Apple juice is considered one of the healthy fruit drinks with numerous benefits. This versatile fruit juice contains many plant compounds used to treat various ailments. This beverage is well-liked worldwide due to its high nutritional value.
When apples are juiced, their hydrating properties are amplified. Polyphenols and flavonoids in this delicious juice have anti-cancer, anti-allergic, and anti-inflammatory properties. The juice has been shown to improve heart health, treat asthma symptoms, promote weight loss, and lower the risk of certain cancers.
What is Apple Juice?
Apple juice is a fruit juice prepared by macerating and pressing apples. The expelled juice can next be processed with enzymatic and centrifugal clarifying to remove the starch and pectin, which holds tiny particulates in suspension, and pasteurized for packaging in glass, metal, or aseptic processing system containers or dehydrated to a concentrate.
Russet apple juice from Bolney, Mid Sussex, England, is in a glass. Apple juice is usually made professionally due to the sophisticated and expensive technology necessary to extract and clear juice from apples in large quantities.
Smaller facilities in apple-producing areas in the United States produce unfiltered fresh apple juice as unclarified apple cider. Apple juice is one of the most popular fruit juices in the world, with China, Poland, the United States, and Germany leading the way in production.
Apple Juice’s Health Benefits
With its vast spectrum of nutritious characteristics, apple juice may aid in treating various diseases and can help you lose weight and enhance your heart health. To learn more, continue reading.
1. Possibly Beneficial to Heart Health
Apples are high in plant chemicals that are good for your heart, such as polyphenols and flavonoids. According to one study, polyphenols may help keep harmful (LDL) cholesterol from oxidizing and forming plaque in the arteries.
Apple juice has antioxidant properties and lowers the risk of coronary heart disease. Another study from the Federal University of Santa Catarina discovered that drinking apple juice improved blood serum lipid peroxidation and antioxidant levels.
Potassium is abundant in apple juice, and the mineral is necessary for good heart health. Potassium is a vasodilator, which relaxes blood vessels, lowers blood pressure, and potentially lowers the risk of heart disease.
2. Asthma Symptoms May be Relieved
Apple juice has anti-inflammatory and anti-allergenic characteristics, which may help alleviate asthma symptoms. Fruit juice has a long history of being used to prevent asthma episodes.
Furthermore, the juice’s polyphenols help improve lung health and lower the chance of developing pulmonary disorders. According to the most recent studies, people who drink apple juice regularly may have superior lung function.
3. It May help you Lose Weight.
Polyphenols, carotenoids, and dietary fiber are abundant in apples. The drinking of apple juice may aid weight loss. Apple polyphenols were revealed to have anti-obesity properties in a study by the Isfahan University of Medical Sciences.
Experiments on animals and humans demonstrate that eating apples in various ways can help overweight people lose weight. Flavonoids are abundant in apples. Increased eating of fruits high in flavonoids may aid in weight loss.
4. It May have Anticancer Properties.
Flavonoids and phenolic acids are useful in preventing tumors and malignant cells from developing. According to a study by the Federal University of Sao Paulo, certain phytochemicals and antioxidants in apples may operate as carcinogens. Another German Cancer Research Center study indicated that eating one or more apples or juice regularly may lower the risk of lung and colon cancer.
5. May Assist in Brain Protection
Apple juice may help to prevent free radical damage to the brain. Apple juice’s polyphenolic antioxidants may help prevent neuronal apoptosis (death of brain cells). They could aid in treating neurodegenerative disorders such as Alzheimer’s and Parkinson’s.
Antioxidants have a greater ability to fight malignant cells and protect against oxidative stress damage. According to a study by the University of Massachusetts-Lowell, apple juice may help people with moderate-to-late-stage Alzheimer’s disease improve their behavioral symptoms.
6. Skin Health Could be Improved
Apple juice contains vitamin C and antioxidants, which may aid in improving skin health. According to some anecdotal evidence, this juice is commonly utilized in natural therapies for skin-related ailments such as skin irritation, itching, skin infections, cracked skin, and wrinkles. Apple juice polyphenols may help to prevent premature aging.
7. It has the Potential to Improve Eye Health.
Vitamin A is abundant in apples (and their juice). This vitamin aids in the improvement of eyesight and the prevention of eye problems.
8. It has the Potential to Improve Liver Function.
According to anecdotal evidence, malic acid is abundant in apple juice and may boost liver function. The juice may also increase urination, which may benefit liver health.
Apples’ alkalinity aids in the removal of toxins and waste by-products from the liver. However, there is a scarcity of studies in this field.
What are the Apple Juice Nutritional Values?
Apples are high in a variety of nutrients. According to the US Department of Agriculture, one cup (248 g) of apple juice provides the following nutrients:
- 219 g of water
- 114 kcal of energy
- 28 g carbohydrate
- Sucrose – 3.12 g Protein – 0.24 g
- 2.23 mg vitamin C
Apple juice contains many vitamins, minerals, and antioxidants in a single dose. Apples are one of the healthiest fruits, containing no cholesterol and very little saturated fat and sodium. Many people prefer to sip apple juice rather than consume the fruit in its natural state. This juice’s high water content serves as a good source of hydration.
