Here are the 21 benefits of apple juice, one of the richest juices in polyphenolic antioxidants and flavonoids. A kind of bomb that will preserve your health by consuming it regularly. Let’s see it all in detail!
I. What is Apple Juice
Apple juice is a fruit juice produced by the maceration and pressing of apples. The resulting expelled juice can be further processed by enzymatic and centrifugal clarification to remove starch and pectin.
Together they remove the fine particles in suspension, and then the juice is pasteurized for packaging in glass, metal, or aseptic processing containers, or can be processed by dehydration processes into a concentrate.
Because of the complex and expensive equipment needed to extract and clarify juice from apples in large quantities, apple juice is normally produced commercially.
Apple juice is one of the most widely produced fruit juices in the world, with global production dominated by China, Poland, the United States, and Germany.
But the juice we strongly recommend is the homemade one. We are sure that it does not contain any chemical sweeteners or harmful preservatives and especially not the 3 pieces of sugar usually found in a liter of concentrated juice. So to enjoy the many apple juice benefits without ruining your health, we recommend making it yourself at home.
II. 21 Apple Juice Benefits
1. May help heart health
Apple juice is rich in antioxidants and has important biochemical compounds such as polyphenols and flavonoids, which preserve heart health. It is rich in potassium, which regulates heart muscle activity.
Drinking apple juice regularly also reduces the risk of stroke by preventing the hardening of the arteries.
It also helps reduce cholesterol levels in the body.
2. Helps to slow down brain aging
Thanks to polyphenols, this juice could protect the brain from free radical damage.
In addition, some animal studies have shown that this drink may help protect memory and improve other aspects of brain health as we age.
3. May help prevent dementia
Apple juice may protect the brain from free radical damage. The polyphenolic antioxidants in apple juice may decrease neuronal apoptosis (brain cell death).
They may help in the treatment of neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
Antioxidants have more potential to act against cancer cells and prevent damage caused by oxidative stress.
A study conducted by the University of Massachusetts-Lowell found that apple juice can improve behavioral symptoms in people with moderate to advanced Alzheimer’s disease.
4. Excellent for body hydration
While there is no set limit for water consumption, it is generally recommended to drink at least 6-8 glasses a day.
A person may need more fluids for their body if they reside in a particularly hot geographic area or if they engage in strenuous physical activity.
Apple juice can help keep the body hydrated because it is rich in water.
5. May help with weight loss
Apple juice has a low caloric value. It also contains a reduced amount of sodium which helps release excess water from the body, making it slimmer.
Due to its high fiber content, the feeling of appetite is reduced.
6. May help with diabetes
Drinking apple juice can reduce the risk of type 2 diabetes. The presence of phytochemicals in apples is effective in regulating blood sugar.
These phenolic compounds stimulate the beta cells of the pancreas to secrete more insulin and facilitate the absorption of glucose in the digestive tract.
7. May help fight cancer
Flavonoids and phenolic acids have been shown to be effective in preventing the development of tumors and cancer cells.
A study conducted by the Federal University of Sao Paulo found that the presence of certain phytochemicals and antioxidants in apples may act against carcinogenesis.
8. Excellent for eye health
The vitamin A present in apples can help sharpen vision and is useful for the eye. And that’s why apple juice is highly recommended to slow down the effects of cataracts, nearsightedness, and glaucoma.
9. Rich in polyphenols and other plant compounds
This juice contains plant compounds such as polyphenols that are known to protect the body’s cells from oxidative stress and inflammation that cause various diseases.
To get the most out of these nutrients, it is best to consume cloudy juice with pulp.
10. May decrease asthma symptoms
Rich in flavonoids and vitamin C, it is effective in preventing asthma attacks. This antioxidant has beneficial effects on functional lungs.
The risk of asthma is thus reduced by 30 to 40%.
11. Good for skin health
Apples can be consumed in different ways, such as fresh fruit and juice which is then transformed into apple vinegar, apple cider, or distilled.
Rich in antioxidants and vitamin C, apple juice is beneficial for the skin. It helps reduce inflammation, itching, and wrinkles.
In addition, it also prevents premature aging of the skin.
12. Can prevent constipation
Apples are a natural laxative. Its sorbitol content helps to extract water from the large intestine, thus facilitating the passage of stool. The intestinal transit also reduces the risk of colon cancer.
