Apple juice is a common beverage enjoyed throughout the world, drank every day for breakfast by many. But is apple juice good for you?
Apple juice is made by extracting juice from fresh apples and contains nutrients that can benefit your health. In this article, we’ll discuss the various benefits of apple juice and its possible side effects.
Stick around to learn more about what apple juice can do and whether it’s worth including in your diet!
Is Apple Juice Good For You?
The most popular fruit in the United States is the apple. They are cultivated in orchards across the country and harvested in early autumn.
Apples are a rich source of dietary fiber, which aids in digestion and helps regulate blood sugar levels, making them a great addition to a healthy diet.
They contain a variety of vitamins and minerals, including vitamin C, potassium, and antioxidants, that support immune function and overall health.
Eating apples may also help reduce the risk of chronic diseases such as heart disease, stroke, and certain types of cancer due to their high levels of phytochemicals and flavonoids.
Apples are a low-calorie and portable snack option, making them a convenient choice for on-the-go snacking or as a healthy addition to meals and recipes.
If fresh apples aren’t available, the next best option is 100% apple juice, the fresher the better for more nutritional value. This is a great way to get some vitamins and antioxidants in quickly, while feeling refreshed.
Apple Juice Nutrition Facts
Apple juice doesn’t contain as many nutrients as some other drinks, but it is still a decent beverage. A cup can offer:
- Calories: 139
- Protein 1.01
- Carbs: 35 grams
- Sugar: 31 grams
- Potassium: 3% of the daily requirement
- Vitamin C: 100% of the daily requirements
- Riboflavin: 8% of the daily requirement
- Niacin: 8% 0f the daily requirement
Benefits of Apple Juice for your heart:
Apple Juice has been shown to boost heart health in various ways, including:
i. Increasing antioxidant levels
Apple juice contains polyphenol antioxidants, including flavonols, phenolic acids, anthocyanins, and dihydrochalcones.
These antioxidants can prevent inflammation and cell damage as a result of free radicals. Free radicals are unstable and reactive molecules highly linked to heart disease, among other chronic conditions.
One study found that drinking clear apple juice increased blood antioxidant activity by up to 11% within an hour of drinking the juice compared to a placebo. The high your blood antioxidant levels, the better your ability to fight free radicals and thus prevent the associated conditions.
ii. Preventing LDL oxidation
Polyphenols can also boost the well-being of your heart and blood vessels by preventing the oxidation of low-density lipoprotein ( LDL). Oxidized LDL cholesterol refers to when the cholesterol has undergone a chemical reaction that makes it harmful and easy to build up on the arterial walls.
In fact, all the cholesterol that dangerously builds up in the arteries resulting in atherosclerosis (narrowing of arteries), has been oxidized.
When this narrowing occurs close to the arteries supplying the heart, you may end up with coronary artery disease, which often presents with chest pain (angina) but can also cause heart attacks and heart failure.
According to the American Heart Association, circulating oxidized LDL cholesterol is an important marker for identifying coronary artery disease.
In an observational study, healthy individuals on one and a half cups of clear apple juice for six weeks increased their LDL resistance against oxidation by up to 20% compared to when the study began.
iii. Reducing blood pressure
Drinking apple juice can also lower blood pressure, another contributing factor to cardiovascular conditions. This juice contains potassium, a mineral that relaxes blood vessels and improves circulation.
Benefits of Apple Juice for Brain Health
Brain health is essential for various reasons, including sharpening your mind, which can lead to better grades in school, improved job performance, and overall success in your career.
A healthy brain can also protect you from various forms of dementia, including Alzheimer’s disease.
In addition, a healthy brain can help maintain a good mood and enable you to handle stress effectively.
Drinking apple juice may help boost the health of your brain, according to scientists.
One study found that drinking 237 mL (8oz) of apple juice daily for one month improved behavioral and psychotic symptoms associated with dementia in individuals with moderate-to-late-stage Alzheimer’s disease. The study recorded the greatest changes in anxiety, agitation, and delusion.
