What Daily Orange Juice Can Do for Your Heart and Longevity

A new small study has found that a tall glass of orange juice may offer benefits beyond just a vitamin C boost—it may also be good for your heart health and overall longevity.

What the Research Says

The study found that drinking 500 ml (approximately 17 ounces) of 100% no-sugar-added orange juice daily for 60 days resulted in notable shifts in gene expression. These shifts were associated with improved blood pressure control, reduced inflammation, and enhanced fat metabolism—all of which play a crucial role in heart health and longevity.

“Notably, the impact varied based on body weight,” said Jennifer Hillis, MS, RD, a registered dietitian and citrus nutrition research liaison at the University of South Florida, who was not involved in the study.

“Participants who were classified as overweight saw greater improvements in fat metabolism, while leaner participants showed stronger anti-inflammatory responses,” she said.

The study was relatively small, however, with only 20 participants between the ages of 21 and 36, all of whom had no history of chronic disease. This leaves out a large age group who are at a higher risk of heart disease, primarily those over 55, said Samantha M. Coogan, MS, RDN, director of the didactic program in nutrition and dietetics and senior lecturer at the University of Nevada, Las Vegas.

The small sample size makes it more challenging to generalize the results to a broader population. The trial also lasted only 60 days, which is relatively short.

Flavonoids May Protect Cells and Reduce Inflammation

Despite the small sample size, Hillis said there is still reason to believe that orange juice can benefit heart health and longevity.

“Orange juice naturally has flavonoids, such as naringenin and hesperidin, which are plant compounds that contribute to the beautiful colors of fruits and whose potential health benefits continue to be researched,” she said.

One of the most notable flavonoids in orange juice is hesperidin, a plant compound in citrus that is rarely found in other foods. Research shows hesperidin has antioxidant-like properties and can help protect the body’s cells against damage caused by free radicals, which can harm cells and contribute to inflammation over time.

Other Nutrients in Orange Juice Support Heart Function

Orange juice contains other important nutrients that may also contribute to its potential effects, including vitamin C, which acts as an antioxidant, Coogan said. It also contains potassium, which helps regulate heart rhythm, muscle function, and blood pressure, as well as folate, a vitamin that supports heart health.

“It would be worth investigating other foods or juices that have similar nutrient profiles to see if the same effects and results apply,” Coogan said. “Could it be the orange juice itself? Or is it merely the nutrients, or nutrient combination, that may have yielded positive results?”

Moderation Still Matters When Drinking Orange Juice

While 100% orange juice only contains natural sugar from fruit, it still has about twice the amount of sugar as a whole orange. An 8-ounce glass of 100% orange juice contains about 21 g of naturally occurring sugar.

As a result, overconsumption could still lead to health issues over time, like an increased risk of diabetes, Coogan said. Juice shouldn’t be your only form of fruit intake.

“You lose out on fiber in juice form, and if I had a choice between a whole orange and orange juice, I’d choose the whole orange for the added fiber benefits and lower sugar content,” she said.