Popular on Brazilian tables, orange juice is present at breakfast, lunch and dinner, but it has also stood out on research benches around the world, demonstrating its potential for cardiovascular health. One of the most recent works, published in the scientific journal Molecular Nutrition & Food Research, reveals effects on blood pressure control and anti-inflammatory action.
These results come from a study carried out at the Food Research Center of the University of São Paulo (FoRC-USP), by a group led by professors Franco Lajolo and Neuza Hassimotto, with the support of Fapesp (Fundação de Amparo à Pesquisa do Estado de São Paulo) and in partnership with North Carolina State University, in the United States.
“85 adults participated in the research, who consumed 500 ml of pasteurized orange juice daily for two months,” explains Hassimotto to the Einstein Agency. Examinations were carried out, at the beginning and after 30 and 60 days, to assess, among other things, cholesterol level, blood sugar, inflammatory markers, blood pressure and body fat percentage.
The researchers noted positive impacts on all the parameters mentioned. There is evidence that orange compounds improve endothelial function, that is, they contribute to vessel elasticity. To understand the mechanisms behind this action, the authors assessed gene expression using a sequencing technique called transcriptomic analysis.
“We observed the modulation of several genes involved in the regulation of blood pressure as well as in inflammatory and oxidative stress processes,” reports the USP professor.
Much more than vitamin C
Celebrated for its high levels of vitamin C, the fruit contains other protective components. “It contains minerals, such as potassium, as well as fiber and various bioactive compounds,” emphasizes nutritionist Carolina Ventura, from Einstein Israelita Hospital.
There’s everything from carotenoids, which are pigments with antioxidant action, to flavonoids. “In this class it is worth highlighting hesperidin, which is almost exclusive to citrus fruits and is mainly responsible for improving blood pressure,” observes Neuza Hassimotto. Narirutin is also part of this group and has been recognized for its antioxidant power. This means that it is able to neutralize free radicals, molecules that have unpaired electrons and need to stabilize, by reacting with certain cellular components. There is no shortage of evidence in the scientific literature that excess free radicals cause cellular damage.
Flavonoids also have an anti-inflammatory action. “When ingested through food, they help reduce cardiometabolic risk factors,” comments the USP professor. In nature, they function as plant defense compounds: they protect against ultraviolet rays, reduce damage caused by climatic variations and help species resist adverse situations, such as periods of drought and excessive precipitation.
X-ray of the fruit
Originally from the tropical zones of the Asian continent, the orange was imported to Brazil by the Portuguese and adapted to our region. Its name derives from the Indian word Narayan, which means scent from within.
Among the most common varieties are the pear orange, the Bahia orange, the seleta orange and the lime orange, each with its own flavor nuances, some more acidic, others sweeter, but all aromatic and vitamin-rich. “It’s one of the most accessible foods,” Ventura notes.
You can incorporate fruit into your daily life in several ways. “In the version in nature It can be enjoyed as a dessert”, recommends Einstein’s nutritionist. In this format, it is worth consuming marc, rich in fiber, nutrients that promote intestinal transit and help fight constipation.
Indeed, when preparing the juice, it is advisable not to filter it to preserve this fibrous content as much as possible. “It is also not necessary to sweeten the drink,” suggests Carolina Ventura. Educate your palate to sense the flavor, because fruits contain their own sugars, like glucose, sucrose, and fructose.
In fact, no one needs to fear fructose, although there are many myths. “In fruit, the quantity is low compared to soft drinks,” emphasizes Hassimotto. Additionally, in oranges and their juice, the concentration of vitamins, minerals and other bioactive compounds attenuates the speed of sugar absorption.
Despite all these advantages, exaggerations should be avoided. And it is worth remembering: the beneficial effects observed in research only appear in a healthy context, with space for physical activity, good sleep habits and a balanced diet as a whole.
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