Oranges are the prima donna, rich in vitamin C, which can increase endurance. But how much juice should be drunk every day?

OJ aka Orange Juice has been an American breakfast menu for a long time. Then this orange juice is promoted as a natural health drink that can provide the best intake of vitamin C. Therefore many people in the world include a healthy breakfast menu.

Fresh orange juice has become popular since the outbreak of the Coronavirus in the world. Not only fresh oranges are in demand, packaged orange juice to extract orange juice is hunted by many people in the world. Even the consumption of orange juice has increased sharply in the world. Although oranges aren't the only fruits rich in vitamin C.

One glass (240 ml) of fresh orange juice contains 110 calories, 25.5 g carbohydrates, 0.5 grams of fiber, 125.8 mg of vitamin C, 28 mg of calcium, 0.50 mg of iron and a number of other minerals. Whereas 1 medium-sized orange (131 g) contains 61.6 calories, 15.4 carbohydrates, 3.1 g fiber, 69.7 mg vitamin C and 0.13 mg iron.

As for the daily calorie needs, for men around 2,000 - 3,000 calories and 1,600 - 2,400 calories for women. So a glass of orange juice can meet 3.6% to 6.9% of daily calorie needs. But what needs to be observed is the sugar content in orange juice. Fructose in oranges is converted more quickly to fat.

Reporting from Mashed (30/3) nutritionists suggest limiting the consumption of a glass of orange juice a day. Besides that, you should consume freshly squeezed orange juice. Avoid consumption of bottled juices that are usually added to sugar. Try not to leave the freshly squeezed orange juice squeezed for too long in the refrigerator because the nutrients are reduced when left too long. Drink immediately freshly squeezed orange juice

Here's how to make fresh orange juice:

1. Prepare 1-2 oranges Navel or Pontianak oranges. The amount of orange adjusts to its size. Roughly can produce 1 cup (240 ml) orange juice.

2. Wash the orange under running water while rubbing gently to dissolve the dirt then wipe it dry.

3. Slice the transverse oranges and squeeze them with manual or electric orange juice, holding the juice.

4. Pour into a glass and enjoy immediately. Without additional sweeteners such as sugar or honey. Orange already contains fructose.