There were, however, no changes in Dementia Rating Scale. Nonetheless, researchers believe that apple juice can be a great natural augmentation of pharmacological interventions in improving the condition and slowing its progression.
Benefits of Apple Juice for the Skin
Apple Juice is high in antioxidants which can neutralize harmful radicals from UV radiation, pollution, and harmful ingredients in skin care products. This can prevent them from damaging skin cells, possibly leading to premature signs of aging like wrinkles and fine lines.
These antioxidants also have anti-inflammatory properties, which can help combat various inflammatory skin conditions, including acne.
Additionally, apple juice contains vitamin C, which is essential for the production of collagen, a protein that promotes the firmness and elasticity of the skin, which can prevent wrinkles and sagging skin.
Benefits of Apple Juice for the Liver
Your liver is one of the most important organs in the body, helping you get rid of toxins and other wastes that can otherwise cause damage and slow your metabolism.
The liver is also responsible for the production of bile, a digestive liquid that promotes protein digestion in the small intestines.
The flavonoids and polyphenol antioxidants in apple juice can help fight free radicals and prevent inflammation, a significant contributing factor to liver conditions.
Benefits of Apple Juice for Proper Vision
A glass of apple juice can provide about half your daily requirement of vitamin C, and according to research, vitamin C is a powerful antioxidant that plays a vital role in maintaining eye health.
It helps protect the eyes from damage caused by harmful UV rays, pollution, and blue light emitted by electronic devices.
Vitamin C can also help reduce the risk of Age-Related Macular Degeneration (AMD). AMD is an eye condition that blurs your central vision, and it’s the most common cause of vision problems in old age.
Studies have shown that consuming foods rich in vitamin C can help reduce the risk of developing AMD or prevent it from worsening.
In one population-based cohort study, older adults (55 years and above) who had a high vitamin C intake in their diet alongside zinc, beta carotene, and vitamin E reduced their risk of developing AMD more than the placebo group.
Besides, vitamin C promotes iron absorption, which is another important mineral for eye health.
Additionally, vitamin C can prevent cataracts and promote healthy blood vessels in the eyes.
Apple Juice Benefits for Proper Hydration
One of the main components of apple juice is water. In fact, around 88% of apple juice is made up of water. Drinking apple juice can help replenish fluids lost through sweating or other activities that cause dehydration.
Additionally, apples are a great source of electrolytes such as potassium and magnesium. These minerals play an important role in regulating fluid balance in the body by controlling how much water is retained or excreted.
Dehydration can disrupt this delicate balance, leading to negative side effects like muscle cramps and fatigue. By providing essential electrolytes, apple juice can prevent these issues from occurring.
Benefits of Apple Juice for Bones
The high levels of vitamin C in apple juice play a crucial role in bone health. Vitamin C helps the body produce collagen, an essential bone component. Collagen provides strength and stability to bones, making them less susceptible to fractures and injuries.
Apple juice also contains flavonoids, which are powerful antioxidants that can help reduce inflammation in the body. Inflammation has been linked to various bone diseases, such as osteoporosis and arthritis. By reducing inflammation, apple juice can help prevent these conditions from developing or getting worse.
Furthermore, apple juice contains potassium, which plays a vital role in maintaining healthy bone density. Potassium works together with calcium to strengthen bones and protect against osteoporosis.
Benefits of Apple Juice for Immunity
Apple juice is packed with vitamins and minerals that can help boost your immune system. Vitamin C is a powerful antioxidant that can put up a strong defense to help fight off infection,
Apple juice is also a good source of quercetin, a compound that has been shown to have anti-inflammatory and anti-viral properties. Quercetin can help reduce the severity of cold symptoms and may even help prevent respiratory infections.
Why Apple Juice Could Be Bad For You:
It’s worth noting that these risks are generally associated with excessive consumption rather than moderate consumption levels, so enjoying an occasional glass of fresh-pressed organic apple juice shouldn’t pose any significant threat to your health!
