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Vitamin C and Orange Juice: What You Need to Know

A woman making orange juice while smiling

Health & Wellness

Many of us grew up seeing a glass of orange juice paired with breakfast as a healthy option. Orange juice has long been linked to the essential nutrient vitamin C, which our bodies can’t produce on their own, so we need to get it from food. Drinking orange juice can be part of a healthy diet, but having it every day isn’t automatically the best choice for everyone. Like most nutritious foods, it has plenty of benefits, but there are a few things worth keeping in mind.

The Benefits of Orange Juice

A small glass of 100 percent orange juice can provide nutrients that help support:

  • Immune health
  • Protecting cells from everyday stress
  • Collagen production, which supports skin and tissues
  • Calming mild inflammation
  • Healthy blood flow
  • Skin repair and maintenance

What to Consider

Orange juice is naturally high in sugar, even when no sugar is added, and it contains little fiber compared to eating a whole orange. That’s why it’s important to read labels and choose 100 percent orange juice with no added sugars.

Drinking large amounts at once can raise blood sugar and add extra calories without helping you feel full, and it may also trigger symptoms for people with acid reflux, heartburn, or sensitive stomachs.

If you choose to drink orange juice, it’s best to enjoy it with a meal rather than on an empty stomach, ideally earlier in the day when your body can make better use of the natural sugars for energy. Pairing it with protein or healthy fats, such as eggs or yogurt, can also help keep blood sugar levels more balanced.

Portion and Moderation

Orange juice can be a helpful source of vitamin C, but like most things, it works best when enjoyed in moderation and as part of an overall balanced diet. A recommended serving size is about 4 ounces per day, which provides vitamin C benefits while helping limit excess sugar intake. Everyone’s needs are different, so checking in with your doctor or a registered dietitian can help determine whether the food you’re eating and the portion size you’re having are right for you.