I am not a fan of fruit juice.  There are a few reasons

1) It pasteurized (i.e. boiled) which means that most of the vitamins, minerals and phytonutrients (phyto = plant) get destroyed

2) Synthetic vitamins and minerals, like ascorbic acid and calcium carbonate, get added back in because they were destroyed in the pasteurization process.  These are much harder for the body to assimilate.  They are also not in the correct proportion the way nature intended.

3) Almost all the of the fiber has been removed.  Fiber is like our body’s “garbage truck” that picks up toxins as it moved through our body and then provides bulk for our stool so we don’t become constipated.  It is extremely filling and promotes good bacteria in the intestine.  Most people who have high cholesterol are simply not eating enough fiber

4) Because the fiber is gone, what’s left is a very concentrated form of sugar.  One 8 oz serving of orange juice has the equivalent of 5 tsps of sugar.  One 8oz serving of apple juice has about 7 tsps of sugar.

Here is a nutritional comparison of an 8 oz serving of Orange Juice compared to eating 3 oranges (approx. the number needed to make 8 oz of juice).  Consider which the better choice is.

3 Oranges (required to make approx. 250 ml of juice)

% of DV (Daily Value)

Vitamin A – 16%                  Vitamin C – 348%

Calcium – 16%                        Iron – 2%

Vitamin B6 – 12%                 Vitamin E – 2%

Food Folate – 29%                Copper – 9%

Magnesium – 10%                 Manganese -5%

Niacin – 6%                              Pantothenic Acid – 10%

Phosphorus – 6%                   Potassium – 20%

Riboflavin – 9%                      Selenium – 3%

Thiamin – 23%                        Zinc – 2%

Tropicana Orange Juice (250 ml) (from www.tropicana.com)

% of DV (Daily Value)

Vitamin A – 0%                    Vitamin C – 120%

Calcium – 2%                         Iron – 0%

Thiamin – 10%                      Riboflavin – 4%

Niacin – 4%                            Vitamin B6 – 6%

Folate – 15%                           Magnesium – 6%

You can see there are 18 nutrients in oranges is compared to 8 in orange juice and the percentages are significantly higher in the oranges.  There really is no comparison between eating a whole orange and having just the juice.

Linda Miner

Registered Nutritional Counselor

RNC, CHN, RSNA, CMTA, BA

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*NOTE: This opinion expressed here is that of the author based on her research and personal experience. It is not intended to replace your own personal research or the opinion of your physician. You should always check with your physician and/or pharmacist before changing your diet, starting an exercise programs or taking any supplements. Please be aware that some foods and natural supplements may interact with prescription medication.