Freshly Squeezed Unpasteurized Juice
Fresh-squeezed, the unpasteurized juice is the closest to consuming the orange itself. This version of the juice consists of oranges that are squeezed and then bottled without having any additives or flavor packs inserted. The juice is not subjected to pasteurization. Depending on storage temperature, freshly squeezed, unpasteurized orange juice can have a shelf life of 5 to 23 days.
Packaged Tuna Is A Source Of Vitamin D
According to the USDA, 3 oz of canned tuna in water contains 68 IU of vitamin D. The affordable cupboard staple is great for easy lunches, such as a classic tuna sandwich or tuna salad. Just try to stick with the types of tuna with the lowest mercury levels are your best bet the FDA recommends going for light tuna as the best choice.
Put a healthy twist on the deli favorite in a whole-wheat tuna wrap or tuna pasta salad. Tuna is accessible, affordable, and shelf-stable, making it a great option for anyone, says Zanini.
Potential Health Benefits Of Orange Juice
Orange juice is nutritious, but itâs important to limit your consumption because of its high sugar content.
Research has found that drinking orange juice in moderation can have many potential health benefits:
Orange juice is an excellent source of Vitamin C â one cup contains twice the daily recommended value. Vitamin C supports your immune system and may be effective in fighting against the common cold.
Birth Defect Risk Reduction
The folate in orange juice supports healthy fetal development. The Centers for Disease Control suggests that pregnant women take in at least 400 mcg of folate or folic acid each day to prevent neural tube defects.
Reduced Risk of Kidney Stones
Orange juice contains a high level of potassium citrate. This nutrient binds to the calcium in urine, creating an environment where kidney stones are less likely to develop.
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Buying Fortified Orange Juice
When you’re looking to buy a fortified orange juice, make sure you look for a few key things: that it’s actually fortified, that it includes vitamin D specifically, and that it doesn’t come loaded with added sugar.6254a4d1642c605c54bf1cab17d50f1e
For example, this Tropicana Fortified Orange Juice would be a great choice because it has both calcium and vitamin D, and contains zero grams of added sugar.
You’ll want to make sure you read the nutrition label closely when searching for one of these juices because sometimes it may only be fortified with calcium, and not vitamin D.
Whole Eggs Have Vitamin D And Other Micronutrients
Egg yolks have historically gotten a bad rap for raising levels of LDL cholesterol, as Harvard Health Publishing notes. But skipping them in favor of egg whites means youll miss out on some of the protein and several of the minerals in yolks, such as zinc and selenium, which play a role in boosting your immune system. And youll miss out on vitamin D, too. Two egg yolks contain roughly 65 IU, per the USDA, making them a good source. Yolks also contain dietary fat, which your body needs to absorb fat-soluble vitamins like D.
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You Might Gain Weight If You Drink Orange Juice Every Day
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Drinking orange juice is certainly pleasing on the tastebuds, but consuming excessive amounts of the breakfast drink could actually cause you to pack on extra pounds. A eight-ounce cup of the drink boasts about 110 calories. The problem? Drinking calories via high sugar drinks won’t satiate your hunger, especially if you choose a juice without fiber-rich, filling pulp so you likely won’t eat less, and you will take in more calories than if you had sipped water instead, per Healthline.
Furthermore, research cited by Healthline indicates that one daily glass of 100 percent fruit juice, such as orange juice, can cause a 0.5 to 0.75 pound gain in weight over the course of four years. This might not seem like much, but think of the weighty consequences if you happen to drink more than that one single serving each day.
There are a few ways to help reduce the risk of weight gain if you drink orange juice every day, as noted by Healthline. You can cut calories by diluting your orange juice with water and watching your portions. Additionally, consider drinking an OJ with pulp so that you can benefit from the filling effects of fiber.
What Is The Difference Between Fortified Orange Juice And Regular Orange Juice
When it comes to store-bought orange juice, fortified, 100 percent orange juice is the best option. It contains no added sugar and is fortified with calcium and vitamin D, two elements that Americans are deficient in. Fresh-squeezed juice is also a good alternative, but its usually more expensive than packaged kinds.
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Pasteurisation Doesnt Actually Affect Vitamin C Levels In Orange Juice
Many believe that pasteurisation of orange juice seriously affects the drinkâs vitamin C levels, but Tetra Pak studies suggest two arenât correlated. Elliot Gardner finds out more.
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Orange juice is often in the limelight, frequently falling on both sides of the health debate. Some claim the sugar content is too high to be regularly consumed, and yet the drink is still touted as one of the easiest ways to get vitamin C, or ascorbic acid, into our diets.
