Many people find eating fruits troublesome, often resorting to juicing them directly in a juicer. This method is convenient, but does it lead to nutrient loss?

Oranges are widely popular fruits known for their sweet and juicy taste, as well as their rich nutritional value. Throughout history, oranges have been highly favored and cherished by the public, becoming one of the go-to gifts for visiting friends and relatives or for visiting the sick.

According to the "Food Composition Table," oranges are composed of 74% edible parts. Per 100 grams of orange flesh, it contains 197 kilojoules of energy, 87.4 grams of water, 0.8 grams of protein, 0.2 grams of fat, 0.6 grams of dietary fiber, 10.5 grams of carbohydrates, 160 micrograms of carotene, and 49 milligrams of vitamin C. Additionally, oranges contain various carotenoids, flavonoids, and vitamin C.

In recent years, oranges have been considered as a fruit that can replace vitamin C, with its vitamin C content being referred to as the "beauty vitamin." This is because consuming this vitamin can enhance the skin's resistance to sunlight, inhibit the formation of pigment particles, increase skin elasticity, and improve skin glossiness.

The vitamin B content in oranges can promote skin metabolism and blood circulation, making the skin more moist. Oranges contain fiber and pectin, which are beneficial for clearing the intestines, promoting bowel movements, and eliminating harmful substances from the body.

Eating a few slices of oranges or drinking a glass of orange juice after meals can help with digestion, quench thirst, and alleviate drunkenness.

Difference between Eating Oranges and Drinking Orange Juice

Eating oranges undoubtedly allows for the full absorption of orange nutrients, while orange juice is also beneficial to the body.

Research suggests that long-term consumption of orange juice after meals can increase the body's antioxidant levels, lower total cholesterol levels, and inhibit the increase of bacterial endotoxins. Orange juice, compared to oranges, can be preserved for a longer time under the condition of adding a suitable amount of preservatives.

However, it is important to note that simply drinking orange juice may not fully utilize the health benefits of oranges. During the process of processing oranges into juice, many nutrients such as vitamin C, flavonoids, and carotenoids are lost.

Moreover, orange juice has a higher sugar content and removes the dietary fiber from the fruit pulp, which may relatively increase the risk of type 2 diabetes and cardiovascular diseases.

Therefore, it is preferable to eat more oranges than to drink more orange juice. Eating oranges allows for a greater absorption of all the nutrients in oranges, especially vitamin C.

Whether orange peels should be removed for juicing depends on personal preference. Orange peels contain many nutrients that orange flesh cannot replace, but if the orange peels are juiced together, they may taste slightly bitter.

Therefore, it is up to individual preference. If bitterness is not an issue, orange peels can be juiced together with the flesh to make the juice more nutritious.

Should Water be Added to Orange Juice?

Whether water should be added to juice depends on the type of fruit.

For fruits like apples and bananas that have low water content, it is necessary to add some water. A better method is to add some milk or honey for better taste and richer nutrition. Fruits like watermelon and pear, which have high water content, do not need to be diluted with water.

Oranges have moderate water content, so they can be juiced without adding water. If you prefer a thinner consistency, you can add a little water. Orange juice is nutritious and delicious, rich in vitamin C, and has the effect of preventing colds. It's worth drinking some orange juice every day.