may slow glucose absorption and improve insulin resistance.

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May Lower "Bad" Cholesterol

"Some research has shown that large amounts of orange juice can lower LDL cholesterol (<2 cups daily), but research is inconsistent and requires more studies done in clinical trials," O'Meara says. Flavonoids like hesperidin and plant sterols may be responsible for this effect.

A better approach: If you want to lower LDL cholesterol, O'Meara suggests snacking on oranges rather than drinking orange juice, as the fiber in the whole fruit can help decrease cholesterol and minimize blood glucose spikes.

May Aid Heart Health

Oranges, grapefruits, and lemons also boast the citrus bioflavonoid naringenin, which has strong antioxidant, anti-inflammatory, and metabolic-boosting properties that may reduce cardiovascular risk, help manage blood sugar responses, and lower lipids.

May Protect Cells

While more evidence is needed to make claims, early in vivo and in vitro studies suggest naringenin may help protect against cell proliferation in certain cancers, says Jones.

Promotes Eye Health

The carotenoids in orange juice can promote eye and bone health, too, O'Meara says. "An 8-ounce glass of 100-percent orange juice contributes two percent of the daily value of vitamin A through provitamin A carotenoids, and also has lutein and zeaxanthin," says Jones, noting that all of these nutrients aid in vision protection. Compared to whole oranges and fresh-pressed OJ, she adds, commercial orange juice has been shown to have greater bioavailability of these carotenoids.

Boosts Minerals

Orange juice is rich in potassium and folate, and has moderate amounts of phosphorus and magnesium. Potassium is under-consumed by many Americans, Jones points out. Orange juice contains 10 percent of the daily value (450 mg) of potassium in one glass, making it a good source, O'Meara adds. "Potassium can help decrease blood pressure, regulate hydration, and aid muscle contraction within the body," she notes.

May Prevent Kidney Stones

Some studies have found that orange juice may also help prevent urinary kidney stones and reduce the risk of a recurrence. OJ's high citrate content and alkalinizing effect can help inhibit their formation.

Why It's Best to Drink OJ in Moderation

For all of its benefits, orange juice shouldn't be consumed by the gallon; instead, drink it in moderation, says O'Meara. There are several reasons to limit your consumption:

Less fiber: Orange juice is high in natural sugar and calories, and lacks the fiber of whole oranges. "Fresh oranges contain fiber, which has many benefits like lowering blood pressure, reducing spikes in blood sugar, aiding satiety and fullness, decreasing inflammation, and reducing cholesterol," says O'Meara. 

Blood sugar levels: “If you are watching your blood glucose response, are insulin resistant, pre-diabetic, or even diabetic, be mindful of the amounts of orange juice you drink at one time or consume it with a fiber- and protein-rich meal to reduce the impact it can have on your blood," says O'Meara.

Jones stresses that all foods and beverages with carbohydrates increase blood sugar as the carbs are digested and absorbed into the bloodstream. "One hundred percent orange juice actually has a low-to-moderate glycemic index as well as a low-to moderate glycemic load, meaning it's less likely to cause a significant spike in blood sugar levels after consumption," she says. "As mentioned, hesperidin and naringenin may help moderate blood sugar."

Tooth enamel: Drinking orange juice to excess might also erode your protective tooth enamel. Still, its vitamin C and magnesium are beneficial for oral health, says Jones, adding that calcium-fortified orange juice may significantly reduce erosive potential on teeth.