Is Apple Juice Nutritious?
Apple juice is one of the fruit drinks with loads of health benefits. It’s versatile and packed with numerous plant compounds that are useful for treating various health challenges. What’s more? The hydrating quality of apples is more beneficial when you juice it. Apple juice is rich in polyphenols and flavonoids that have anti-cancer, anti-inflammatory, and anti-allergic effects. Looking to lose some weight, boost heart health, relieve symptoms of asthma, and reduce the risk of certain cancers? Then you should be drinking some apple juice.
10 Health Benefits of Apple Juice
Supports Heart Health
Apples are bursting with plant compounds such as polyphenols and flavonoids that improve heart health. Polyphenols prevent unhealthy (LDL) cholesterol from being oxidized and building up in the arteries. Also, the juice’s antioxidant effects reduce the risk of coronary artery disease. Even more interesting is the fact that frequent consumption of apple juice improves the lipid peroxidation and antioxidant status in blood serum.
Did you know that apple juice is also rich in potassium? It is, and potassium is a necessary mineral for maintaining heart health. Potassium also serves as a vasodilator that lowers stress on the blood vessels and reduces blood pressure. This makes it an essential mineral for reducing the risk of heart disease.
Relieves Symptoms of Asthma
The anti-allergenic and anti-inflammatory properties of apple juice make it potent in relieving the symptoms of asthma. Asthmatics who consume it regularly have shown some remarkable improvement over time. The polyphenols in apple juice improve lung health and reduce the risk of pulmonary diseases. This makes apple juice a lung-friendly drink.
People usually suffer constipation after the large intestine absorbs too much water. The sorbitol content in apples is a perfect solution to this condition. When sorbitol reaches the large intestine, it draws water into the colon, making the stool softer and easy to pass.
Aids Weight Loss
Apples are rich in polyphenols, carotenoids, and dietary fiber. They also contain polyphenols that have anti-obesity properties. All these make apple juice the perfect choice for overweight people. Apples are also packed with flavonoids that aid in the reduction of body weight.
Possesses Anticancer Qualities
Flavonoids and phenolic acids in apples are effective in preventing the development of tumors and cancerous cells. Some studies have shown that regular consumption of apple juice may reduce the risk of colon and lung cancers.
Protects the Brain
Apple juice contains polyphenolic antioxidants that prevent neuronal apoptosis — the death of brain cells. The juice is also useful in the treatment of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Its antioxidant content acts effectively against cancerous cells and prevents the damage caused by oxidative stress.
Improves Skin Health
The vitamin C and antioxidant content in apple juice will make your skin healthy. Little wonder apple juice is used in many natural remedies for treating skin-related issues like itching, inflammation, skin infections, wrinkles, and cracked skin. What’s more? The polyphenols in apple juice prevent premature aging.
Improves Eye Health
Apple juice is rich in vitamin A, which is popular for improving vision and preventing eye disorders. Regular consumption of apple Juice will go a long way in preventing and correcting eye disorders.
Reduces Risk of Metabolic Syndrome
Regular consumption of apple juice lowers the risk of metabolic syndrome. It also lowers blood pressure and cholesterol, and reduces the risk of diabetes.
Improves Liver Function
Apple juice is bursting with malic acid, making it effective at improving liver health. Also, owing to the fact that it stimulates urination, the juice is a nutritious choice for enhancing liver function. That’s not all, as its alkalinity also cleanses the toxins in the liver.
How Nutritious Is Apple Juice?
Apple juice contains quite a number of essential nutrients. A cup (248 g) of apple juice contains:
- Water: 219 g
- Carbohydrate: 28 g
- Energy: 114 kcal
- Sucrose: 3.12 g
- Vitamin C: 2.23 mg
- Protein: 0.24 g
A serving of apple juice enriches your body with high amounts of antioxidants, vitamins, and minerals. It contains no cholesterol and a minute amount of saturated fats and sodium, making it one of the healthiest fruit juices. The nutritional value of apple juice is the same as that of the apple fruit. Just ensure that your apple juice is extracted from fresh apples, and free of preservatives. If you can, make your apple juice at home, as it’s the best way to ensure that it’s safe and nourishing. If you have to buy it, then ensure you read the nutritional facts thoroughly.
Although apple juice is nutritious, it has a few side effects. Let’s take a look.
6 Side Effects of Apple Juice
Risk of Kidney Stones
Apple juice contains oxalate, and this may increase the risk of kidney stones. Studies have shown that excessive intake of dietary oxalates may lead to stone formation in the kidneys. It’s safe to limit your consumption to 240 ml per day.
Risk of Tooth Decay
Fruit juices have high sugar content, and so does apple juice. The sugar level may cause tooth erosion. The acidity level of packaged apple juice may also cause damage to the tooth enamel.
Risk of Gastrointestinal Problems
Excess consumption of apple juice may cause diarrhea and flatulence. The juice’s sorbitol and fructose content, in particular, may cause chronic diarrhea because some persons don’t absorb them completely, especially when they drink a lot of it. Another tip to avoiding gastrointestinal issues is avoiding drinking apple juice on an empty stomach. Its high sugar content may cause gas and bloating.
Risk of Weight Gain
Excess consumption of apple juice may cause a high intake of calories. People tend to drink apple juice more than they eat the fruit because the former isn’t as filling. This makes it relatively easy to slip into excess consumption and inevitably, the risk of weight gain.
You probably don’t know that consuming apple polyphenols from whole apples is healthier than doing so from apple juice. Also, whole apples contain adequate fiber, while apple juice is usually less in fiber.
May Spike Blood Sugar Levels
There are less fiber and more sugar content in apple juice than in whole apples, and this may lead to a spike in blood glucose levels. Having apple juice with protein-rich foods reduces the glucose levels in serum better than consuming apple juice alone. So add some protein to your meals while sipping that apple juice.
Interesting Apple Facts
- Apples are a rich source of fiber pectin. An apple contains five grams of fiber.
- Pomology is the science of growing apples.
- Apples ripen six to ten times faster at room temperature than if they were refrigerated.
- Apples are fat, sodium, and cholesterol-free.
- A medium apple contains about 80 calories.
- Apples come in various shades of reds, greens, and yellows.
- There are 2,500 varieties of apples grown in the United States.
- The average size of a United States orchard is 50 acres.
- Some apple trees grow beyond 40 feet high and live for over 100 years.
- There are 7,500 varieties of apples grown worldwide.
- Apple trees take four to five years to produce their first fruit.
- Apples are propagated by grafting and budding.
- Apples are the second most valuable fruit grown in the United States after oranges.
- The Lady or Api apple is one of the oldest varieties in existence.
- Apples blossom in spring.
- Honey bees pollinate a majority of cultivated apples.
Now that you Know…
Apple juice is highly beneficial in treating various ailments. It is essential in improving heart health and enhancing liver function. Note, however, that you should avoid excessive consumption of the juice to prevent its side effects such as weight gain, kidney stones, and gastrointestinal problems.