1. Digestive issues
Research shows that too much apple juice can result in various digestive symptoms, including diarrhea and flatulence. This has been linked to the malabsorption of fructose and sorbitol. This is because some people may have fructose and sorbitol intolerances, meaning their digestive system cannot digest the sugar normally, causing issues such as gas, flatulence, bloating, and even cramps.
2. Tooth decay
Evidence shows that drinking too much apple juice can also cause tooth decay. This is because apple juice is high in sugar, which can help feed the bacteria in the mouth. As a result, these bacteria produce acids that can erode your tooth enamel causing decay and cavities.
In addition to this, some commercial apple juice varieties may contain added sugar and acid that may contribute to tooth damage even further.
Always make it a routine to rinse your mouth with water after drinking apple juice to prevent the sugars from lingering in the mouth. Also, avoid swishing the juice around the mouth since the more you expose your teeth to the juice, the higher the risk.
3. Weight gain
While apple juice is a nutritious beverage of choice when consumed moderately as part of a well-balanced diet and active lifestyle routine, drinking too much may cause weight gain. This is due to its high sugar concentration and lack of dietary fiber that helps slow down digestion. Excessive consumption of sugary beverages like apple juice can increase calorie intake and result in weight gain over time.
4. Poor gut health
Apple juice is high in natural sugars, mainly fructose and glucose. These sugars are quickly absorbed by the body and can cause a rapid increase in blood sugar levels. This spike in blood sugar can lead to insulin resistance over time, which can eventually develop into type 2 diabetes.
The high sugar content of apple juice also means that it has a high glycemic index (GI) rating. Foods with a high GI rating cause a rapid increase in blood sugar levels after consumption, leading to an increased risk of developing obesity, heart disease, and other chronic illnesses.
5. Kidney stones
Some studies show that drinking apple juice may help prevent the formation of kidney stones due to its high citrate content.
However, excessive consumption of any fruit juice can lead to an increased risk of developing kidney stones due to their high sugar and oxalate content. It’s important to maintain a balanced diet and moderate your intake of all foods and beverages, including apple juice, for optimal health.
If you have concerns about kidney stone formation or other health issues related to your diet, it’s best to consult with a healthcare professional for personalized advice.
6. Low in nutrients
Apple juice is considered a healthy drink, but it’s generally low in nutrients. While it contains some vitamins and minerals, it doesn’t have nearly as much as fresh apples.
It also doesn’t contain fiber, which is essential for keeping you regular and preventing constipation.
How Much Apple Juice Should You Have in a Day?
Most of us know we should drink eight glasses of water daily. But what about other drinks, like apple juice? Is there a “right” amount to consume?
Regarding fruit juice, it’s best to limit your intake to no more than 4 ounces (118 ml) per day, or one small glass. This is because fruit juice is a concentrated source of sugar and calories, and it’s easy to drink too much without realizing it.
As I mentioned, too much sugar can lead to weight gain and an increased risk of cavities, among other issues. In addition, most fruit juices lack important nutrients like fiber that can help control your blood sugar levels.
So if you enjoy a glass of fruit juice each day, keep it in moderation and pair it with a healthy meal or snack.
Apple juice is a healthy and delicious drink that comes with numerous benefits.
It is rich in vitamins, minerals, and antioxidants that help to keep the body healthy and strong.
Drinking apple juice regularly can also reduce the risk of heart disease, lower cholesterol levels, improve digestion, and boost immunity.
However, like any other food or drink, there are potential side effects associated with consuming too much apple juice, such as tooth decay due to its high sugar content.
Therefore it’s important to consume apple juice in moderation to reap its benefits without experiencing any adverse effects.
Overall, including apple juice as part of a balanced diet can benefit your overall health and well-being.
More About Fruit:
- Best Fruits for Heart Health
- Best Immunity Boosting Fruits
- Zinc Rich Fruits
- Best Fruits for Diabetics
- Dry Fruit Benefits
- Best Fruits for Backpacking
- Fruits to Eat During Pregnancy
- Best Fruit for Eye Health
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