For best results, drink one glass of juice a day.
13. Keeps the liver healthy
Due to its alkaline nature, it helps to eliminate toxins from the body. It is effective in maintaining a proper pH level.
The skin of apples contains pectin, which has beneficial effects on the digestive system. And the juice acts as a “cleanser” for the liver.
14. Helps to avoid anemia
Among the health apple juice benefits is its ability to reduce the effects of anemia on the body.
Indeed, it is well known that apples are a rich source of iron. Iron deficiency in the human body causes anemia, which is common in children and women.
Therefore, it is very important to consume apples and their juice to get rid of this deficiency, which causes many other problems.
Apple juice helps you to stay fit and healthy. Takes care of teeth and gums
15. Can boost the immune system
Apple juice may contain a notable amount of vitamin C, a key component of the body’s immune system.
Vitamin C can boost the immune system, functioning as an antioxidant compound that prevents oxidative stress and reduces inflammation.
16. Gives energy
Apple juice has many benefits for the body. It is an immediate source of energy due to its sugar content.
17. Good for detox
Apple juice fasting is a great thing to do, as it is a great way to cleanse and detoxify your body, much like a natural liver cleanse.
18. Gives healthy hair
Apple juice like apple vinegar might contain compounds responsible for hair growth and hair shine.
19. Full of Vitamin C
Its vitamin C content increases the immune defenses, thus acting as a shield against the onset of many diseases caused by viruses and bacteria.
The presence of vitamin C and iron is also effective in strengthening the bones.
20. Can regulate estrogen level
A chemical called phytoestrogen prevents the estrogen level from being affected. This process can regulate menstruation and reproduction.
21. May boost libido
This is due to the high flavonoid content of some fruits. Fruits such as berries, grapes, apples, and citrus fruits are rich in flavonoids, which can help you get a better erection and increase your libido.
III. Nutritional Facts of Apple Juice
A glass of apple juice is rich in vitamin C: it provides 22g for 150mL, more than 1/4 of the average recommended intake for the population.
It also provides vitamin B9 (about 10 µg for 150mL, i.e. 5% of the needs), potassium (170g for 150mL, i.e. nearly 10% of the needs), and polyphenols.
Be aware that cloudy (i.e. unfiltered) apple juice has a higher content of polyphenols.
IV. How to Make Apple Juice
1. How do you make apple juice step by step?
- 8-10 apples
- 2 teaspoons of cinnamon (optional)
Thoroughly clean the apples under running water, but do not remove the peel, as many nutrients can be extracted from the peel.
- Cut each apple into 12-15 pieces and remove the seeds.
- Fill a large pot with the apples and enough water to cover about half of the apples.
- Heat the water slowly, then brings it to a low simmer. The apples should now begin to break down.
- Occasionally mash the apples to speed up the process.
- Gradually strain the applesauce through a sieve into a jar or other container. Squeeze out as much juice as possible. Do not discard the puree, as it can be used to make applesauce.
- For a very fine consistency, you can further strain the apple juice through cheesecloth or coffee filters, although many people prefer a little more pulp in their juice.
- Once you have the final product, you can add cinnamon for flavor.
- Chill the juice, serve it and enjoy!
2. How long does homemade apple juice last?
Homemade apple juice, which should be refrigerated at all times, will keep for 3 to 5 days.
And if you want the apple juice to last longer, you should freeze or pasteurize it.
3. Can we mix milk in apple juice?
No, it is especially recommended not to mix them, there should be at least 30 minutes between the two drinks.
Milk generally acts as a base for our body. Remember, when we suffer from acidity, our parents ask us to drink milk because it neutralizes the acid effect.
Apple, on the other hand, is acidic to our body, so it is not recommended to take them together.
4. Mint, ginger, and apple juice
Ingredients for 1 person:
- Apples + a few slices: 1
- Diced fresh ginger: 1
- Limes (juice): 1
- Mint leaves + for decoration: 6
- Peel the apples, remove the core, and cut them into 4 pieces.
- Put all the ingredients in a juicer and squeeze them.
- Pour the juice into a long glass. Garnish with apple slices and mint.
5. Spinach, apple juice, and honey
- ½ cup fresh cleaned spinach
- 1 apple, chopped
- Water, if necessary.
- Honey, optional.
