A glass of orange juice is a simple pleasure for many of us at breakfast time, but according to new research published in the journal Molecular Nutrition and Food Research, it might also be helping your heart.
In the study, participants drank 500 mL of 100 per cent pasteurised orange juice each day for 60 days – roughly two typical glasses.
Researchers collected blood samples before and after the 60-day period and isolated immune cells (called peripheral blood mononuclear cells, or PBMCs) to examine changes in gene activity.
The results were striking: 1,705 genes were differentially expressed after the two-month juice regime. Among them were genes involved in inflammation, blood pressure regulation and lipid metabolism.
In addition, genes and non-coding RNAs that help regulate cell signalling, metabolism, and immune processes were also altered.
The orange juice appeared to ‘re-tune’ many of the body’s internal processes. Genes linked to inflammation and high blood pressure, which tend to drive cardiovascular risk, became less active; while those related to healthier fat and lipid metabolism showed shifts – especially in participants with higher body weight.
Be sure to chose 100 per cent pure orange juice – or squeeze your own. Image: Canva
What it means for you
Heart health isn’t just about one number on a cholesterol test or a blood pressure reading. It’s a complex balance of how our blood vessels respond, how our metabolism runs, and how our immune and inflammatory systems behave over time. This study suggests that even a simple habit like drinking orange juice each day might gently influence many of those systems simultaneously.
The compounds thought to drive these benefits are naturally occurring flavonoids in orange juice – particularly a type called flavanones (like hesperidin). These plant-based antioxidants have been associated with anti-inflammatory and blood vessel–relaxing effects in past research.
Interestingly, the study found that the effects varied depending on body weight: people classified as overweight showed more pronounced changes in genes tied to fat metabolism and energy balance, while leaner participants saw stronger shifts in inflammation-related genes.
Before you reach for the juice
It’s worth noting that this was a small, short-term study, and it investigated molecular changes, not long-term outcomes like heart attacks, strokes, or chronic disease. So while the gene expression changes look promising, they don’t guarantee long-term protection.
Moreover, because orange juice lacks the fibre found in whole oranges, and contains natural sugars, it’s not a direct substitute for a piece of fruit. For people watching their blood sugar or managing diabetes, drinking juice each day might not be the best idea. Multiple reviews and meta-analyses of orange juice consumption have shown mixed results: some report modest blood-pressure or cholesterol benefits, while others find little change in certain markers.
Finally, while the flavonoids in orange juice are likely important, experts say more research is needed – especially in larger, more diverse populations – to confirm long-term heart benefits and to understand how juice intake interacts with other aspects of diet and lifestyle.
How to get the benefits
If you’d like to incorporate more OJ into your day, be sure to:
- Choose 100 per cent pure orange juice with no added sugar. Preferably, squeeze your own in the morning to ensure it’s fresh.
- Stick to about two standard glasses. Drinking more could add too many sugars and calories to your diet.
- Balance it out. Pair juice with fibre-rich foods (like fruit, wholegrain toast, or nuts) and protein to slow sugar absorption and support stable blood sugar.
- See it as a small part of overall heart-healthy habits. A solid diet, regular exercise, and good sleep will always count the most.
Again, if you have concerns about blood sugar, weight, or other conditions, check with your GP or healthcare provider before making it a daily habit.
Ashleigh Austen
Sign up for our newsletter
Want 15% off at ADORE BEAUTY? Sign-up to the latest news from Australian Women’s Weekly
Disclaimer: By joining, you agree to our Privacy Policy & Terms of Use
About your privacy
Are Media Pty Limited collects your personal information through this site to process registrations, send out newsletters, communicate offers, discounts, competitions, or surveys, and to provide you with targeted advertising based on your online activities. Our Privacy Policy contains information on how you can access or correct your personal information, which entities we may disclose your personal information to (including overseas recipients), how to opt out of targeted advertising, and how to lodge a complaint.
