Several studies in recent years have associated drinking orange juice regularly with a reduction in inflammation and control of blood pressure.
Most of us think of orange juice as a simple breakfast habit, something we drink without much thought. However, scientists are discovering that this everyday drink can do much more for the body than just quench thirst.
A recent study showed that regular consumption of orange juice can influence the activity of thousands of genes inside our immune cells. Many of these genes help control blood pressure, reduce inflammation and manage how the body processes sugar, all of which play an important role in long-term cardiovascular health.
The study followed adults who drank 500 ml of orange juice pure pasteurized every day for two months. After 60 days, many genes associated with inflammation and high blood pressure showed lower activity.
Among them were NAMPT, IL6, IL1B and NLRP3, which are generally activated when the body is under stress. Another gene, known as SGK1, which affects the kidneys’ ability to retain sodium (salt), also showed lower activity.
These changes corroborate previous findings that daily consumption of orange juice can reduce blood pressure in young adults.
This is notable because it offers a possible explanation for why orange juice has been associated with a better cardiovascular health in several studies. The new study shows that the drink doesn’t just raise blood sugar. Instead, it appears to trigger small changes in the body’s regulatory systems that reduce inflammation and help blood vessels relax.
Natural compounds present in oranges, particularly hesperidin, a citrus flavonoid known for its antioxidant and anti-inflammatory effectsappear to influence processes related to high blood pressure, cholesterol balance and the way the body metabolizes sugar.
The answer also varies depending on body size. People with greater weight tended to present major changes in genes involved in fat metabolism, while leaner volunteers showed stronger effects on inflammation.
A systematic review of controlled clinical trials involving 639 participants from 15 studies concluded that regular consumption of orange juice reduced insulin resistance and blood cholesterol levels. Insulin resistance is a key feature of prediabetes, and high cholesterol is a proven risk factor for heart disease.
Another analysis, focusing on overweight and obese adults, found small reductions in systolic blood pressure and increases in HDL (high-density lipoprotein) cholesterol, often called good cholesterol, after several weeks of daily orange juice consumption. Although these changes are modest, even small improvements in blood pressure and cholesterol can make a significant difference when maintained over many years.
More clues come from studies that examine metabolites, the tiny molecules produced as the body processes food. A recent review found that orange juice influences pathways related to energy use, cell-to-cell communication and inflammation. You can also affect the gut microbiomewhich is increasingly recognized to play a role in heart health.
One study showed that drinking blood orange juice for a month increased the number of gut bacteria that produce short-chain fatty acids. These compounds help maintain healthy blood pressure and reduce inflammation. The volunteers also showed better blood sugar control and lower levels of inflammatory markers.
People with metabolic syndrome, a set of risk factors that includes high blood pressure, high blood sugar and excess body fat, may see specific benefits.
In one study, daily consumption of orange juice improved the function of the blood vessel liningknown as endothelial function, in 68 obese participants. Endothelial function describes the ability of blood vessels to relax and dilate, and better function is associated with a lower risk of heart attacks.
Not all studies report the same results. A broader analysis of blood fat concentrations found that while levels of low-density lipoprotein (LDL), often called bad cholesterol, generally decrease, other lipid measurements, such as triglycerides and HDL, may not change much. Even so, people who drink orange juice regularly can still benefit.
A study of 129 workers at an orange juice factory in Brazil reported lower blood concentrations of apolipoprotein B, or apo-B, a marker that reflects the number of cholesterol-carrying particles associated with the risk of heart attack.
In short, the evidence challenges the idea that drinking citrus juice is simply consuming sugar in a glass. Whole fruit remains the best option due to its fiber, but a moderate glass of pure orange juice per day appears to have effects that accumulate over time. These benefits include reducing inflammation, promoting healthier blood flow, and improving several blood markers related to long-term cardiovascular health. This reminds us that everyday foods can have a greater influence on the body than we imagine.