It has long been thought that much of the vitamin C content in orange juice is destroyed during the pasteurisation process, which most fruit juices undergo to kill off any pathogens present. For many of those who were already sceptical about orange juices health credentials, the pasteurisation concern has been a tipping point, driving them away from juice as a whole.
However, a study led by food processing and packaging company Tetra Pak, titled Vitamin C retention in orange juice production: Getting past the myths and doing more with less, has established that vitamin C levels in orange juice are in fact barely affected by pasteurisation.
Regulations In The United States
In the United States, orange juice is regulated and standardized by the Food and Drug Administration of the United States Department of Health and Human Services. According to the FDA, orange juice from concentrate is a mixture of water with frozen concentrated orange juice or concentrated orange juice for manufacturing. Additional ingredients into the mixture may include fresh/frozen/pasteurized orange juice from mature oranges, orange oil, and orange pulp. Furthermore, one or more of the following optional sweetening ingredients may be added: sugar, sugar syrup, invert sugar, invert sugar syrup, dextrose, corn syrup, dried corn syrup, glucose syrup, and dried glucose syrup. The orange juice must contain a minimum Brix level of 11.8, which indicates the percentage of orange juice soluble solids, excluding any added sweetening ingredients.
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Cereal Can Start Your Day With Vitamin D
Ready-to-eat fortified cereal typically gives you 40 IU of vitamin D per serving, per the NIH, but it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup, notes the USDA. Fortified cereal can be a solid base for a nutrient-rich, high-fiber meal especially if you add fortified low-fat or fat-free milk to your bowl for an extra 58.5 IU per half cup, per the USDA. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin Dfortified margarine.
Vitamin D And Calcium
Vitamin D is necessary for calcium absorption in your body. This plays a key role in maintaining bone strength and skeletal integrity.
Getting enough of both vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones .
While the daily value of vitamin D is 800 IU per day, the recommended dietary allowance differs slightly depending on your age.
Children and adults ages 170 need approximately 600 IU of vitamin D per day. This can come from a combination of food sources and sunlight. Adults over 70 should aim for at least 800 IU of vitamin D per day .
The RDA for calcium also varies by age. Children ages 48 need about 1,000 mg of calcium daily. Children ages 918 need approximately 1,300 mg daily. Adults ages 1950 need about 1,000 mg daily. Over the age of 50, most people need 1,200 mg per day .
Summary
Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis.
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May Improve Heart Health
Heart disease is a serious problem, accounting for over 17 million deaths worldwide each year .
Some studies show that drinking orange juice may reduce several risk factors for heart disease such as high blood pressure and elevated cholesterol and help keep your heart healthy and strong.
For example, one study in 129 people found that long-term orange juice consumption lowered levels of both total and bad LDL cholesterol .
Furthermore, a review of 19 studies noted that drinking fruit juice was effective at decreasing diastolic blood pressure in adults .
Orange juice has also been shown to increase levels of good HDL cholesterol in people with elevated levels which could improve heart health .
Summary Orange juice may help increase levels of good HDL cholesterol and decrease total and bad LDL cholesterol, as well as diastolic blood pressure.
Fortified Milk Offers A Double Whammy: Vitamin D And Calcium
In addition to being an excellent source of calcium, 8 fluid ounces of fortified whole milk has 95.6 IU of vitamin D, per the USDA. According to the NIH, that added vitamin D improves calcium absorption. Just be sure to check the label of your favorite brand for its specs. Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D.
Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
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Mushrooms Make Their Own
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While mushrooms don’t naturally offer a high amount of vitamin D, they, like humans, can make it when they’re exposed to UV light, with the help of a compound known as ergosterol. Researchers found that adding a single serving of UV light-exposed mushrooms resulted in a nearly 100 percent increase in vitamin D intake, according to a study published March 2021 in Food Science & Nutrition.
Growers such as Monterey Mushrooms produce varieties high in vitamin D, but you have to read the labels. The vitamin D amounts will vary depending on the amount of UV light the mushrooms are exposed to, according to the Agricultural Research Service. A 3 oz serving of UV-exposed white, portobello, or baby bella mushrooms from Monterey Mushrooms has 400 IU.
Another good reason to eat shrooms? The same Food Science & Nutrition study found that a single 3 oz serving of mushrooms added to the menu increased intake of other micronutrients, including fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin, choline, iron, thiamine, folate, and vitamin B6, without adding calories, carbohydrates, fat, or sodium.
