Orange juice DIY

Hi Everyone

You all might have heard about the benefits of orange juice but you might also have been warned that it is not a good option to keep up with your daily amounts of fruit and vegetables. It is also said to be calorific and contains a lot of sugar. Should we skip our orange juice in the morning?

MAKING MY OWN ORANGE JUICE

Most people start their day with a dose of liquid caffeine, but I have found a far most effective way to make me awake at the start of the day - my own freshly pressed orange juice is my pick-me-up in the morning.

How comes a dental hygienist therapist recommends sugary drink when it is much better to eat the whole fruit? Here are the answers:

VITAMINS

I am a huge fan of taking vitamins on the daily basis. I have noticed an improvement in my general health, appearance of my skin and the overall well-being. Oranges and orange juice are famous for their high vitamin C content and their ability to boost the immune system. Vitamin C is one of the safest and most effective nutrients and while it may not be the cure for common cold, it may protect agains immune system deficiencies, cardiovascular disease, eye problems and ever skin wrinkling. It helps to build collagen which gives the skin its structure, tone and elasticity. 

SUGAR

Orange juice is a great source of energy needed for our brain activity and concentration. Quality sugars (carbohydrates) such as whole-wheat toast and a glass of orange juice will help boost brainpower. To make it a perfect combination, add a small amount of smoked salmon as omega-3 fatty acids from oily fish will maintain your brain capacity and alertness. Orange juice, wholemeal toast and smoked salmon was my go-to combo before the final exams. It really picks you up in the morning!

Fruit juices contain sugar that unfortunately can cause tooth decay. To help prevent tooth decay and also acid erosion, drink your juice through a straw so that the contact of the liquid with the teeth is limited. Try to restrict foods and drinks containing sugar to mealtimes.

have your juice through a straw

CALORIE COUNT

My glass contains about 12 ounces (350ml) of orange juice which equals to 157-168 kilocalories (kcal). However if I decided to have a full fat milk, medium (grande) latte from Starbucks it would be 223 kcal.

WHY SO MANY ORANGES?

According to experts, we should be taking 500 milligrams of vitamin C to gain all the benefits; that is much higher than the RDA for adults. My 12 ounces of orange juice (1.5cup) will contain 145.5 mg of vitamin C. I combine my oranges with grapefruits, it introduces some variety in my morning routine! 

Why drink oranges when you can eat them? It is probably down to the personal preference, I prefer to quickly gulp it down in the morning. For me, it is  much easier to drink the juice than eat a whole orange at that time of the day. 

Remember to go for whole foods as well. For example an orange contains 2.5% fibre, but there is no fibre in the juice. So while the juice will keep you going at the start of the day, bear in mind that the usual advice is that of your five+ a day, juice should only constitute one.