8 Promising Health Benefits Of Apple Juice And Side Effects
The benefits of this fruit juice seem to go beyond what conventional wisdom has taught us.
Sindhu Koganti Certified Health & Nutrition Life Coach
Expertise: Ingredients & Nutrition
Experience: 6 years
Sindhu Koganti is a certified health and nutrition life coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya N... more
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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
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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 peroxidationi XA chain reaction that leads to the oxidative deterioration of lipids or organic fatty acids compounds in the body. 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 Aid Weight Loss
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Apples are rich in polyphenols, carotenoidsi XNatural pigments present in fruits and vegetables. These are antioxidants that help lower the risk of chronic diseases, such as cancer. , 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 (9).
Apples are good sources of flavonoids. Increased consumption of fruits with flavonoids may help in reducing body weight (10).
4. 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 phytochemicalsi XCompounds found in fruits, vegetables, and nuts that help strengthen the immune system, combat oxidative stress, and promote healing. and antioxidants in apples may act against carcinogenesisi XThe process of cancer development wherein healthy cells transform into cancer cells and damage the DNA of the cells. . However, more studies in this line are needed to reach further conclusions (11).
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 (12).
5. May Help Protect The Brain
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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 (13).
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 (14).
6. 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 skin inflammation, itching, skin infections, cracked skin, and wrinkles.
The polyphenols in apple juice may prevent premature aging (15).
7. May Improve Eye Health
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Apples (and their juice) are rich in vitamin A (16). This vitamin helps in improving vision and prevents eye disorders (17).
8. May Improve Liver Function
Apple juice is rich in malic acid (18). 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 (19):
- 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 flatulencei XA natural process that causes the expulsion of intestinal gas present in the digestive system through the anus. .
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 (20). 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 (21).
Fruit juices contain excess sugars and intake of sugar-containing beverages was found to lead to weight gain among children under age 12 (22).
- 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 (23). The ideal dosage of apple juice could be 240 mL per day (24).
- May Encourage Tooth Decay
Fruit juices are rich in sugars. The bacteria in the mouth consume these sugars and may cause tooth erosion (25). Packaged apple juice was found to be acidic and may cause damage to the tooth enamel (26).
- 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 (27),(28).
- 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 (29).
Infographic: Most Important Health Benefits Of Apple Juice
Apple juice is considered to be one of the most healthy drinks as it is packed with vital vitamins essential in any diet.” to “Apple juice is considered to be one of the healthiest drinks as it is packed with vital vitamins essential in any diet.
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The benefits of apple juice are numerous. It is loaded with many vitamins, antioxidants, and minerals. It can promote cardiovascular, skin, eye, and liver health. This juice can also protect the brain from free radical damage. The phytochemicals and antioxidants in the juice increase its anticancer potential. However, excess intake may cause gastrointestinal problems, weight gain, tooth decay, and a spike in blood sugar levels. Some believe it may also increase the risk of kidney stones in susceptible individuals. Moderate consumption is advised to reap all its benefits.
Frequently Asked Questions
Is 100% apple juice good for you?
Yes. 100 % apple juice is good when taken in moderation. However, eating a whole apple can help you reap more benefits.
What happens if I drink apple juice every day?
Apple juice can benefit your overall health when consumed daily. However, it should be homemade and without any artificial sweeteners to reap all of its benefits.
Which juice is better – apple juice or orange juice?
Apples have a low glycemic index and can significantly reduce the risk of diabetes. On the other hand, oranges are loaded with vitamin C and many beneficial nutrients that promote your overall health. The choice of the juice entirely depends on the individual’s taste and health conditions.
Why does apple juice make my stomach hurt?
Apple juice has a non-digestible form of sugar called sorbitol. Thus, it may trigger gastrointestinal issues in some people.
Key Takeaways
- Apple juice contains essential vitamins and minerals such as vitamin C, potassium, and antioxidants.
- If you want to promote heart health by maintaining blood pressure, apple juice is the easiest diet option.
- As apples are rich in fiber, their juice will help you regulate digestion and relieve constipation.
- Apple juice contains malic acid that is beneficial for liver health.
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