Fruit Juice: Surprising Facts
Some juices have more nutrients than others. Orange juice is rich in vitamin C, folate, potassium and phytochemicals called flavonoids. Juices with deeper color (such as pink vs. white grapefruit juice) tend to have more carotenoids and other antioxidants. But even nutrient-poor apple and white grape juice contain potentially beneficial phytochemicals. If the whole fruit is used (or the juice is pulpy), the juice will provide a little fiber. Vegetable juices are also good choices, but canned and bottled tomato and vegetable juice blends are high in sodium
Calories in fruit juice range from 100 (grapefruit) and 110 (orange juice) to 150 (grape) and 180 (prune) per 8-ounce cup. Vegetable juices have fewer calories. Ounce for ounce, fruit juice has more calories than whole fruit because its sugars are concentrated. Since juices are less filling than whole fruit, it’s easy to drink a lot of calories. If you’re trying to lose weight, limit yourself to one cup a day, which counts as more than one serving toward your nine-a-day goal of fruits and vegetables
Juices fortified with calcium and vitamin D are a good way to get these much-needed bone nutrients, especially for people who don’t consume a lot of dairy foods. One cup typically has as much calcium and D as a cup of milk. Sterol-fortified orange juice (e.g., Minute Maid’s Heart Wise) may help lower LDL (“bad”) cholesterol. But don’t pay a premium for juices with added vitamin E and C, B vitamins, zinc, and herbs—there’s no evidence they will protect your heart, boost your immunity, or have any other health benefits, and most people can get enough of those nutrients from foods.
Comments
Post a Comment