#2 Orange juice for muscle loss (sarcopenia) and inflammation in older age
Alongside vitamin C, Hesperedin is a main compound in orange juice responsible for beneficial health effects. Older age comes with muscle problems and generally more inflammation, and orange juice is 1 thing that can help reverse this.
An insightful study by these researchers showing hesperidin reverses sarcopenia, lowers inflammation, & restores lacking IGF-1 in elderly mammals
https://pmc.ncbi.nlm.nih.gov/articles/PMC10417333/
^ Their muscle mass improved visibly after being given hesperidin daily for 8 weeks
^ measurements of their muscle fibers showed both doses had a decent restorative effect from the age associated decline
^ Grip strength improved well, and even when given to the younger group (top). Strength was still improving by the end of the study so some more gains are likely over a longer time.
^ the drop in igf-1 was largely reversed. (igf-1 also plays a key role in cartilage repair, and myelin repair too which is a big piece of brain function)
^ Finally the pro-inflammatory cytokine il-6 was lowered well in the older mice reducing drastically elevated levels, and TNF-a too. The % of pro-inflammatory M1 macrophages were completely restored to youth levels.
Hesperidin content varies depending on the type of orange, but generally orange juice has ~30mg to ~100mg per 250ml glass. Most varieties have less than 200mg per L or 50mg per glass https://pmc.ncbi.nlm.nih.gov/articles/PMC9572974/#sec2-molecules-27-06166 along with natural vitamin C for an extra protective effect.
Translating this to humans, 1 - 2 glasses of orange juice a day should be enough for similar effects on restoring muscle and helping to lower inflammation in older age.