There are so many varieties of mushrooms white button, cremini, portobello, oyster, maitake, shiitake, to name a few and theyre delicious raw on salads or sautéed in omelets, salads, and with pasta. Or try them in a more substantial mushroom dish, such as veggie-stuffed portobellos.
Potential Risks Of Orange Juice Consumption
Orange juice is an excellent source of several vitamins and minerals. However, like all juices, orange juice contains a significant amount of sugar, which can increase blood sugar levels. Increased blood sugar can be dangerous for people who experience hypoglycemic symptoms like dizziness when consuming sugar too quickly.
Weight Control
The high concentration of sugar in orange juice, especially in orange juice that contains added sugar, makes it a high calorie beverage. For people following a restricted calorie intake to lose weight, low calorie, dense foods are more effective.
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Cereal Can Be Fortified With Vitamin D And Oatmeal Offers Fiber
A packet of unsweetened, fortified oatmeal can add a solid dose of vitamin D to your diet. Ready-to-eat fortified cereal typically gives you 40 IU of vitamin D per serving, per the NIH, but it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup, notes the U.S. Department of Agriculture.
Fortified cereal can be a solid base for a nutrient-rich, high-fiber meal especially if you add fortified low-fat or fat-free milk to your bowl for an extra 60 IU per half cup. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin Dfortified margarine.
Is Orange Juice Healthy Here’s What A Dietitian Says
Orange juice is sweet and downright delicious. Fresh-squeezed or straight from the carton, it’s a beloved beverage enjoyed beyond breakfast. But is orange juice good for you? Juice is often deemed as the less-nutritious option compared to eating whole fruit. But why? Let’s take a closer look at the nutritional profile of orange juice and see what the experts have to say.
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Does Cucumber Contain Vitamin D
One cup of sliced Cucumber has 3.8 grams of Vitamin C, which is the most popular choice for the term Cucumbers. (Folate is a B vitamin that helps the body absorb other vitamins and minerals.
It is important to get enough of this vitamin in order to maintain good health.) (Choline is an essential nutrient that is needed by the brain and nervous system to produce neurotransmitters such as acetylcholine, dopamine, norepinephrine, serotonin, histamine, glutamate, GABA and GABA A receptors.
May Raise Blood Sugar Levels
Orange juice could also increase your blood sugar more than whole oranges.
The glycemic load which is a measure of how a foods carb quality and quantity affect blood sugar levels ranges from 36 for whole oranges and 1015 for orange juice.
The higher the glycemic load, the more likely a food is to raise your blood sugar .
To help overcome some of these drawbacks of orange juice, scientists have tested the benefits of adding orange pomace fiber and flavonoid-rich remnants of oranges retrieved from the segments, broken pulp and core to juice.
Preliminary human studies suggest that the addition of pomace to orange juice may help reduce its blood sugar impact and improve feelings of fullness (
However, more research is needed, and pomace-enriched orange juice isnt available in stores yet.
Summary
Drinking orange juice isnt very filling and may contribute to excess calorie intake and weight gain. It may also raise your blood sugar more than a whole orange and can increase your risk of dental decay.
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What Can I Drink To Increase Vitamin D
Cows milk is a great source of many vitamins and minerals. States, 1 cup of fortified cows milk contains about 15% of the recommended daily allowance for adults. In addition to its health benefits, dairy products are rich sources of protein, fiber, vitamins, minerals, antioxidants, phytochemicals , and phytoestrogens .
The #1 Best Juice For Vitamin D Says Science
Getting enough vitamin D is crucial for your bones, your mental health, and your immune system. And while you can get vitamin D naturally by sun exposure, it can be difficult to get enough during the winter months or rainier seasons.
Thankfully, you can also get D vitamins through supplements and certain food items, too. Foods like salmon, cow’s milk, yogurt, certain types of mushrooms, tuna, and eggs are all high in vitamin D and can help you meet your daily recommended values.
Even though milk is a great beverage choice for increasing your levels of this vitamin, many people are either plant-based or just don’t enjoy drinking milk very much. If this is the case, you can find a juice with vitamin D, like fortified orange juice!
Read on to learn more about the vitamin-rich benefits of fortified orange juice, and for more healthy tips, check out 45 Best Recipes for an Instant Vitamin D Boost.
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Foods High In Vitamin D
Very few foods contain appreciable amounts of vitamin D fortified orange juice, fortified dairy, eggs, fish, and mushrooms.4 While orange juice does not naturally contain vitamin D, 8 ounces of fortified orange juice contains 15% of the recommended daily value.* Fortified foods provide most of the vitamin D in an average Americans diet3 making fortified orange juice a convenient way to consume vitamin D.
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