Let's get real about the sunshine in a glass known as orange juice. You might crave it for the morning kick-start, relishing its tang and falsely comforting yourself with the notion it's part of your five-a-day yield. However, it might do you good to take a step back and question this 'healthy' habit before incorporating it into your daily grind.

Here's the juice scoop: a cup of orange juice does equate to a serving of fruit. Plus, there's an avalanche of vitamins and minerals partying in there, from calcium to Vitamin D, especially if you go for the fortified variants. So far, so good, right?

But wait, there's more! OJ is loaded with antioxidants that might have your cells performing a happy dance. These bad boys are known to combat oxidative stress caused by pesky free radicals, potentially improving heart health, immune responses, reducing cancer and diabetes risk, and leveling up the body's antioxidant levels. Juice for the win!

The sweet nectar extracted from the bulbous citrus fruit may also support your immune system by delivering a solid punch of Vitamin C directly into your bloodstream. Studies reflect that OJ might lower cholesterol levels and decrease blood pressure if consumed regularly, thanks to hesperidin, a little-known flavonoid working wonders.

Think inflammation reserves a front seat in your body's furniture? Orange juice may just have the power to boot it off the couch. Antioxidants in oranges can lower inflammatory markers, leading to decreased risk of chronic health disorders. Even kidney stone sufferers might find solace in their glass of OJ, as it increases urine pH and makes it more alkaline.

Expecting a tiny mini-me? Orange juice provides the necessary folate aiding in neural tube development, thereby reducing certain health risk potentials.

Now, the rotten bit of the fruit: Despite its enticing promises, orange juice might need to be treated as a delightful accompaniment to your diet rather than the main act. While it's packed with beneficial nutrients, it's also a hotspot for sugars and calories. And the lack of fiber can lead you to overindulge without feeling full or satisfied.

The lesson to take from this truth mix? Choose orange juice that comes without added sugar and has pulp. This way, you're getting fiber and vibrant natural sweetness without the clingy, unwanted sugars. Furthermore, balance is key. Avoid chugging OJ like a fish does water. If you're hunting for a juice upgrade, eyeball healthier options that supplement your fiber needs better.