Everything You Need To Know About Fruit Juice

Delicious and refreshing, fruit juice provides energy, vitality and well-being, boosts the immune system, thus helping to protect the body against diseases, and generally supports the normal functioning of the body.

“Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet. And for good reason. Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure and blood sugar levels, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss. (1)

The consumption of 100 percent fruit juice contributes towards the recommended daily servings of fruit. Fruit juice also helps you stay properly hydrated and thus, it will help you maintain your performance.

Fruit Juice Types

Fruit juice is the liquid extracted from fruit by mechanically squeezing or macerating fruit.

Fruit juice can be freshly squeezed (usually homemade) or packaged (commercially available).

The vast majority of packaged fruit juices are made from fruit concentrate, by mixing fruit juice concentrate with water (a process called reconstitution).

According to their expiration date, packaged fruit juices can have a long or short shelf life depending upon which pasteurization process has been applied:

• Long-life juices

  (can keep unopened for between 6-9 months)

• Short-life / chilled juices (can keep unopened for between 2-6 weeks)

Un-pasteurised / freshly squeezed juices should be consumed immediately.

Based upon their fruit juice content, fruit juices can be:

• 100 percent fruit juice

Freshly squeezed or obtained from concentrated fruit juice by the restoration of the proportion of water extracted from the juice when it was concentrated. It cannot contain any additives and preservatives, but it can contain more than one fruit juice in different proportions.

• Concentrated fruit juice

The product obtained from fruit juice by the physical removal of a specific proportion of the water content. If the product is for direct consumption, the reduction in volume cannot be less than 50%.

• Fruit nectar

The product obtained from fruit juice by the physical removal of a specific proportion of the water content. Fruit nectars contain added sugar or other sweetening agents, while the fruit composition may vary.

• Fruit flavored drinks (juice flavored drinks, fruit juice cocktails and fruit juice blends may only be 5 to 15 percent fruit juice) (2)

The percent of juice in a beverage may be  found on the package label, such as “contains 25% juice” or “100% fruit juice”. Sweetened juice products with minimal juice content, such as  juice drinks, are considered sugar-sweetened beverages rather than fruit juice. (3)

Fruit Juice Nutritional Value

Interpreting the nutrition facts information for fruit juice starts with understanding a serving size is eight ounces or one cup. When fruit juice is 100 percent pure juice, it counts as one fruit serving.

Freshly squeezed, 100 percent juice is packed with vitamins, minerals, anti-oxidants and many phyto-nutrients (plant derived micronutrients). These compounds, firstly, protect the human body from oxidant stress, diseases, and cancers, and secondly, help the body develop its capacity to fight against these ailments by boosting our immunity level.  (4)

Fruit juices contain a lot of water, very little protein and almost no fat.

Fruit juices do not contain dietary fiber, since it was removed when the fruit was processed into juice. Be sure to eat a variety of fruits based on your daily food plan to consume beneficial dietary fiber.

One serving of 100 percent orange juice supplies 100% of the vitamin C that your body needs. When buying packaged orange juice, read the label carefully, as a product may contain 100 percent of your daily vitamin C, but that does not mean the product is 100 percent fruit juice. Vitamin C can be added to a juice drink but again, this does not make it 100 percent fruit juice.

Juice manufacturers are also adding other beneficial nutrients like calcium and potassium to fruit juices. Read the nutrition facts label for this information.

Whether 100 percent juice or not, fruit juice is still high in sugar. Even with no sugar added, fruit juice contains about the same amount of sugar as the same amount of soft drink because fruits are naturally high in sugar. If it’s 100 percent juice the sugar is from the fructose that’s naturally present in fruit; if it’s 10% or 20% juice, most of the sugar is in the form of high-fructose corn syrup. (5)

Watch for added sodium in some fruit juice drinks, this will be listed in the nutrition facts. A low-source of sodium food contains only 140 milligrams or less per one serving. (6)

When deciding on which fruit juice to consume, keep in mind that the nutritional values of fruit juices vary depending on the type of fruit used, the quality of the plantation it was cultivated in, the freshness of the ingredients and the degree of processing they have been exposed to – as processing can affect fruit juice nutrient content.

