What are the health benefits of apple juice. How can drinking apple juice impact your hydration levels. Is apple juice good for your heart health. Can apple juice protect your brain as you age. What are the potential downsides of consuming too much apple juice. How does apple juice compare to whole apples nutritionally. Are there any risks associated with drinking excessive amounts of apple juice.

The Hydration Power of Apple Juice: A Natural Thirst Quencher

Apple juice is a popular beverage that offers several health benefits, but it’s crucial to understand both its advantages and potential drawbacks. With its high water content of 88%, apple juice can be an excellent choice for hydration, especially for those who struggle to consume enough fluids throughout the day.

For individuals experiencing mild dehydration due to illness, particularly children, apple juice can be a practical solution. Some pediatricians recommend diluting apple juice with water in a 1:1 ratio for sick children who are at least one year old. This approach can be more appealing than medicinal electrolyte drinks, which some children may refuse due to taste preferences.

A study involving mildly dehydrated children with diarrhea and vomiting found that those offered diluted apple juice were 6.5% less likely to require intravenous fluids compared to those given electrolyte drinks. This suggests that apple juice can be an effective and more palatable alternative for rehydration in certain situations.

Why should you dilute apple juice for rehydration?

When using apple juice for rehydration purposes, it’s essential to dilute it. The high sugar content in full-strength juice can draw excess water into the gut, potentially worsening diarrhea, especially during recovery from illness. Diluting the juice helps mitigate this risk while still providing the benefits of hydration and palatability.

It’s important to note that in more severe cases of dehydration, medicinal electrolyte drinks are still the recommended option. While apple juice contains a similar amount of potassium to electrolyte drinks, it lacks the necessary sodium content, which is also lost through bodily fluids during illness.

The Power of Plant Compounds: Apple Juice’s Hidden Strength

Apples are renowned for their rich content of plant compounds, particularly polyphenols. While the majority of these beneficial compounds are found in the apple’s peel, some from the flesh are retained in the juice during processing. These plant compounds play a crucial role in protecting your cells from inflammation and oxidative damage, both of which are underlying factors in chronic conditions such as certain cancers and heart disease.

A study conducted on healthy men demonstrated the immediate impact of apple juice consumption on oxidative stress. After drinking just 2/3 cup (160 ml) of apple juice, participants showed suppressed oxidative damage in their blood within 30 minutes, with the effect lasting up to 90 minutes.

Is cloudy apple juice more beneficial than clear apple juice?

For those seeking to maximize their intake of polyphenols, opting for cloudy apple juice is the way to go. Cloudy juice, which contains pulp, has been found to contain up to 62% more polyphenols than clear juice, where the pulp has been removed. This significant difference in polyphenol content makes cloudy apple juice a more potent source of these beneficial compounds.

While most store-bought apple juice is clear, organic varieties are more commonly available in the cloudy form. Choosing cloudy apple juice can provide you with a higher concentration of these health-promoting plant compounds.

Heart Health: How Apple Juice May Benefit Your Cardiovascular System

The plant compounds found in apple juice, particularly polyphenols, may offer specific benefits for heart health. These compounds are believed to play a role in preventing LDL (bad) cholesterol from becoming oxidized and accumulating in your arteries. This is significant because higher levels of oxidized LDL are associated with an increased risk of heart attack and stroke.

Research has shown promising results regarding the impact of apple juice on heart health markers. In one study, healthy adults who consumed 1 1/2 cups (375 ml) of clear apple juice daily for 6 weeks experienced a 20% increase in their LDL cholesterol’s resistance to oxidation compared to the beginning of the study.

Another study focused on healthy women who drank 1 1/4 cups (310 ml) of clear apple juice. Within just one hour of consumption, the antioxidant activity in their blood increased by nearly 11% compared to a placebo drink. This boost in antioxidant activity suggests a potential increase in protection against heart disease.

Are the heart health benefits of apple juice conclusive?

