Khaberni - Most of us believe that orange juice is just a simple habit when having it for breakfast, something we consume without much thought. However, scientists are finding that this daily drink may have far greater benefits in the body than just quenching thirst.
Dr. David C. Gaze, a lecturer in chemical pathology at the University of Westminster in Britain, wrote on The Conversation website that a recent study showed that regular consumption of orange juice can affect the activity of thousands of genes within immune cells. Many of these genes help control blood pressure, calm inflammation, and manage how the body processes sugar, all of which are important factors in long-term heart health.
The study followed adults who drank 500 milliliters of pure pasteurized orange juice daily for two months. After 60 days, many of the genes associated with inflammation and high blood pressure became less active.
These genes included NAMPT, IL6, IL1B, and NLRP3, which are usually activated when the body is under stress. Another gene known as SGK1, which affects the kidney's ability to retain sodium (salt), also became less active.
These changes align with previous findings that drinking orange juice daily can reduce blood pressure in youth.
This is noteworthy because it provides a possible explanation for why orange juice is linked with better heart health in many trials.
The new work shows that the drink not only raises blood sugar levels but also appears to stimulate small shifts in the body's regulatory systems that reduce inflammation and help blood vessels relax.
It appears that the natural compounds in oranges, especially hesperidin, an acidic flavonoid known for its antioxidant and anti-inflammatory effects, influence processes related to high blood pressure, cholesterol balance, and how the body handles sugar.
The response also varies depending on body size, with overweight individuals tending to show larger changes in genes associated with fat metabolism, while leaner volunteers demonstrated stronger effects on inflammation.
Insulin Resistance
A research review involving 639 participants from 15 studies found that regular consumption of orange juice reduces insulin resistance and blood cholesterol levels. Insulin resistance is a key feature of prediabetes, and high cholesterol is a proven risk factor for heart disease.
Another analysis focusing on overweight and obese adults found slight reductions in systolic blood pressure and an increase in high-density lipoprotein (HDL), often referred to as good cholesterol, after several weeks of daily orange juice consumption. Although these changes are modest, the slight improvements in blood pressure and cholesterol can make a significant difference when maintained over many years.
Further evidence comes from studies examining metabolites, the small molecules produced by the body during food processing. A recent review found that orange juice affects pathways related to energy use, cellular communication, and inflammation, and may also impact the gut microbiome, which is increasingly understood to play a role in heart health.
One study showed that drinking blood orange juice for a month increased the number of gut bacteria producing short-chain fatty acids. These compounds help maintain healthy blood pressure and reduce inflammation. Volunteers also showed improvements in blood sugar control and decreased levels of inflammation markers.
People with metabolic syndrome, a group of risk factors that include high blood pressure, high blood sugar, and increased body fat, may see particular benefits.
In one study, daily consumption of orange juice improved vascular endothelial function among 68 obese participants. Vascular endothelial function describes how well blood vessels relax and widen, and improved function is linked with a reduced risk of heart attacks.
Overall, the evidence refutes the notion that drinking citrus juice is simply consuming sugar in a cup. Whole fruit remains the better option due to its fiber content, but consuming a small daily cup of pure orange juice seems to have cumulative effects over time.
These effects include reducing inflammation, supporting healthy blood flow, and improving several blood markers linked to heart health.
