Nutrition

Top 5 Fruit Juices: Their Health Benefits and How Much to Drink

There are a wide variety of different fruit juices that a person can drink. These include orange juice, cranberry juice, apple juice, etc. Different fruit juices offer various health benefits, but there are also certain risks associated with consuming large amounts of certain juices. Fruit juice comes from the flesh of the fruit or the whole fruit itself. The method of making fruit juice varies depending on the fruit, but many manufacturers produce juice by crushing or “squeezing” the fruit to extract the juice, then pasteurizing it or adding preservatives before packaging the product. final. Although many fruit juices have health benefits, consuming too much fruit juice can lead to health complications, such as weight gain or changes in blood sugar levels.

The difference between “concentrated” and “non-concentrated” juices.

Manufacturers often describe fruit juices as “from concentrate” and “not from concentrate”, or “pure juice”. This refers to the manufacturing process. Producers make juices that are not “from concentrate” by extracting the juice from the fruit before pasteurizing it. Pasteurization involves heating the juice to kill pathogens. Manufacturers then package the juice and sell it.

The juice that manufacturers describe as “from concentrate” has an extra step in its manufacturing process. First, the growers extract the juice from the fruit. They then filter it using a process that extracts the water from the juice. Thus, the juice takes up less space during transport. Before pasteurization, manufacturers add water to the juice concentrate again. After pasteurization, manufacturers package the juice for sale.

How much fruit juice is healthy?

Eating the recommended daily amount of fruits and vegetables can help people reduce their risk of many major causes of illness and death. These include cardiovascular disease, type 2 diabetes, certain cancers and obesity.

The recommended daily amount of fruit is as follows

– Adult women: At least one and a half cups of fruit per day.
– Adult men: At least 2 cups of fruit per day

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Compared to whole fruits, fruit juices tend to offer less fiber and more calories and sugar. This is why a person should limit the amount of fruit juice they drink each day.
Some research suggests that a high intake of fruit juice is not good for children because it contains high amounts of sugars.
The following maximum daily amounts of fruit juice for children:

– Children aged 1 to 3 years: No more than 10 cl of fruit juice per day.
– Between 4 and 6 years old: 10-15 cl of fruit juice per day
– Children aged 7 and over: 25 cl of fruit juice per day
Adults should limit themselves to a maximum of 100 Cl of fruit juice per day.

Types of fruit juices

There are many popular fruit juices, the health benefits of which vary depending on the fruit they are made from.

1 orange juice

Here is the nutritional value of one cup (240 ml) of orange juice.

– Calories: 117
– Protein: 1.7 grams
– Carbohydrates: 27.4 g
– Fibers: 0.7g
– Sugar: 21.8 g
– Potassium: 10% of the daily value (DV)
– Vitamin C: 83% of the daily value (DV)

Orange juice is a good source of vitamin C. Vitamin C is an antioxidant, which may help protect against certain health problems.
The vitamin C in orange juice may help a person reduce their risk of developing several health conditions, including

– types of cancer
– cardiovascular illnesses
– age-related macular degeneration (AMD) and cataracts
– the common cold
Vitamin C can also help a person maintain healthy skin. Orange juice is also a good source of folic acid, which plays an important role in DNA synthesis and helps the immune system support fetal growth and development.
However, some of these nutrients are lost during processing and storage. One study showed that store-bought orange juice had 15% less vitamin C and 27% less folate than home-pressed orange juice.

2 Cranberry juice

Here is the nutritional value of one cup (240 ml) of cranberry juice.

– Calories: 116
– Protein: 1g
– Carbohydrates: 31 g
– Fibers: 0.25g
– Sugar: 31g
– Potassium: 4% of the DV
– Vit C: 26% of the DV
– Vitamin E: 20% of the DV
– Vit K: 11% of the DV

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One of the well-known benefits of cranberry juice is its ability to reduce the risk of developing a urinary tract infection. Cranberry juice and cranberry extract are useful to help prevent UTIs. However, they are not an effective treatment if a person already has a UTI. Cranberry juice also contains antioxidants, and studies have shown that cranberry juice is a source of antioxidants that it may have positive effects on blood pressure, glucose metabolism, cholesterol, oxidative stress and inflammation.

3 Prune juice

Prunes are dried plums. Here is the nutritional value of 1 cup (240 ml) of prune juice.

– Calories: 182
– Protein: 1.5g
– Carbohydrates: 45g
– Fibers: 2.5g
– Sugar: 42g
– Iron: 17% of the daily value
– Magnesium: 9% of the daily value
– Manganese: 17% of the DV
– Potassium: 15% of the DV
– Vit B2: 14% of the DV
– Vitamin B3: 13% of the DV
– Vit B6: 33% of the DV
– Vitamin C: 12% of the DV
– Vitamin K: 8% of the DV

Prune juice is a good source of several B vitamins. These vitamins have health benefits. These vitamins have certain health benefits, including:

– keep the skin, eyes and nervous system healthy
– help the body release energy from food
– they contribute to the production of red blood cells.

Prune juice is also a common and effective treatment option for treating constipation, especially in older people.
Prune juice can be high in sugar, so limit the amount.

4 pomegranate juice

Here is the nutritional value of 1 cup (240 ml) of pomegranate juice.

– Calories: 134
– Protein: less than 1 g
– Carbohydrates: 33g
– Fibers: 0.25g
– Sugar: 32g
– Potassium: 12% of the DV
– Vitamin C: less than 1% of the DV
– Vitamin K: 22% of the DV
Pomegranate juice is a good source of vitamin K. Vitamin K has several benefits. It has been associated with improved memory in the elderly and improved heart health. It is also rich in antioxidants, which can help people fight against various health problems.

5 Tomato juice

Despite a common misconception, tomatoes are fruits, not vegetables. Here is the nutritional value of 1 cup (240 ml) of tomato juice.

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– Calories: 41
– Protein: 2g
– Carbohydrates: 9g
– Fibers: 1 g
– Sugar: 6g
– Folate: 12% of DV
– Potassium: 11% of the DV
– Vitamin A: 6% of the DV
– Vit C: 189% of the DV
– Vit E: 5% of the DV
– Vitamin K: 5% of the DV

Tomato juice is rich in vitamin C. Like orange juice, this means it may help reduce the risk of certain types of cancers, cardiovascular disease, AMD, cataracts and the common cold. The vitamin C in tomato juice can also help maintain healthy skin. Tomato juice is also a good source of lycopene. This is an antioxidant that gives tomatoes their red color. Studies show that consuming lycopene can reduce the risk of developing cardiovascular disease. Tomato juice is also a good source of potassium. Potassium is an electrolyte that helps the body maintain fluid and blood levels.

Potassium can reduce blood pressure which is beneficial for people with high blood pressure. An increased potassium intake may also reduce the risk of heart disease and stroke. Tomato juice can also be high in salt. Too much salt can be harmful and cause cardiovascular problems while increasing blood pressure. People should try to choose tomato juice with no added salt.

Risks of excessive juice consumption

There are certain risks associated with consuming too much fruit juice. Many fruit juices are high in sugar and calories. It is important that a person does not consume too much sugar because it can lead to several health problems, such as weight gain, type 2 diabetes, and heart disease.
Some studies show a link between type 2 diabetes and sugary drinks, including fruit juice.

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