If apple juice is produced from fresh apples, it has the same nutritional content as a raw apple. Preservatives are commonly found in commercially sold juices, lowering the nutritional value of apple juice. As a result, preparing apple juice at home is the greatest method to get the most out of it in terms of health and nutrition.
Concentrated apple juice, water, ascorbic acid (vitamin C), calcium citrate (less than 0.5 percent), and potassium phosphate are all ingredients in commercial apple juice. Though apple juice is generally safe to consume, it does have a few negative side effects to be aware of.
What are the Side Effects of Apple Juice?
Apple juice is generally thought to be safe to consume. Excessive consumption, on the other hand, can have several negative consequences, and it can potentially induce gastrointestinal issues, weight gain, kidney issues, and tooth decay.
It May Make you Sick.
Excessive apple juice drinking might result in gastrointestinal issues such as diarrhea and flatulence.
According to a study by the Free University Hospital, sorbitol and fructose in apple juice may cause persistent diarrhea. The majority of people do not fully absorb these. On an empty stomach, avoid drinking the juice. Due to its high sugar content, it may cause gas and bloat.
It May Make you Gain Weight.
According to a study by The Pennsylvania State University, eating whole fruit causes satiety better than drinking fruit juice. When compared to eating the whole fruit, it was the least full.
Kidney Stones are More Likely
Apple juice contains oxalates, which may increase the risk of kidney stones. Excess dietary oxalates may directly lead to kidney stone production, according to a study by the University of Alabama at Birmingham. 240 mL of apple juice per day could be the perfect dosage.
It May Contribute to Tooth Decay.
Sugar is abundant in fruit juices, and these sugars are consumed by bacteria in the mouth, which can lead to tooth erosion. The acidity of packaged apple juice was high, posing a risk of tooth enamel damage.
Vitamins and Minerals are Few in Apple Juice.
Fruit juices that have been fortified with vitamin C are prevalent. Furthermore, the recommended daily juice intake (240 mL) does not provide all-important vitamins and minerals.
According to a study by the Institute of Food Science, Technology, and Nutrition, apple polyphenols consumed from whole apples are superior to those consumed from apple juice. Whole apples are high in fiber, whereas apple juice is usually low in fiber.
Your Blood Sugar Levels May Rise.
Whole apples have more fiber and less sugar than apple juice. Blood glucose levels may rise as a result of this.
According to a study, apple juice combined with protein foods may lower serum glucose levels more effectively than apple juice alone.
What are the Effects of Apple Juice on the Brain?
Apple juice is good for the brain because antioxidants protect it from harm and may help with anxiety and restlessness, especially in people with Alzheimer’s. Apple juice may also help with memory by keeping the neurotransmitter acetylcholine from depleting.
Neurotransmitters are substances that send messages from nerve cells to other nerve cells and are essential for memory and brain function. More acetylcholine may help Alzheimer’s patients slow down their mental deterioration and boost their memory. Apple juice may create vivid dreams by increasing acetylcholine levels in the brain, yet there is no clear evidence to support this theory.
When is the Best Time to Drink Apple Juice?
Apple juice, whether fresh or store-bought, is best consumed during the day. Apple juice is best consumed first thing in the morning, before breakfast, because your body has been “fasting” at night and will absorb nutrients swiftly. It can also be consumed before and after exercise.
Apple juice boosts your energy levels, which may inspire you to push yourself harder during a workout, burning carbs and reducing belly fat. Apple juice can help restore sugar levels and replenish nutrients, but remember that a glass of apple juice can contain as much sugar as three scoops of ice cream.
Drinking apple juice shortly before bed can induce a blood sugar rise, making it difficult to fall asleep and stay asleep, as well as increasing the number of toilet excursions in the middle of the night. Choose a cup of chamomile tea or a glass of warm milk if you’re seeking anything to help you sleep.
How to Make Apple Juice at Home?
- 18 Apples
- Cinnamon is a spice (optional)
- Sucrose (optional)
- Remove the seeds from the apple by washing it and then coring it. Cut the apples into slices using a knife; the apples do not need to be peeled.
- Add the apples to the pot and cover them with water. If you use too much water, your juice will be quite diluted.
- This juice may be a little powerful at first, but diluting it with more water is far easier than making the flavor stronger.
- Boil the apples slowly for 20-25 minutes, or until they are very soft. In your fine mesh strainer, place a coffee filter or a piece of cheesecloth over a bowl.
- Pour the heated juice/apple combination into a fine mesh strainer and mash the apples gently. The apple mush will be left behind as the juice is filtered through the bottom into your bowl. Put the mush in a separate bowl and set it aside for later. Rep until you’ve gotten all of your juice into the bowl.
- You can transform it into applesauce by pureeing the apple mush you collected and adding a pinch of sugar and cinnamon to taste.
Apple juice has various advantages. It has a lot of vitamins, antioxidants, and minerals in it. It can help with heart, skin, eye, and liver health. This juice can also help to prevent free radical damage to the brain. The juice’s polyphenols and antioxidants boost its anti-cancer properties.
Excessive consumption, on the other hand, can lead to gastrointestinal issues, weight gain, tooth decay, and a rise in blood sugar levels. Some speculate that it may also raise the chance of kidney stones in predisposed people. To get the most out of it, it’s best to consume it in moderation.