Fruit Juice Nutritional Benefits

Fruit juices:

• are an easy and enjoyable mean of consuming more fruit in general, and also facilitate the consumption of some fruits that are difficult to eat in their original state (e.g. pomegranate)

• contain most of the fresh fruit’s nutrients in high amounts

• contain a lot of water, thus helping you to stay properly hydrated

• provide a burst of energy

• are easily digested, don’t place a burden on the digestive system

• reinforces the alkaline reserve of the body, and its antioxidant systems and detoxification mechanisms

• contribute to a better functioning of the body

Ideally, you should strive to drink enough water and eat your daily servings of fruit, and not replace these healthy habits with fruit juice consumption. Fruit juices should only complement your fruit intake, not replace it entirely.

Which  Is Better?

Whole fruit or fruit juice?

Whole fruit or fruit juice?

Both are beneficial. However, when changing a fruit’s state from solid to liquid by processing it, you don’t assimilate more nutrients nor have greater benefits. So, if you have to choose between fresh fruit and the juice extracted from it, choose the fruit!

Commercial fruit juice or soda?

If your primary concern is the caloric intake, opt for a diet soda. If your priorities are the quality and quantity of the nutrients and the avoidance of preservatives, food colorants and other added ingredients, opt for 100 percent fruit juice.

Fruit nectar or fruit flavored drinks?

If you hesitate between fruit nectar and fruit flavored drinks, read their nutritional label and choose the product that best suits your needs.

Homemade Fruit Juice

The nutritional values of homemade fruit juices vary depending on the type of fruit used, the quality of the plantation it was cultivated in, the freshness of the ingredients and the degree of processing they have been exposed to – as processing can affect fruit juice nutrient content.

Homemade fruit juice should always be consumed within as soon as possible after making it, since after 15 minutes light and air will destroy much of the nutrients. If you can’t drink the juice straight away, transfer to a dark airtight container until you’re ready.

However, when you drink your juice, you should drink slowly, with a straw, firstly because this way you can better control the quantity you drink each time you sip,  and secondly, because the digestion of sugar starts when they come in contact with the enzymes in saliva.

Juices should always be at room temperature if possible, because it is easier on our digestive system.

How To Make Fruit Juice at Home

How To Choose The Best Fruits For Juicing

Look for good quality fresh fruits and shop according to what’s in season. Late summer and early fall is the perfect time for several kinds of fruit, but you should always check to see what’s in season – it will taste better.

Some fruits are OK to buy when they are not quite ripe they will continue to ripen after harvesting (like bananas, apples, pears, peaches, apricots, plums, mango, kiwi), but others will NOT continue to ripen after picking (citrus fruits, berries, grapes, watermelon, pomegranate).

Every kind of fruit has specific things you should look for, but here are a few examples:

Oranges: Choose fruits that heaviest for their size and have firm, smooth skins. Don’t worry about color.

Apples: Choose fruits that are deeply colored, firm, naturally shiny, and heavy for their size.

Grapefruits: Choose fruits that have smooth, thin skins and are heaviest for their size. They should feel firm but slightly springy to the touch. Don’t worry about color.

Pears: Pears are usually picked before they are fully ripe, but choose fruits that are free of bruises and look for any that are getting soft just below the stem.

Strawberries: Choose berries that are fragrant, uniformly red (not yellow or green), and shiny with fresh green tops. Also check the bottom of the basket to make sure there aren’t any crushed or spoiled berries. (8)

For all types of fruit, you should look for signs of freshness and avoid fruits that are bruised or split.

As a general rule, it’s better to buy local. Places that sell produce grown nearby usually get the ripest bunch of the harvest.

Choose organic produce whenever possible. The absence of pesticides and other toxic chemicals is only one of many benefits of organic fruits. The most important reason to consume organic fruits is the superior nutrition of organic fruits in comparison to conventionally grown produce.

How To Wash Fruits Prior To Juicing

Prior to juicing them, fruits should be cleaned with a soft brush, washed exclusively with running water, dried well with a piece of cloth or paper, and stems and any blemished or bruised parts should be discarded.

How To Use A Juicer And A Blender

• Peel the skin of thick skin fruits (e.g. oranges, watermelon) and of non-organic fruits, without removing the white part under the skin.

