Fruit juices - types and he alth properties. Which fruit juice should you choose?

• Fruit juices - types
• Fruit juices - nutritional value in 100 g of apple juice
• Fruit juices - he alth properties
• Fruit juices - nutritional value in 100 g of orange juice
• Which fruit juice should you choose?

Fruit juices are a valuable source of vitamins, minerals and bioactive compounds. Currently, the market offers a wide range of juices: sugar-free, clarified, cloudy, puree, concentrated, pasteurized or unpasteurized. Find out what are the properties of fruit juices and what juice is best to choose.

Contents:

1. Fruit juices - types
2. Fruit juices - nutritional value in 100 g of apple juice
3. Fruit juices - he alth properties
4. Fruit juices - nutritional value in 100 g of orange juice
5. Which fruit juice should you choose?

Fruit juicesare products made from fresh, ripe fruit, therefore the nutritional value of the juices is similar to the nutritional value of the fruit from which they were prepared.

Fruit juices are a valuable source of vitamins, minerals and bioactive compounds. Consumed in moderate amounts, as part of one of the 5 recommended daily portions of vegetables and fruits (recommendations of the Institute of Food and Drug Administration and the WHO), they bring he alth benefits, including reduce the risk of heart disease, atherosclerosis, cancer and delay aging.

Fruit juices - types

Due to the type of thermal treatment, unpasteurized juices (juices with a short shelf life), pasteurized at low temperatures and pasteurized juices - the most durable are distinguished.

Fruit juices are also classified according to the method of production:

• clarified juices- subjected to the process of clarification and filtration, without signs of turbidity, these juices are characterized by the lowest content of dietary fiber,
• naturally cloudy juices- obtained by squeezing the juice from the fruit, not subjected to the clarification and filtration process, characterized by the presence of fruit flesh,
• puree juices- obtained in the process of rubbing the fruit, which conditions the preservation of nutrients characteristic for the fruit from which they were obtained,
• concentrated fruit juices- obtained by evaporating water from fruit juices.

Fruit juices - nutritional value in 100 g of apple juice

Nutritional value	in 100 g of apple juice	in a glass (240 g) of juiceapple
Caloric value	42.0 kcal	100.8 kcal
Protein	0.1 g	0.24 g
Fat	0.1 g	0.24 g
Saturated fat	0.01 g	0.024 g
Monounsaturated fatty acids	0.0 g	0.0 g
Polyunsaturated fatty acids	0.02 g	0.048 g
Cholesterol	0.0 mg	0.0 mg
Carbohydrates	10.0 g	24.0 g
fiber	0.0 g	0.0 g
Sucrose	2.2 g	5.3 g
Minerals
Phosphorus	6.0 mg (0.5% )	14.4 mg (2%)
Potassium	110.0 mg (3%)	264.0 mg (8%)
Sodium	2.0 mg (0.1%)	4.8 mg (0.3%)
Calcium	9.0 mg (0.9%)	21.6 mg (2%)
Iron	0.2 mg (2%)	0.48 mg (5%)
Magnesium	5.0 mg (1%)	12.0 mg (3%)
Zinc	0.12 mg (1%)	0.29 mg (3%)
Copper	0.02 mg (2%)	0.05 mg (6%)
Vitamins
Vitamin B1	0.01 mg (1%)	0.02 mg (2%)
Vitamin B2	0.006 mg (0.5%)	0.014 mg (1%)
Niacin	0.03 mg (0.2%)	0.07 mg (0.4%)
Vitamin B6	0.03 mg (2%)	0.07 mg (6%)
Vitamin B12	0.0 µg (0%)	0.0 µg (0%)
Foliates	3.0 µg (1%)	7.2 µg (2%)
Vitamin C	2.3 mg (3%)	5.5 mg (6%)
Vitamin A	2.0 µg (0.2%)	4.8 µg (0.5%)
Vitamin E	0.01 mg (0.1%)	0.024 mg (0.2%)

(% of the RDA for an adult)

Nutritional value: base- Tables of the composition and nutritional value of food of the Food and Nutrition Institute,% of the recommended daily intake: Nutrition Standards, Amendment of the Institute of Jewish Culture, 2022

Fruit juices - he alth properties

Fruit juices are a source of vitamins and minerals, especially vitamin C, folate and potassium. Additionally, they are rich in polyphenols and carotenoids - antioxidant compounds. A particularly good sourcePolyphenols include black currant juice, chokeberry juice and red grape juice. Depending on the method of juice production, differences in the content of dietary fiber are observed. Cloudy and puréed juices contain a similar amount to fruit.

He alth benefits of juices:

• beneficial effect on the immune system, thanks to the presence of vitamin C,
• reducing the risk of cardiovascular diseases,
• lowering blood pressure,
• positive effect on the skeletal system, especially on the improvement of bone density,
• delay the aging process of the brain,
• reduction of cancer risk,
• has a positive effect on the skin by stimulating the production of collagen that conditions skin firmness and prevents skin aging,
• lowering blood cholesterol,
• reducing the risk of atherosclerosis and heart disease.

Fruit juices - nutritional value in 100 g of orange juice

Nutritional value	in 100 g of orange juice	in a glass (240 g) of orange juice
Caloric value	43.0 kcal	103.2 kcal
Protein	0.6 g	1.44 g
Fat	0.1 g	0.24 g
Saturated fat	0.02 g	0.048 g
Monounsaturated fatty acids	0.04 g	0.096 g
Polyunsaturated fatty acids	0.02 g	0.048 g
Cholesterol	0.0 mg	0.0 mg
Carbohydrates	9.9 g	23.8 g
fiber	0.1 g	0.24 g
Sucrose	2.2 g	5.3 g
Minerals
Phosphorus	14.0 mg (2% )	33.6 mg (5%)
Potassium	175.0 mg (5%)	420.0 mg (12%)
Sodium	2.0 mg (0.1%)	4.8 mg (0.3%)
Calcium	8.0 mg (1%)	19.2 mg (2%)
Iron	0.4 mg (4%)	0.96 mg (10%)
Magnesium	11.0 mg (3%)	26.4 mg (7%)
Zinc	0.04 mg (0.4%)	0.096 mg (0.9%)
Copper	0.02 mg (2%)	0.048 mg (5%)
Vitamins
Vitamin B2	0.03 mg (2%)	0.072 mg (6%)
Niacin	0.3 mg (2%)	0.72 mg (5%)
Vitamin B6	0.09 mg (7%)	0.216 mg (17%)
Vitamin B12	0.0 µg (0%)	0.0 µg (0%)
Vitamin B1	0.06 mg (5%)	0.144 mg (11%)
Foliates	24.0 µg (6%)	57.6 µg (14%)
Vitamin C	43.1 mg (48%)	103.4 mg (115%)
Vitamin A	13.0 µg (1%)	31.2 µg (3%)
Vitamin E	0.1 mg (1%)	0.24 mg (2%)

(% of the recommended daily intake for an adult)Nutritional value: base IŻŻ- Tables of composition and nutritional value of food,% of the recommended daily intake: Nutrition Standards, IŻŻ Amendment, 2022

Which fruit juice should you choose?

When choosing fruit juice, it is worth paying attention to the method of production and the composition of the juice. Fruit juice must not contain sweeteners, dyes and preservatives. It cannot have any added sugar, which is regulated by a directive of the European Union. Naturally cloudy juices and pureed juices are the best choices.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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