Oranges and vitamin c
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The Role of Oranges in Vitamin C Intake
Vitamin C Bioavailability from Orange Juice
Orange juice is a significant source of vitamin C, and its consumption has been shown to effectively increase plasma vitamin C levels. Studies have demonstrated that drinking 500 mL of commercial fresh-squeezed orange juice daily, which provides approximately 250 mg of ascorbic acid, significantly raises plasma vitamin C concentrations in both men and women over a 14-day period1 6. The maximum increase in plasma vitamin C typically occurs around three hours post-consumption and remains elevated with continued intake1 6.
Antioxidant Effects and Biomarkers
Regular consumption of orange juice not only boosts vitamin C levels but also enhances antioxidant status. This is evidenced by a reduction in biomarkers of oxidative stress, such as 8-epi-prostaglandin F2α (8-epi-PGF2α), which decreases significantly after 14 days of orange juice intake1 6. Additionally, orange juice consumption has been shown to lower plasma levels of inflammatory markers like C-reactive protein (CRP) and prostaglandin E2 (PGE2), suggesting potential benefits in reducing the risk of chronic diseases6.
Comparison with Vitamin C Supplements
Interestingly, the antioxidant effects of orange juice are comparable to those of vitamin C supplements. A study comparing the intake of orange juice with vitamin C supplements found that both interventions similarly reduced plasma lipid peroxidation, a marker of oxidative stress4. This indicates that the vitamin C in orange juice is as effective as supplemental vitamin C in enhancing antioxidant defenses.
Impact of Processing Methods on Vitamin C Content
The method of processing oranges into juice can affect the vitamin C content. Freshly squeezed, flash-pasteurized, and pasteurized juices generally retain vitamin C levels, although the bioaccessibility of other nutrients like carotenoids and flavonoids may vary2 5. High-pressure processing (HPP) has been shown to maintain or even enhance the stability of vitamin C and other bioactive compounds during storage, making it a viable alternative to traditional heat preservation methods7 8.
Seasonal Variations in Vitamin C Content
The vitamin C content in oranges can vary seasonally. Research has shown that oranges harvested in December tend to have higher juice content and lower vitamin C cost compared to those harvested in other months3. This seasonal variation highlights the importance of considering the time of year when evaluating the nutritional value of oranges.
Conclusion
Oranges and orange juice are excellent sources of vitamin C, providing significant health benefits through increased plasma vitamin C levels and enhanced antioxidant status. The method of processing and the season of harvest can influence the vitamin C content, but overall, both fresh and processed orange juices are effective in delivering this essential nutrient. Regular consumption of orange juice can be as beneficial as taking vitamin C supplements, making it a convenient and natural way to boost antioxidant defenses and potentially reduce the risk of chronic diseases.
Sources and full results
Most relevant research papers on this topic
Effect of orange juice intake on vitamin C concentrations and biomarkers of antioxidant status in humans.
Drinking 500 mL of orange juice daily increases plasma vitamin C concentrations and reduces 8-epi-PGF(2 alpha) levels in humans, with more pronounced effects in smokers.
Non-RCT
Highly CitedIn vitro bioaccessibility of carotenoids, flavonoids, and vitamin C from differently processed oranges and orange juices [Citrus sinensis (L.) Osbeck].
Orange segments retain -carotene levels, but flavonoid levels decrease during juice extraction, affecting the bioaccessibility of carotenoids.
Highly CitedOrange Juice Ingestion and Supplemental Vitamin C Are Equally Effective at Reducing Plasma Lipid Peroxidation in Healthy Adult Women
Regular consumption of 8 fl. oz. orange juice or supplemental vitamin C (70 mg/day) effectively reduced plasma lipid peroxidation in healthy adult women.
RCTCorrection to in vitro bioaccessibility of carotenoids, flavonoids, and vitamin C from differently processed oranges and orange juices [Citrus sinensis (L.) Osbeck].
Orange segments retain -carotene levels, while juice extraction reduces flavonoid levels, affecting the bioaccessibility of carotenoids.
Highly CitedHigh-pressurized orange juice consumption affects plasma vitamin C, antioxidative status and inflammatory markers in healthy humans.
Drinking high-pressurized orange juice increases plasma vitamin C, decreases 8-epiPGF(2alpha) and PGE(2) levels, potentially reducing the risk of chronic diseases.
Non-RCTHighly CitedVitamin C, provitamin A carotenoids, and other carotenoids in high-pressurized orange juice during refrigerated storage.
High-pressure treatment of orange juice can decrease ascorbic acid and total vitamin C, but increase carotenoids and provitamin A carotenoids, with small losses observed after 10-day refrigerated storage.
Highly CitedEffect of high-pressure processing applied as pretreatment on carotenoids, flavonoids and vitamin C in juice of the sweet oranges 'Navel' and the red-fleshed 'Cara Cara'.
High-pressure processing (HPP) before juicing can increase the concentration of carotenoids, flavonoids, vitamin C, and antioxidant activity in sweet orange juices, depending on the type of bioactive compounds, the orange fruit cultivar, and the HPP conditions.
Orange juice vs vitamin C: effect on hydrogen peroxide-induced DNA damage in mononuclear blood cells.
A single portion of blood orange juice provides early protection against oxidative DNA damage in mononuclear blood cells, but the protective effect is not solely due to vitamin C, suggesting other phytochemicals may be involved.
RCTHighly Cited