• Larger fruits should be chopped into smaller pieces or slices. Seeds from peaches, black cherries, apricots and apples should also be removed since they contain a compound called amygdalin. Your body metabolizes amygdalin as hydrogen cyanide, which can make you very sick and even kill you (in large doses).

• The fruits that contain a lot of water should be placed at the bottom of the juicer. The ones that contain less water should be mashed first with a blender and then mixed with water or other fruit juices.

Should I Use a Juicer, a Squeezer Or a Blender?

To get the most benefit from your fruit juices it’s important to use the right equipment.

Centrifugal Juicers

Traditionally, this is the most common type of juicer. These typically utilize a fast-spinning metal blade that spins against a mesh filter, separating juice from flesh via centrifugal force. The juice and pulp are then separated into different containers. The problem with centrifugal juicers is that the fast-spinning metal blade generates heat, which destroys some of the enzymes in the fruits and vegetables you’re juicing. The heat also oxidizes those nutrients, rendering less nutritious juice than a cold-press juicer.

Cold Press Juicers (Masticating Juicers)

These newer juicers extract juice by first crushing and then pressing the fruit for the highest juice yield. Because they don’t produce as much heat, cold pressed juicers yield better tasting and more nutritious juice than their centrifugal counterparts.

Manual Fruit Squeezers

Simple to use and very easy to clean, manual juicers obviously take a little longer to use than an electric citrus juicer, but they can also be a more affordable way to juice citrus fruits at home. Plus, you can get just the right amount of juice when you’re juicing manually. Commercial citrus juicers which work manually actually won’t be that much slower than your average electric reamer juicer.

Blenders

Blenders do not separate the juice from the fibre. When fruits are put into a blender the output contains everything that went into the blender, i.e. the fruit fibres including skin, seeds, pith, flesh etc.

A blender works by using rapidly rotating blades to cut and break down the fibre (which makes the fruit easier to digest) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes.

You can use the blender for creating juice smoothie type drinks. For this you would typically make some juice in your juicer, put the juice in your blender and then add the extra ingredients that the juicer could not handle.

Should I Strain The Juice?

It’s a matter of personal preference, but you should consider that the more pulp you have in the juice, the more your body has to work to digest it. If you just juice and strain off the pulp, the juice will cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems and more!

Fruit Juice Health Benefits

Orange Juice Health Benefits

Orange juice

Orange juice:

• helps fight cancers of the mouth, skin, lung, breast, stomach and colon
• lowers the risk of coronary heart disease and stroke
• reduces the severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis
• keeps blood sugar levels under control
• helps regulate blood pressure
• prevents kidney stones
• prevents gastric ulcers
• ower your risk of developing rheumatoid arthritis

Apple Juice Health Benefits

Apple juice

Apple juice:

• lowers the risk of atherosclerosis, asthma, colon cancer, breast cancer and especially lung cancer
• prevents macular degeneration of the eye and neurodegenerative problems, including Alzheimer’s disease
• helps regulate blood pressure and blood sugar
• helps with arthritis, kidney disorders and liver problems
• supports heart health
• helps with constipation and indigestion

Pear Juice Health Benefits

Pear juice

Pear juice:

• lowers the risk of type 2 diabetes and heart disease
• has antioxidant and anti-inflammatory properties
• reduces cancer risk

Pomegranate Juice Health Benefits

Pomegranate juice

Pomegranate juice:

• reduces DNA damage due to oxidative stress
• has anti aging and cardioprotective properties
• supports skin health
• decreases LDL (bad) cholesterol levels
• improves blood circulation

Grapefruit Juice Health Benefits

Grapefruit juice

Grapefruit juice:

• helps fight cancers of the mouth, skin, lung, breast, stomach and colon
• supports the immune system
• reduces cold symptoms or severity of cold symptoms
• reduces the severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis
• promotes cardiovascular health
• reduces a man’s risk of developing prostate cancer
• lowers cholesterol

Tangerine Juice Health Benefits

Tangerines

Tangerine juice:

• helps lower cholesterol
• boosts the immunes system
• has antibacterial, antioxidant and anti-inflammatory properties
• helps to absorb iron from food very easily
• improves digestion and promotes regular bowel movements

Cranberry Juice Health Benefits

Cranberry juice

Cranberry juice:

