Apple juice and mineral water

10 Promising Health Benefits Of Apple Juice And Side Effects

Sindhu Koganti is a health and wellness writer with over 5 years of experience. She has a bachelor’s degree in biotechnology and a diploma in nutrition from Fab Academy. After her graduation, she de. more

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. The rich nutritional profile of this beverage makes it popular around the world.

The hydrating quality of apples is maximized when they are juiced. This delicious juice possesses polyphenols and flavonoids with anti-cancer, anti-allergic, and anti-inflammatory effects. The juice may support heart health, relieve symptoms of asthma, aid weight loss, and reduce the risk of certain cancers.

In this article, we have discussed the health benefits of apple juice, along with its nutritional profile and potential side effects. Take a look.

In This Article

Health Benefits Of Apple Juice

Apple juice may help in treating many ailments with its wide range of nutritional properties. It can improve heart health and aid weight loss. Scroll down to know more.

1. May Support Heart Health

Apples are great sources of plant compounds, such as polyphenols and flavonoids, that are beneficial for heart health (1). A study states that the polyphenols may prevent bad (LDL) cholesterol from being oxidized and building up in the arteries (2).

Apple juice consumption exhibits antioxidant effects and reduces the risk of coronary artery disease (3). Another study conducted by the Federal University of Santa Catarina found that the intake of apple juice improved lipid peroxidation and antioxidant status in blood serum (4).

Apple juice is rich in potassium. The mineral is crucial for maintaining heart health. Potassium is a vasodilator that can help lower stress on the blood vessels and reduce blood pressure (5). It can reduce the risk of heart disease.

2. May Relieve Symptoms Of Asthma

Apple juice possesses anti-inflammatory and anti-allergenic properties that may help relieve symptoms of asthma. The fruit juice is well-known to prevent asthma attacks (6), (1).

In addition, the polyphenols in the juice play a significant role in boosting lung health and reducing the risk of pulmonary diseases (7). It has been proven by the latest research that individuals who consume apple juice on a regular basis may have better lung function (8).

3. May Relieve Constipation

Constipation is a severe health issue that occurs when the large intestine absorbs too much water. Apples contain sorbitol that offers a solution to this problem (9). When this substance reaches the large intestine, it draws water into the colon. This way, it makes the stool softer and easy to pass.

4. May Aid Weight Loss

Apples are rich in polyphenols, carotenoids, and dietary fiber. The consumption of apple juice may help aid weight loss.

A study conducted by the Isfahan University of Medical Sciences found that apple polyphenols had anti-obesity properties. Animal and human experiments show that intake of apples in different forms can cause weight loss in overweight people (10).

Apples are good sources of flavonoids. Increased consumption of fruits with flavonoids may help in reducing body weight (11).

5. May Have Anticancer Potential

Flavonoids and phenolic acids have been proven to be effective in preventing the development of tumors and cancerous 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. However, more studies in this line are needed to reach further conclusions (12).

Another study conducted by the German Cancer Research Center found that regular consumption of one or more apples or their juice may reduce the risk of lung and colon cancers (13).

6. May Help Protect The Brain

Apple juice may protect the brain from free radical damage. The polyphenolic antioxidants in apple juice may diminish neuronal apoptosis (death of brain cells). They may help in the treatment of neurodegenerative diseases like Alzheimer’s and Parkinson’s (14).

Antioxidants have more potential to act against cancerous cells and prevent damage from oxidative stress (6). A study conducted by the University of Massachusetts-Lowell found that apple juice may improve behavioral symptoms in those with moderate-to-late stage Alzheimer’s (15).

7. May Improve Skin Health

The presence of vitamin C and antioxidants in apple juice may help improve skin health. Some anecdotal evidence suggests that this juice is widely used in natural remedies for treating skin-related issues like inflammation, itching, skin infections, cracked skin, and wrinkles.

The polyphenols in apple juice may prevent premature aging (16).

8. May Improve Eye Health

Apples (and their juice) are rich in vitamin A (17). This vitamin helps in improving vision and prevents eye disorders (18).

9. May Reduce Risk Of Metabolic Syndrome

The consumption of apple juice may lower the risk of metabolic syndrome. It may lower cholesterol and blood pressure and reduce the risk of diabetes (19), (20).

10. May Improve Liver Function

Apple juice is rich in malic acid (21). Anecdotal evidence suggests that it may promote liver function. The juice may also stimulate urination, and this may promote liver health too.

The alkalinity in apples assists in cleansing the toxins/waste by-products from the liver. However, research is limited in this area.
Check out the nutritional information of this juice below.

Nutritional Facts Of Apple Juice

Apple contains a number of essential nutrients. According to the United States Department of Agriculture, one cup (248 g) of apple juice contains (22):

• Water – 219 g
• Energy – 114 kcal
• Carbohydrate – 28 g
• Protein – 0.24 g
• Sucrose – 3.12 g
• Vitamin C – 2.23 mg

One serving of apple juice provides your body with a high amount of vitamins, minerals, and antioxidants. With zero cholesterol and a very low quantity of saturated fats and sodium, apples are among the healthiest fruits.

Many people like drinking the juice of an apple rather than eating the fruit in the raw form. The high water content in this juice acts as a good source of rehydration.

The nutritional value of apple juice is the same as that of a raw apple, provided it has been extracted from fresh apples. The commercially available juices usually contain preservatives that reduce the nutritional value of apple juice. Hence, making apple juice at home is the best way to avail its maximum benefits and nutrition.

