Which is healthier, drinking oranges or drinking milk for breakfast?

Apart from choosing healthy foods for breakfast, it is also important to determine what drinks are good for consumption in the morning. There are various kinds of drinks that can be served for breakfast. Starting from coffee and tea, milk, to orange juice. However, for those of you who are sensitive to caffeine, the choice may fall on drinking oranges or drinking milk at breakfast.

Then you may wonder, between drinking oranges and drinking milk, which one is healthier and more beneficial for the body?

Most people choose to drink milk for breakfast

Milk is an excellent source of animal protein for consumption, especially for pregnant women, nursing mothers, and children over one year of age. The reason is, milk is a nutrient dense drink because it contains almost all the nutrients needed by the body.

A glass of milk weighing 100 grams contains 61 calories; 3.2 grams of protein; 4.8 grams of carbohydrates; and 3.3 grams of fat. When you drink a glass of milk, it means that you have met 20 percent of your protein needs and 30 percent of your daily calcium needs.

Reporting from the Prevention page, a recent study found that people who drink milk in the morning are less likely to overeat at lunch. This is because the protein content in milk causes the stomach to feel fuller for longer. In addition, the calcium content in milk can help regulate hormones that control body weight.

Apart from the goodness in milk, there are some things you also need to be aware of. Milk contains saturated fat which can increase the risk of heart disease. Not only that, saturated fat in milk also contributes to obesity-related diseases, one of which is diabetes. So you should drink enough milk, no need to overdo it.

Can I drink oranges in the morning?

Drinking orange juice is the most popular way to consume oranges, so it is widely chosen as a drink at breakfast. Citrus fruits contain various types of vitamins, minerals, and high antioxidants which are good for protecting the skin from sun damage.

A glass of orange juice weighing 248 grams contains 112 calories; 1.7 grams of protein; 0.5 grams of fat; 25.8 grams of carbohydrates; and 165 percent of vitamin C. This means that when you consume a glass of pure orange juice (or squeezed orange) per day, then your daily vitamin C needs are fulfilled.

Just like any other beverage, orange juice also has certain risks for health. Drinking too much orange juice can cause damage to the enamel layer of your teeth. Research conducted by Yanfeng Ren, DDS, Ph.D., a lecturer from the Rochester Eastman Institute for Oral Health found that the acid content in orange juice can erode tooth enamel by 84 percent when consumed every day for five days.

So choose which one, drink orange or milk?

Basically, milk or oranges can both complement your healthy breakfast menu, although they still cannot replace nutrients from food. According to Dr. Ren, drinking milk at breakfast is considered better than drinking squeezed oranges or orange juice.

This is because milk contains more calcium which is good for dental health, especially for strengthening tooth enamel from decay. Milk also contains antioxidants which are also found in orange juice. However, low-fat milk (organic milk) contains 75 percent more antioxidant beta-carotene, 50 percent more vitamin E, 70 percent more omega-3 fatty acids, and 2 to 3 times more helpful antioxidants lutein and zeaxanthin. maintain eye health.

If you really want to eat oranges, you should eat the fruit straight away, without being squeezed or juiced first. This doesn't mean you shouldn't consume orange juice, huh. You can, really, occasionally drink orange juice at breakfast. However, immediately rinse your mouth with water after drinking oranges to prevent tooth enamel damage.

In addition, do not rush to brush your teeth after drinking oranges. Brushing your teeth immediately after drinking oranges can further erode the soft enamel layer. So, wait about 30 minutes beforehand for the saliva in your mouth to work and help harden the lining of your teeth. Then you must brush your teeth properly to maintain healthy teeth and mouth.