• helps prevent breast, colon, lung, and prostate cancer
• prevents urinary tract infections
• reduces the risk of chronic, unwanted inflammation in the stomach, large intestine (colon) and cardiovascular system (atherosclerosis)
•  lowers the risk of periodontal disease
• reduces LDL cholesterol and total cholesterol, while simultaneously helping to increase our level of HDL-cholesterol.
• lowers the frequency of cold and flu symptoms

Blueberry Juice Health Benefits

Blueberries

Blueberry juice:

• improves memory when drinking between 2 and 2-1/2 cups per day
• regulates blood sugar in persons already diagnosed with type 2 diabetes
• reduces damage to muscles following overly taxing exercise
• protects all body systems from oxidative stress
• reduces high blood pressure
• has anti cancer benefits

Cherry Juice Health Benefits

Cherry juice

Cherry juice:

• helps with weight loss
• reduces belly fat
• reduces muscle inflammation and soreness after a hard workout
• reduces risk factors for high cholesterol, blood pressure and diabetes
• reduces gout flares in gout sufferers
• reduces inflammation (after drinking tart cherry juice twice daily for three weeks)
• promotes better sleep (drink 30ml of cherry juice 30 minutes after waking and 30 minutes before the evening meal)

Plum & Prune Juice Health Benefits

Plum juice

Plum juice and prune juice:

• increase absorption of iron into the body (due to its high vitamin C content)
• help lower blood cholesterol levels
• help normalize blood sugar levels
• prevent and treat type 2 diabetes
• prevent overeating and weight gain
• prevent constipation

Papaya  Juice Health Benefits

Papaya juice

Papaya juice:

• prevents atherosclerosis, diabetic heart disease, heart attacks and strokes
• provides protection against colon cancer
• reduces the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis
• lowers high cholesterol levels
• promotes a healthy immune system
• lowers the risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults
• reduces a man’s risk of developing prostate cancer
• helps treat sports injuries, burns, and allergies

Strawberry Juice Health Benefits

Strawberry juice

Strawberry juice:

• lowers the risk of breast, cervical, colon, and esophageal cancer
• helps regulate blood sugar and decreases the risk of type 2 diabetes (at least 2-3 strawberry servings per week)
• reduces inflammation in the digestive tract of individuals diagnosed with inflammatory bowel diseases like ulcerative colitis or Crohn’s disease
• helps improve memory, concentration and the brain’s ability to process information
• improves the digestion of starchy and protein foods
• reduces constipation and detoxifies the body by cleansing the colon and enhancing diuresis

Peach Juice Health Benefits

Peach juice

Peach juice:

• helps to prevent macular degeneration and cancer
• fights digestive problems like gastritis, indigestion, constipation, meteorism, flatulence, nausea
• lowers the risk of kidney and liver diseases
•  prevents cordiovascular diseases
• helps with weight loss
• boosts the immune system

Blackberry Juice Health Benefits

Blackberries

Blackberry juice:

• prevents heart disease
• alleviates symptoms of diabetes
• prevents certain types of cancer
• aids in the production of collagen
• reduces intestinal inflammation, alleviates hemorrhoids and soothes the effects of diarrhea

Raspberry Juice Health Benefits

Raspberry juice

Raspberry juice:

• prevents and helps treat cancer by lowering oxidative stress, reducing inflammation, and altering the development or reproduction of cancer cells
• promotes weight loss by improving fat cells metabolism
• improves insulin balance, blood sugar balance, and blood fat balance in obese persons with type 2 diabetes

Apricot Juice Health Benefits

Apricot juice

Apricot juice:

• protects against free radical damage (due to its high content of antioxidants)
• protects eyesight from aging-related damage
• protects against inflammation
• supports digestive health
• controls blood cholesterol levels

Cantaloupe  Juice Health Benefits

Cantaloupe

Cantaloupe juice:

• reduces the risk of developing colon, prostrate, lung, breast, colorectal, and endometrial cancers.  promotes weight loss by reducing appetite
• reduces inflammation in conditions like arthritis, osteoarthritis, and rheumatism
• lowers blood sugar levels and regulates insulin production
• helps maintain good skin health (prevents and treats acne, treats skin blemishes)
• detoxifies the body and purifies the blood

Grape Juice Health Benefits

Grape juice

Grape juice:

• promotes better blood sugar balance, better insulin regulation, and increased insulin sensitivity
• reduces LDL cholesterol levels
• supports healthy aging and longevity
• reduces the risk of breast, prostate, and colon cancer
• has antioxidant and anti-inflammatory properties

Lemon / Lime Juice Health Benefits

Lime juice

Lemon juice and lime juice:

• have antioxidant and anti-cancer properties
• boost the immune system (fight colds, flus, and recurrent ear infections)
• protect against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints
• prevent the development and progression of atherosclerosis and diabetic heart disease

Watermelon Juice Health Benefits

Watermelon juice

Watermelon juice:

• has anti-inflammatory and antioxidant properties
• helps to control blood pressure
• helps to lower cholesterol
• promotes weight loss
• relieves edema (water retention)

Mango Juice Health Benefits

Mango juice

Mango juice:

• decreases the risk of obesity, diabetes and heart disease
• promotes a healthy complexion and hair
• increases energy
• reduces the risk of colon, breast, leukemia and prostate cancers
• prevents constipation
• promotes good eye sight, fights dry eyes and also prevent night blindness

Pineapple Juice Health Benefits

Pineapple juice

Pineapple juice:

• lowers the risk of age-related macular degeneration (ARMD)
• regulates pancreas secretion to aid in digestion process
• encourages the healing of wounds
• alleviates the signs and symptoms of arthritis
• helps to reduce blood pressure

Kiwifruit Juice Health Benefits

Kiwifruit juice

Kiwifruit Juice:

• prevents respiratory-related health problems including wheezing, shortness of breath, or night coughing
• reduces the severity of conditions like osteoarthritis, rheumatoid arthritis, and asthm
• prevents conditions such as colon cancer, atherosclerosis, and diabetic heart disease

Banana Juice Health Benefits

Banana juice

Banana juice:

• lowers and prevents high blood pressure
• protects against atherosclerosis
• helps maintain the balance of “friendly” bacteria (for example, Bifidobacteria) in our lower intestine
• helps with gastrointestinal problems
• prevents muscle cramps in athletes

Fruit Juice Beauty Benefits

The combinations of fruit and vegetables listed below offer a variety of beauty benefits.

Eliminate water retention

Pineapple juice, apple juice and watermelon juice

Kiwifruit juice, berry juice, watermelon juice and cherry juice

These fruit juices dispel excess salts, cleans and nourishes the bladder and the kidneys.

Detoxification

Carrot juice, apple juice and ginger

Pineapple juice, lemon juice, blood orange juice and grape juice. Each of them can be combined with aloe vera juice.

Helps boost and cleanse your system.

Weight Loss

Pineapple juice, grapefruit juice and lime juice

In addition, fruit and vegetable smoothies are one of your best allies in fighting extra pounds. If you want to lose weight the healthy way and keep it off, try some of these healthy weight loss smoothies recipes.

Belly Fat

Pineapple juice, grapefruit juice, apple juice and green tea

Cherry juice and pineapple juice

Cellulite

Kiwifruit juice, blood orange juice, pineapple juice, strawberry juice

Besides juicing, you could also try some homemade natural cellulite treatments.

Acne

Cucumber juice, pineapple juice, carrot juice and tomato juice

You can also fight acne by using fruit and other natural ingredients to make face masks especially created for acne and acne scars.

Anti aging

Pineapple juice, carrot juice, orange juice and pomegranate juice

Wrinkles

Avocado, berries juice, lime juice and mango juice

Avocado has a lot of other benefits for skin. Choose from a variety of avocado face mask recipes and see for yourself the amazing effects of applying avocado on face! Read more here:

Fruit Juice – How Much?

Most specialist recommend the consumption of at 1.5-2.5 cups of fruit per day. The consumption of 100 percent fruit juice contributes towards the recommended daily servings of fruit. As a general rule, ½ cup (125ml) of fruit juice is equivalent to 1 serving of fruit.

On days when you drink more than 3 servings of fruit juice you should try to compensate by increasing the amount of physical activity.

Fruit Juice Serving Tips

To make sure that you cover all your nutritional needs:

• every other day you should drink a different type of fruit juice, change the fruit combination or add vegetables to your fruit juice

• eat at least 2 pieces of fresh fruit per day

To reduce sugar and calories:

• Use no more than 150g of fruit (e.g. 1 medium fruit or 2 small ones) for your fruit juice. Serve in a smaller glass (so you won’t feel deprived looking at a half-empty glass!) or add water to fill a regular glass.