Commercial apple juice contains concentrated apple juice, water, ascorbic acid (vitamin C), calcium citrate (less than 0.5%), and potassium phosphate.

Though apple juice is generally safe for consumption, it does have a few side effects that you need to keep in mind. Check them out in the following section.

Side Effects Of Apple Juice

The consumption of apple juice is generally considered safe. However, excess intake may lead to several adverse effects. It may cause gastrointestinal problems, weight gain, kidney problems, and tooth decay.

• May Cause Gastrointestinal Problems

Excess consumption of apple juice may cause some gastrointestinal problems like diarrhea and flatulence.

A study conducted by the Free University Hospital found that the presence of sorbitol and fructose in apple juice might cause chronic diarrhea. These are not completely absorbed by most people (23). Avoid drinking the juice on an empty stomach. It may also lead to gas and bloating due to its high sugar content.

• May Contribute To Weight Gain

When compared to whole apples, the juice can be consumed faster. This may cause a high intake of calories in a short span of time.
A study conducted by The Pennsylvania State University found that consumption of whole fruit induces satiety better than fruit juice. It was the least filling when compared to eating whole fruit (24).

Fruit juices contain excess sugars and intake of sugar-containing beverages was found to lead to weight gain among children under age 12 (25).

• Higher Risk Of Kidney Stones

The presence of oxalates in apple juice may increase the risk of kidney stones. A study conducted by the University of Alabama at Birmingham found that excess intake of dietary oxalates may directly lead to stone formation in the kidneys (26). The ideal dosage of apple juice could be 240 mL per day (27).

• May Encourage Tooth Decay

Fruit juices are rich in sugars. The bacteria in the mouth consume these sugars and may cause tooth erosion (28). Packaged apple juice was found to be acidic and may cause damage to the tooth enamel (29).

• Apple Juice Is Low In Vitamins And Minerals

Vitamin C is commonly added to fortified fruit juices. Moreover, the recommended quantity (240 mL per day) of juice intake doesn’t supply all essential vitamins and minerals.

A study conducted by the Institute of Food Science, Technology and Nutrition states that the consumption of apple polyphenols from whole apples are better than those from apple juice. Whole apples contain fiber, while apple juice may most often be less in fiber (30), (31).

• May Spike Your Blood Sugar Levels

Apple juice contains less fiber and more sugar than whole apples. This may lead to a spike in blood glucose levels.

A study found that apple juice, along with protein foods, may reduce the glucose levels in serum better than apple juice alone (32).

Conclusion

Apple juice has an impressive nutritional profile and may help treat many ailments. It offers many benefits from promoting heart health to improving liver function. However, excess consumption of the juice may lead to several side effects, such as gastrointestinal problems, weight gain, and kidney stones. Moreover, eating a whole fruit is more beneficial than having the juice.

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7 Science-backed Apple Juice Benefits

by John Staughton (BASc, BFA) last updated — May 26, 2021 ✓ Evidence Based

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 can include improved heart health & digestion, detoxification of the body, increased hydration and boosted immunity. Apple juice might provide better cognition, strengthened metabolism, possibly weight loss, and may improve 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 an unfiltered and unpasteurized liquid initially pressed from apples and then fermented. For all apple lovers, here is our detailed recipe on how to make apple juice in the comfort of your kitchen.

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

Serving Size : Nutrient Value Water [g] 88.24 Energy 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 [1]

Apple Juice Nutrition

Apple juice can retain many of the key nutrients of apples, including possibly 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. [2]

Apple Juice Calories

According to the USDA FoodData Central [3] , 100 g of unsweetened apple juice can contain 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.

May Improve Heart Health

Potassium might be present in higher concentrations in this juice, which is good news for your heart health. Potassium can be a vasodilator, which means it can lower tension in your arteries and blood vessels. It might help in relieving pressure and strain on the cardiovascular system. Moreover, apple juice might prevent cholesterol formation in your arteries, which is often the major reason for heart attacks and other cardiovascular ailments. [4]

Might Boost Immunity

Apple juice might have a notable amount of vitamin C, a key component of the body’s immune system. Vitamin C can stimulate the immune system, thereby functioning as an antioxidant compound that prevents oxidative stress and reduces inflammation. [5]

Might Give Relief from Constipation

Apples might contain malic acid, which may improve the digestive rate and can support liver function. In combination with fiber and other stimulating minerals in apple juice, this juice might relieve symptoms of constipation, cramping, bloating, and diarrhea. Furthermore, it also might contain sorbitol which may help in smoothing the digestive tract, thereby easing the movement of stool. [6]

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. [7]

Protect Brain Health

Antioxidants are known to prevent oxidative stress in the body. 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. [8] [9]

Boosts Metabolism

Long-term research may have 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 might protect your heart. [10] [11]

Improves Liver Function

As mentioned, malic acid can improve liver function. Apple juice, when combined with water, might stimulate urination and may promote the release of excess salts and fats from the body. The alkaline content can also help in flushing out toxins, maintaining a good pH balance in the body, which thereby may be acting as a liver cleanser. [12]

Other Benefits

• Eye health:Vitamin A present in apples might help to sharpen vision and is useful for the eye. [13]
• Haircare: Apple vinegar might contain compounds that are responsible for hair growth and adding luster to locks. [14]
• Estrogen level: A chemical called phytoestrogen prevents estrogen levels from being affected. This process may regulate menstruation and reproduction. [15]

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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