Have you ever thought that frequent consumption of orange juice can affect your health adversely? Excessive consumption of the juice means too much of vitamin C in the body. Read the following article to know how much orange juice is considered as ‘excessive’ and what are its side effects.
Orange juice is acidic by nature, so it is necessary to rinse your mouth well with water, after drinking the juice. Drinking too much of the juice can result in vitamin C overdose. Moreover, unwanted intake of sugar, sweeteners, other additives and preservatives can lead to certain health problems. Here is a list of side effects that can be experienced after consumption of excessive vitamin C.
Side Effects of Too Much Orange Juice
Although oranges have low glycemic index, excessive consumption of orange juice can raise your blood sugar level significantly and can result in a serious condition called ‘hyperglycemia’. Those diagnosed with diabetes or prediabetes should consume the juice in moderation. Neglecting or ignoring the symptoms of high blood sugar levels can destroy the health of important organs like heart, kidneys, eyes, skin, teeth and gums. Hyperglycemia can also lead to damaged blood vessels, nerves, bones and joints.
Minor Side Effects
- Indigestion, diarrhea
- Mouth ulcers
- Upset stomach
- Nausea, vomiting, dizziness
- Reddened face, Skin rashes
- Increased stress level
- Abdominal cramps
- Foot cramps
- Strong smelling urine
- Headache, Fever
- Bloating, gases
Major Side Effects
More than 6000 mg of vitamin C per day may result in:
- Severe back pain
- Copper deficiency
- Jaundice infection
- Vitamin B12 depletion
- Dental cavities
- An increased need for oxygen, leading to additional pressure on heart.
- Vitamin C is responsible for more iron absorption, hence there is an increased risk of iron poisoning.
- Due to vitamin C, an increased absorption of calcium is possible but extra calcium can result in the formation of kidney stones.
It is difficult for your body to handle ‘too much vitamin C’ and so gastrointestinal stress can be generated, giving rise to various health complications. Too much of vitamin C can even activate a cancer causing element named hexavalent chromium. Pregnant women should also take care regarding intake of vitamin C.
Too Much Vitamin C During Pregnancy
Pregnant women should consume fruit juices in moderation. Excessive consumption of orange juice should be avoided even though it has the fiber that pregnant women need. Pregnant women are more prone to tooth decay and strong acids in the juice can damage their teeth. The juice, when taken in large quantities can result in heart burn or gastrointestinal discomfort as described above.
Nutrition Facts of Orange Juice
The juice is rich in useful minerals like potassium and magnesium and it is low in fats. Moreover, it contains no cholesterol. It can help you get rid of fatigue as it helps boost your energy levels. Orange juice nutrition facts inform us that the juice is packed with lots of minerals and antioxidant vitamin C, which can improve your immune system and can enhance the growth of skin cells and blood cells. Let us now take a look at the necessary and sufficient quantity of vitamin C that is needed to maintain health.
Recommended Intake of Vitamin C
Your body eliminates vitamin C every twelve hours. Hence, an adequate daily intake of vitamin C is essential. In order to reap the widely celebrated antioxidant benefits of vitamin C, many people consume too much of this vitamin (especially through tablets). One cup of frozen and concentrated orange juice (can be diluted with 3 volumes of water) contains about 97 mg vitamin C.
Here follows the information on recommended intake of vitamin C.
- Children (9-13 years) – 25-50 mg/day.
- Teenage boys – 75 mg/day.
- Teenage girls – 65 mg/day.
- Women – 75 mg/day.
- Men – 90 mg/day.
- Smokers, Pregnant or Lactating Women – 100 -135 mg/day.
- Tolerable upper intake level for adult male and adult female – 2000 mg/day
What Do Study Reports Say
Excessive consumption of the juice can even affect your genes. Studies have shown that 500 mg of vitamin C per day can result in the increase of oxidative species, 8-oxoadenine and 8-oxoguanine, in an individual’s blood lymphocytes, seriously damaging the white blood cells. White blood cells protect you against infections. The study proves that for cellular protection, 100-200 mg of Vitamin C per day is sufficient. Intake of 500 mg of vitamin C or more can prove harmful to the body. More studies are required to prove this fact; but till then one can avoid drinking orange juice in large quantities.
You should read the labels of juice packs carefully and should check the quantity of the ingredients. Nutrients may vary according to the brand. When you consume a homemade juice, you can be sure about the ingredients and nutrients obtained through the juice. You should prefer fresh and natural orange juice than the one with preservatives and added sweeteners. Generally, vitamin C side effects are seen when people consume too much of vitamin C supplements. Any vitamin consumed in excess usually results in toxicity. Your diet should always be so balanced that your body gets all the nutrients in necessary and sufficient amounts.
Disclaimer: This NutriNeat article is for informative purposes only, and should not be used as a replacement for expert medical advice.