- Put everything in a blender and blend well.
- It is recommended to take it on an empty stomach, at least 30 minutes before breakfast to get the most out of its benefits.
6. Carrot Apple Juice
Ingredients: 1 person
- 2 apples
- 2 carrots
- Wash the apples and carrots thoroughly.
- Peel or “scrape” the skin off the carrots, then cut the fruit into pieces.
- Put them in a juicer. Enjoy without moderation!
7. Peach and apple juice
For 1L of peach and apple juice!
- 6 large peaches
- 6 apples
- Roughly chop the peaches and apples.
- Slide them into the juicer, making sure to place the basil leaves between 2 pieces of fruit.
- Place in the refrigerator for a few hours to enjoy the fresh juice.
V. Potential Side Effects of Apple Juice
Drinking too much apple juice can cause diarrhea and gas. Because of its high sugar content, it can also cause poor blood sugar regulation and weight gain.
VI. Other Questions About Apple Juice Benefits
1. How Often Should You Drink Apple Juice?
Although pure apple juice has many benefits, it should not be abused. In general, one or two glasses a day is enough to provide the body with its valuable nutrients and antioxidants.
2. Is It Better to Eat an Apple or Drink Apple Juice?
Apple juice has many benefits, but it is always better to choose the whole fruit rather than a glass of juice when possible.
3. Is apple juice good for toddlers?
Apple juice is a clear drink that parents often give to their toddlers because of its vitamin C and calcium content and its non-citrus qualities.
Apple juice is generally well tolerated by people of all ages, but too much of a good thing can be harmful.
So to get the full benefit of apple juice, it’s best not to exceed the daily dose recommended by nutritionists.
4. Can you take apple juice during pregnancy
Apple juice can help prevent weight gain during pregnancy and contribute to your baby’s brain development.
It is also known to boost immunity and prevent sleep disorders. As a good source of iron, apples can prevent anemia during pregnancy.
5. Can apple juice get rid of gallstones?
The malic acid in apple juice softens gallstones and helps them pass through the bile ducts. Apple juice has a powerful cleansing effect.
To eliminate gallstones, it is recommended to consume one liter of apple juice per day, for one week.
6. How apple juice is good sexually for men?
Apples are a wonderful fruit that is known to boost your sexual stamina due to the high levels of an antioxidant flavonoid called quercetin.
Drinking apple juice daily will help you spend more time in bed.
7. Can you drink apple juice on an empty stomach
Apples are rich in antioxidants, phytonutrients, flavonoids, and dietary fiber. This helps reduce the risk of several types of health problems.
It is best to take apple juice on an empty stomach, for example in the morning. This is the time when your stomach is empty of food, so it can absorb all the nutrients in the apple juice.
8. Is apple juice good for the kidneys?
The high acidity levels in apples and apple juice can help the kidneys maintain acidity levels in the urine, which can inhibit the growth of bacteria.
They also have anti-inflammatory properties that can help the kidneys heal after infection. The benefits of apple juice for the kidneys are truly amazing!
9. Is apple juice high in sugar?
Apple juice contains a significant amount of sugar. An eight-ounce glass of pure apple juice contains 24 grams of sugar.
10. Is apple juice healthier than orange juice?
Orange juice is higher in vitamin C, folate, and vitamin B1, but apple is higher in fiber.
The daily vitamin C requirement of orange juice is 50% higher.
Orange juice contains 10 times more folate than apples. While orange juice contains 30 µg of Folate, apple contains only 3 µg.
Orange juice contains less sugar.
11. What is the best time to drink apple juice?
The best time to drink apple juice is in the morning, before breakfast. Since your body has “fasted” overnight, it will absorb the nutrients quickly.
The benefits of apple juice are increased tenfold when taken in the morning at play.
12. What’s the difference between apple juice and apple cider?
Apple juice: Translucent, yellow in color, it contains no apple solids. It tends to have a sweeter taste.
Apple Cider: Cloudy, browner in color, with tiny apple solids throughout. It tends to be more tart, as it contains no added sugar.
Health Benefits of Apple Juice Consumption: A Review of Interventional Trials on Humans
A cross-cultural study of preference for apple juice with different sugar and acid contents
Excess free fructose, apple juice, high fructose corn syrup, and childhood asthma risk – the National Children’s Study