Immunity stays top of mind during cold and flu season and the chillier months, but it should be a year-round priority. The good news is that you can multi-task! Building some simple, consistent nutrition habits can help support your immune system 365 days a year.
Of course, no single food or beverage can prevent illness. However, choosing nutrient-dense options like 100% orange juice can help meet key nutrient needs. In one 8-ounce serving, it delivers nearly a full day’s worth of vitamin C – and is a good source of potassium, folate and thiamin to support steady energy and healthy immune function.
Whether you’re trying to keep yourself and your family healthy, working with patients or both, find more information below – plus three tips for supporting immunity and overall health with 100% orange juice.
What’s included in this blog:
The Orange Juice-Immunity Connection
The immune system is complex, and it works around the clock to keep you healthy. A smart, simple choice you can make to help support immunity is drinking and cooking with 100% orange juice. It’s good for you, delivering a beneficial combination of vitamins and minerals.
Hear from a Registered Dietitian
Colleen Sloan, PA-C, RDN, LDN, is a physician assistant and registered dietitian who supports pediatric patients and their families.
“I consider 100% orange juice a nutrition staple. It’s an easy, convenient way for individuals and families to get immune-supportive vitamins and minerals year-round, especially when they need extra support during flu season,” says Sloan.
“Vitamin C is probably the first nutrient people think of when it comes to immunity, and for good reason. It works to strengthen our immune system by promoting the production of immune cells, as well as protecting them and supporting their function,” she adds.
“But we also can’t forget about potassium, folate, thiamin and plant compounds like hesperidin. They all play an important role in supporting immune health.”
Meet Hesperidin
While many of the vitamins and minerals in orange juice are familiar to those who spend time with nutrition labels, hesperidin may be new for some.
- Hesperidin is a plant compound shown to support immune health through its antioxidant-like activity and its role in reducing inflammation.
- It’s found naturally – and – in citrus.
- The way oranges are pressed during commercial juicing helps release higher levels of hesperidin and other beneficial phytonutrients from the peel.
Consuming 100% orange juice is an ideal way to get hesperidin’s benefits.
Tip 1: Get your recommended servings of fruit
Anyone who feels like they’re not getting enough fruit in their diet is probably right – and they’re not alone. In recent years, data has shown that about 80% of Americans have consumed less than the recommended amount of fruit.
Florida Orange Juice can help solve this challenge! 8 ounces of 100% orange juice, which counts as one serving of fruit, is easy to incorporate into a daily routine. Research suggests that 100% fruit juice complements, rather than replaces, whole fruit intake.
The Dietitian’s Perspective
“100% orange juice is a convenient way to add a serving of fruit to the day – and that can save time when you’ve already got a lot on your to-do list,” says Sloan.
“It pairs well with meals, too. I always recommend having it alongside lean protein, fiber-rich foods and healthy fats so it feels more balanced.”
Tip 2: Stay hydrated, naturally
Did you know that 100% orange juice is nearly 90% water? It is – and it has naturally occurring electrolytes like , making it a simple way to support daily hydration.
The Dietitian’s Perspective
“Hydration matters all of the time, but rehydration becomes especially important when you’re recovering from a workout or trying to bounce back from being sick. 100% orange juice helps because it has natural carbohydrates and B vitamins for energy, plus electrolytes that support fluid balance.
Research shows that it can be just as effective as water and sports drinks for supporting rehydration,” says Sloan.
Refresh and Replenish
100% orange juice can offer a natural alternative to store-bought sports drinks in this easy, three-ingredient recipe. Its naturally sweet taste comes directly from the orange itself, with no added sugar or artificial sweeteners.
Tip 3: Sneak in extra nutrients throughout the day
Drinking 8 ounces of 100% orange juice each day is a great start – but if that’s the only way you’re enjoying Florida OJ, you’re missing out!
As an ingredient, it’s incredibly versatile, complementing many different flavors in a wide variety of dishes that take you from breakfast all the way to dessert.
If you like to get creative in the kitchen, you may be surprised and delighted by just how many recipes use 100% orange juice. (See below!)
The Dietitian’s Perspective
“100% orange juice is a breakfast classic and longtime favorite beverage for many, but it shines at any time of day, and far beyond the glass. It’s a true kitchen staple because it adds both flavor and nutrition to everyday recipes,” says Sloan.
“If you have picky eaters in your household, recipes with 100% orange juice offer an opportunity to sneak in extra vitamins and minerals in tasty new ways.”
Florida Orange Juice Recipes
If you’re ready to open the fridge and put your Florida Orange Juice to work, we’ve got a selection of immunity-minded recipes to get you started. They’re perfect for when you’re feeling under the weather or just being proactive about getting more nutrients.
And, if you want to browse even more 100% orange juice recipes, check out our full library stocked with everything from smoothies and snacks to salads and entrees.
Florida Orange Juice Superfruit Breakfast Smoothie
Love mixing it up in the morning? This breakfast smoothie recipe blends 100% orange juice and your choice of superfruits – blackberries and acai juice, blueberries and lychee juice, or dark sweet cherries and pomegranate juice.
Homemade Orange Juice Gummies
Natural gummies made with 100% orange juice offer a simple, tasty way to increase the whole family’s intake of nutrients like vitamin C, potassium, and folate. (Like store-bought, chewable vitamins, but with no added sugar and just two ingredients.)
Florida Orange Juice Pumpkin Soup
This rich, creamy soup is so comforting, featuring the coziness of pumpkin, the bright flavor of 100% orange juice and layer upon velvety layer of warm spices. It’s basically emotional support soup – complete with mouthwatering taste and beneficial nutrients.
Florida Orange Juice Ginger Tea
This tangy tea combines the amino acids in green tea, bioactive compounds in fresh ginger and powerhouse nutrient package of 100% orange juice, which together may help support a healthier immune system and reduce stress. Serve warm and soothing or cold and refreshing!
