8 Science-backed Apple Juice Benefits

by John Staughton (BASc, BFA) last updated -

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Apple juice is one of the most popular and widely available fruit juices globally due to its several health benefits that add dense nutritional value. Its health benefits include improved heart health & digestion, detoxification of the body, increased hydration, and boosted immunity. Apple juice also provides better cognition, strengthened metabolism, weight loss, and improved respiratory health.

What is Apple Juice?

Apple juice is made through the pressing of apples, of which there are hundreds of varieties in the world. It takes two medium-sized fruits to make one cup of juice, so these fruits are grown in huge numbers. After the apples are pressed, most juices are further filtered or pasteurized, which helps to remove any particulate matter, resulting in a thinner consistency of the final extract.

McIntosh apples are the most common types of apples used to make this delicious juice and China is the largest producer of apples in the world. Very often, there’s a debate between apple cider vs apple juice. Apple cider is unfiltered and unpasteurized liquid initially pressed from apples and then fermented. For all the apple lovers, here is our detailed recipe on how to make apple juice in the comfort of your kitchen.

A glass of apple juice with sliced and whole apples as well as cinnamon sticks in the background

Apple juice is healthy and filled with vital nutrients. Photo Credit: Shutterstock

Nutrition Facts

Apple juice, canned or bottled, unsweetened, without added ascorbic acid
Serving Size :
Water [g]88.24
Energy [kcal]46
Energy [kJ]191
Protein [g]0.1
Total lipid (fat) [g]0.13
Ash [g]0.23
Carbohydrate, by difference [g]11.3
Fiber, total dietary [g]0.2
Sugars, total including NLEA [g]9.62
Sucrose [g]1.26
Glucose (dextrose) [g]2.63
Fructose [g]5.73
Calcium, Ca [mg]8
Iron, Fe [mg]0.12
Magnesium, Mg [mg]5
Phosphorus, P [mg]7
Potassium, K [mg]101
Sodium, Na [mg]4
Zinc, Zn [mg]0.02
Copper, Cu [mg]0.01
Manganese, Mn [mg]0.07
Selenium, Se [µg]0.1
Vitamin C, total ascorbic acid [mg]0.9
Thiamin [mg]0.02
Riboflavin [mg]0.02
Niacin [mg]0.07
Pantothenic acid [mg]0.05
Vitamin B-6 [mg]0.02
Choline, total [mg]1.8
Betaine [mg]0.1
Vitamin A, IU [IU]1
Lutein + zeaxanthin [µg]16
Vitamin E (alpha-tocopherol) [mg]0.01
Fatty acids, total saturated [g]0.02
14:0 [g]0
16:0 [g]0.02
18:0 [g]0
Fatty acids, total monounsaturated [g]0.01
18:1 [g]0.01
Fatty acids, total polyunsaturated [g]0.04
18:2 [g]0.03
18:3 [g]0.01
Sources include : USDA

Apple Juice Nutrition

Apple juice retains many of the key nutrients of apples, including vitamin C and various B vitamins, and different minerals, such as magnesium, iron, calcium, manganese, and copper. Some of the fiber is also retained in this juice, as are the phytochemicals, flavonols, and procyanidins. Apple juice concentrates on a single cup that represents about 10% of your daily required carbohydrates is due to the natural sugars found in it. Potassium is the most important mineral in this juice, with a single serving delivering roughly 7% of your required daily intake.

Apple Juice Calories

According to the USDA FoodData Central, 100 g of unsweetened apple juice contains 46 calories. Given the calorie count, make sure you consume this beverage in moderation.

Apple Juice Benefits

Apple juice offers a plethora of health benefits. Let us discuss them in detail below.

Improves Heart Health

Potassium is present in higher concentrations in this juice, which is good news for your heart health. Potassium is a vasodilator, which means it can lower tension in your arteries and blood vessels. It helps in relieving pressure and strain on the cardiovascular system. Moreover, apple juice also prevents cholesterol formation in your arteries, which is often the major reason for heart attacks and other cardiovascular ailments.

Boosts Immunity

Apple juice has a notable amount of vitamin C, a key component of the body’s immune system. Vitamin C stimulates the immune system, thereby functioning as an antioxidant compound that prevents oxidative stress and reduces inflammation.

Gives Relief from Constipation

Apples contain malic acid, which improves the digestive rate and supports liver function. In combination with fiber and other stimulating minerals in apple juice, this juice relieves symptoms of constipation, cramping, bloating, and diarrhea. Furthermore, it also contains sorbitol which helps in smoothing the digestive tract, thereby easing the movement of stool.

Anticancer Potential

It is believed that one-third of cancer-related deaths can be prevented by a healthy diet, focusing more on consumption of fruits, vegetables, and whole grains. The flavonoids and phenolic phytochemicals present in fruit juices are reasonably effective in preventing the development of colon cancer. Besides, a glass of cloudy apple juice has better efficacy as a cancer chemopreventive agent according to research in the World Journal of Gastroenterology. However, more studies are required to reach definite conclusions.

Skin Care

Apples can be consumed in a variety of ways, such as fresh fruit and as a juice that is further processed into apple vinegar, apple cider, or distilled. Packed with antioxidants and vitamin C, apple juice is beneficial for the skin. It helps in reducing inflammation, itching, and wrinkles. Furthermore, it also prevents premature skin aging.

Protect Brain Health

Antioxidants are known for more than their potential to protect against cancer. These substances prevent oxidative stress in other parts of the body, such as the brain.

According to a 2011 comprehensive study in the Advances in Nutrition journal, apple juice may have the potential to lower the risk of Alzheimer’s. Another 2010 study showed that antioxidants present in this fruit juice may help relieve symptoms of neurological diseases.

Boosts Metabolism

Long-term research has linked the consumption of apple juice with smaller waistlines, lower levels of body fat, lower cholesterol levels, lesser risk of diabetes, and lower blood pressure, all of which are risk factors known as metabolic syndrome. For this reason, apple juice can help optimize your metabolism and protect your heart.

Improves Liver Function

As mentioned, malic acid can improve liver function. Apple juice, when combined with water, can stimulate urination and promote the release of excess salts and fats from the body. The alkaline content also helps in flushing out toxins, maintaining a good pH balance in the body, which thereby acts as a liver cleanser.

Other Benefits

  • Eye health: Vitamin A present in apple helps to sharpen vision and is useful for the eye.
  • Haircare: Apple vinegar contains compounds that are responsible for hair growth and adding luster to locks.
  • Estrogen level: A chemical called phytoestrogen prevents estrogen levels from being affected. This process regulates menstruation and reproduction.

Word of caution: We seldom have a question, is apple juice acidic? The answer is yes, apple juice is acidic and may cause acid reflux. It is advisable to consult your doctor before regulating this juice in your diet.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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