Orange juice is an excellent source of vitamin C, as are all types of oranges including clementines and satsumas.
Other good sources of vitamin C include:
Oranges and orange juice are famous for their high vitamin C content and their ability to boost the immune system and aid the body in fighting off viruses such as the common cold. In larger doses the vitamin C in orange juice works as an antioxidant - it delays aging and age related diseases such as arthritis and Parkinson's disease. It also works as an antihistamine aiding allergy suffers, and helps to remove toxins from the body.
Vitamin C (ascorbic acid) is a water soluble vitamin that is easily destroyed by cooking and freezing. It is essential to the human body as discovered in the 18th century when citrus fruit was found to treat and prevent scurvy on long sea voyages.
Our bodies use vitamin C to produce collagen a structural protein that holds the body together. It prevents bleeding gums, hastens the healing of cuts, and strengthens blood vessels and capillaries helping to prevent heart attacks and strokes. Vitamin C also aids the absorption of iron, preventing anemia.
A freshly squeezed glass of orange juice is a lovely way to start the day. I enjoy the speed of an electric citrus juicer when making lots of orange juice for all the family.
Ingredients Makes about 250ml or 1 cup of juice
A 250ml glass of orange juice (1 cup) contains:
The recommended daily allowance (RDA) for Vitamin C is 60mg for healthy non-smoking adults. This is commonly accepted to be an absolute minimum.
A large orange contains roughly 100 mg of Vitamin C, and a small orange contains roughly 50 mg.
For more orange juice nutrition facts go to the USDA National Nutrient Database and enter "raw orange juice".
So how many calories in orange juice? Well 100 ml of orange juice contains a mere 45 calories, and a cup of orange juice contains 112 calories. This means my 250ml glass of orange juice contains only 112 calories.
The right citrus juicer for you will depend on how much juice you want to make, how strong your wrists are, plus how much you want to spend.
The fastest, cheapest way to make smaller amounts of juice is to simply juice oranges by hand using a simple manual citrus juicer. I use a two part plastic one that collects the juice from two oranges in the bottom part, while straining and storing the pips in the top part.
The advantages of this method include:
The disadvantages include:
For larger amounts of juice and those with weak wrists an electric citrus juicer is a good idea, and children enjoy these too. If you have a food processor it may already come with a citrus juicer attachment.
Another option is a manual citrus press. These have a handle that brings down a 'lid' that squeezes half an orange against the strainer. This saves your wrists, and I had one that I used a lot when my wrist was sore. The main disadvantage I found was that the juice didn't contain any of the pulp, though for some this may be an advantage? They also tend to be less efficient, producing less juice per orange.
I love to make orange juice with my Samson Juicer which I have just discovered makes fabulous citrus juice.