• Mix your fruit juice with vegetables juice or tea. Add ice cubs and, if you like the taste and texture, you can also add lemon or orange zest (but only if you buy organic!).

• Improve the taste with vanilla powder or ground cinnamon.

• Avoid adding sugar, honey or other sweeteners.

Fruit Juice Disadvantages / Things to Consider

By comparison to the fresh fruits they are made from, fruit juices:

• contain very little or no dietary fibre

• are more sensitive to oxidation (especially freshly squeezed juices)

• have a higher glycemic index, their sugars are absorbed faster

• can lead to overconsumption because they can be easily consumed in large quantities

• are not as filling and satisfying and don’t create the feeling of satiety

Exceptions are the fruit juices that have been fortified with additional nutrients (e.g. vitamins, omega 3 fatty acids) or / and contain whole pieces of fruit.

Although fruit juices offer many of the dietary benefits of fresh fruit, long-term excessive consumption of fruit juice can have unwanted consequences on your health.

Children, people who are overweight or obese, and people with metabolic problems should be particularly cautious about the type of fruit juice and the quantity they consume. People who take medication or suffer from chronic diseases (e.g. type 1  diabetes, chronic kidney disease) should consult their doctor.

Fruit Juice = Liquid Calories

Due to their liquid state, fruit juices don’t provide the same feeling of satiety like solid food does, which can lead to increased calorie consumption during the first few hours after their consumption.

In addition, a significant portion of the total calories in fruit juices come from sugars like fructose, which are easily turned into fat if they are not used for producing energy. Excess fructose consumption may cause leptin resistance, throwing body fat regulation out of whack and contributing to obesity.

People with a sedentary lifestyle who consume excessive amounts of sugar through all their dietary sources are at higher risk of obesity and disorders of glucose metabolism.

Fruit Juice Can Erode Tooth Enamel

Most fruit juices contain a lot of sugar and citrus fruit juice contain acids, both of which can erode tooth enamel and cause tooth damage. Bacteria in your mouth thrive on sugar, and they make acids that can eat away at enamel. The problem gets worse if you don’t clean your teeth regularly.

When you drink an acidic fruit juice, have it at mealtimes to make it easier on your enamel. Drink your fruit juice with a straw so it bypasses the teeth. Don’t swish it around in your mouth. Rinse your mouth with water right after you finish your meal and juice, but wait at least one hour before you brush your teeth.

You can also switch to products like low-acid orange juice.

Fruit Juice Can Cause Diarrhea

Too much fruit juice can cause diarrhea, especially in infants and children. The reason why is because many juices contain sorbitol, a form of sugar that is very difficult to digest. Excess sorbitol levels cause the body to try to dilute the sugar by pulling water from the bloodstream into the intestine, which causes loose stools. That’s how prune juice, which is high in sorbitol, helps prevent constipation. Apple, pear, peach, apricot and cherry juice are also fairly high in sorbitol.

Fruit Juice Drug Interactions

Unless contrarily advised by your health care practitioner, don’t take any drugs with fruit juice. Most fruit juices, and especially grapefruit, orange, apple, and cranberry juice, block drugs commonly used to treat infections, allergy, transplant rejection, cancer, and high blood pressure.

More than 85 medications are known to interact with grapefruit juice, and approximately one-half of these interactions have the potential to cause serious adverse events. (7)

However, most iron supplements can be taken with a fruit juice that has a high vitamin C content, like orange juice. You can get the most benefit from iron pills if you take them with vitamin C or drink orange juice.

Resources:

(1) http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/

(2) www.beveragecouncilofireland.ie/downloads/FruitJuicedefinition.doc

(3) http://www.health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf

(4) http://www.nutrition-and-you.com/fruit-nutrition.html

(5) www.hookedonjuice.com

(6) http://msue.anr.msu.edu/news/is_your_fruit_juice_really_100_percent_fruit_juice

(7) http://www.pharmacist.com/juice-interactions-what-patients-need-know

(8) http://www.thekitchn.com/how-to-select-the-best-produce-108151

(9) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7

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