Apple juice is one of the most popular and widely available fruit juices in the world due to its impressive health benefits and dense nutritional value. The many excellent health benefits of this beverage include improved heart health & digestion, of the body, increased hydration, boosted immunity, 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, which is why these fruits are grown in such 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 juice.
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. Apple cider, which is often confused with apple juice, is unfiltered andliquid initially pressed from apples, in addition to being fermented.
|Serving Size :|
|Total lipid (fat) [g]||0.13|
|Carbohydrate, by difference [g]||11.3|
|Fiber, total dietary [g]||0.2|
|Sugars, total [g]||9.62|
|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|
|Vitamin C, total ascorbic acid [mg]||0.9|
|Vitamin B-6 [mg]||0.02|
|Folate, DFE [µg]||0|
|Vitamin B-12 [µg]||0|
|Vitamin A, RAE [µg]||0|
|Vitamin A, IU [IU]||1|
|Vitamin E (alpha-tocopherol) [mg]||0.01|
|Vitamin D (D2 + D3) [µg]||0|
|Vitamin D [IU]||0|
|Vitamin K (phylloquinone) [µg]||0|
|Fatty acids, total saturated [g]||0.02|
|Fatty acids, total monounsaturated [g]||0.01|
|Fatty acids, total polyunsaturated [g]||0.04|
|Fatty acids, total trans [g]||0|
|Sources include : USDA|
Nutritional Value of Apple Juice
Apple juice retains many of the key nutrients of apples, including vitamin C and various B vitamins, as well as many different minerals, such as magnesium, iron, calcium, manganese, and copper. Some of the fiber is also retained in this juice, as are the , flavonols, and procyanidins. A single cup also represents about 10% of your daily required , thanks to the natural sugars found in it. Potassium is the most notable mineral in this juice, with a single serving delivering roughly 7% of your daily required intake.
Benefits of Apple Juice
Apple juice has many health benefits, let us discuss them in detail below.
Improves Heart Health
Potassium is found in higher concentrations than any other mineral in this juice, which is good news for your heart health. Potassium is a vasodilator, which means it can help to lower tension in your arteries and blood vessels. It also helps in relieving pressure and strain on the system. Apple juice also prevents cholesterol formation in your arteries, which is often of the major reason for heart attacks and other cardiovascular ailments.
One of the lesser known substances in apples is called malic acid, which can improve the digestive rate and support liver function. In combination with fiber and other stimulating minerals in apple juice, this juice can quickly relieve symptoms of constipation, cramping, bloating, and diarrhea. It also contains sorbitol which helps in smoothening the digestive tract, by extracting water from the large intestine and pushing it into the colon, thereby easing the movement of stool.
Owing to the presence of certain vitamins, fibers, and phytochemicals like flavonoids, apples and some of the products derived from it are packed with antioxidant properties. This was pointed out in a 2014 paper titled, ‘The chemopreventive activity of apple against carcinogenesis: antioxidant activity and cell cycle control’.
Through another study published in the Planta Medica journal, it was suggested that apples every day could keep doctors away! Based on case-control studies, the paper established a potential link between regular apple consumption and a reduced risk of getting cancer.
Packed with antioxidants and vitamin C, apple juice is very beneficial for the skin. It helps in reducing acne, inflammation, scars, and wrinkles. It is also known to prevent premature aging. By helping in collagen production, this drink makes the skin soft and healthy.
Improves Eye Health
The vitamin A present in this juice helps to sharpen the vision and prevents the development of any eye ailments.
Apples contain a compound called procyanidin B-2, which is responsible for promoting hair growth and adding luster to your locks. This compound is what makes apple juice is beneficial for hair health.
Apple juice is a diuretic, helping you shed the excess water in your body. This means that it promotes urination and prevents swelling and bloating.
By balancing the pH levels of your body, apple juice prevents the growth of the UTI causing bacteria in your body, thereby preventing the possibility of urinary tract infections.
Loaded with a chemical called phytoestrogen, apple juice makes sure that your estrogen levels don’t dip down, thereby regulating, reproduction, and other features among women.
Apple juice has a notable amount of vitamin C, which is a key component of the body’s immune system. Vitamin C not only stimulates the immune system but also functions as an antioxidant compound that can prevent oxidative stress and reduce inflammation.
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 by Dianne A. Hyson, California State University, apple juice may have the potential to lower the risk of Alzheimer’s. Further, it may help to prevent depletion of acetylcholine, a that declines as we age. Another study conducted in 2010 showed that antioxidants present in this fruit juice may help relieve symptoms of neurological diseases.
Long-term research has linked the consumption of apple juice with smaller waistlines, lower levels of body fat, lower cholesterol levels, lesser chance of developing diabetes and lower , 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 the large amounts of water, can stimulate urination and promote the release of excess salts and fats from the body. The high alkaline content in this juice also helps in flushing out toxins and maintains a good pH balance in the body, thereby acting as a liver cleanser.
Apple has amazing benefits and boasts a great nutrition profile, but too much of this juice can cause various problems, including:
Gastrointestinal problems: Excess of apple juice can various stomach problems ranging from diarrhea to flatulence., as well as excessive
Higher risk of kidney stones: This is due to the presence of oxalates, which may exacerbate pre-existing kidney problems.
Higher risk of diabetes: With a relatively high sugar content, it is important to drink apple juice in moderation, particularly for already diabetic patients.
Having said all of the above, 1-2 glasses of apple juice per day can deliver some great health benefits!