While these studies provide encouraging evidence for the potential heart health benefits of apple juice, it’s important to note that more extensive human studies are needed to confirm these effects conclusively. The current research suggests that regular consumption of apple juice may contribute to a healthier cardiovascular system, but further investigation is required to establish definitive recommendations.

Brain Health: Apple Juice’s Potential to Support Cognitive Function

Preliminary studies have indicated that apple juice may play a role in supporting brain function and mental health as we age. This protective effect is thought to be partially attributed to the antioxidant activity of the polyphenols found in apple juice. These compounds may help shield the brain from damage caused by unstable molecules known as free radicals.

A series of studies conducted on older mice provided interesting insights into the potential cognitive benefits of apple juice consumption. The mice were given a daily dose of apple juice equivalent to 2-3 cups (480-720 ml) for a human. After one month of this regimen, the researchers observed several positive outcomes:

• The mice performed significantly better on maze-based memory tests
• They maintained the acetylcholine levels in their brains (acetylcholine is a neurotransmitter that’s essential for memory and good mental health)
• The mice prevented the accumulation of a protein fragment called beta-amyloid in their brains (beta-amyloid accumulation is associated with Alzheimer’s disease)

Can apple juice consumption improve cognitive function in humans?

While these animal studies are promising, it’s crucial to approach the findings with caution when considering their applicability to humans. However, they do provide a foundation for further research into the potential cognitive benefits of apple juice consumption in people, particularly as they age.

A small study involving 21 people with Alzheimer’s disease who drank 1 cup (240 ml) of apple juice daily for one month showed a 27% improvement in behavioral and mood symptoms associated with the disease. Notably, the participants experienced a decrease in anxiety, agitation, and delusion. This preliminary research suggests that apple juice may have potential benefits for cognitive health in humans, but larger and more comprehensive studies are needed to confirm these effects.

Nutritional Profile: Comparing Apple Juice to Whole Apples

While apple juice offers several health benefits, it’s important to understand how it compares nutritionally to whole apples. The juicing process alters the nutritional composition of the fruit, resulting in both advantages and disadvantages.

What nutrients are lost when apples are juiced?

One of the most significant nutritional losses in the juicing process is fiber. Whole apples are an excellent source of dietary fiber, which is largely removed during juicing. A medium-sized apple contains about 4 grams of fiber, while a cup of apple juice typically has less than 1 gram. This loss of fiber has several implications:

1. Reduced satiety: The fiber in whole apples helps you feel full, which is lost in juice form.
2. Blood sugar impact: Without fiber, the natural sugars in apple juice are absorbed more quickly, potentially leading to rapid blood sugar spikes.
3. Digestive health: Fiber is crucial for maintaining gut health and regular bowel movements.

Additionally, some vitamins and minerals may be lost or reduced during the juicing process, particularly if the juice is filtered and pasteurized.

What are the nutritional benefits of apple juice compared to whole apples?

Despite the loss of fiber, apple juice does retain some valuable nutrients and may even concentrate certain beneficial compounds:

• Increased hydration: The water content is more readily available in juice form.
• Concentrated polyphenols: Some studies suggest that certain polyphenols may be more concentrated in juice, especially in cloudy varieties.
• Enhanced vitamin C absorption: The absence of fiber may lead to better absorption of vitamin C from the juice.

It’s important to note that while apple juice can be part of a healthy diet, it shouldn’t completely replace whole apples or other whole fruits in your nutrition plan.

Potential Downsides: Understanding the Risks of Excessive Apple Juice Consumption

While apple juice offers various health benefits, consuming it in large quantities or too frequently can lead to several potential downsides. It’s crucial to be aware of these risks to make informed decisions about your apple juice intake.

Can drinking too much apple juice lead to weight gain?

One of the primary concerns with excessive apple juice consumption is its potential contribution to weight gain. Apple juice is relatively high in calories and sugars, without the fiber content of whole apples to promote satiety. A cup (240 ml) of unsweetened apple juice typically contains:

• 114 calories
• 24 grams of sugar
• 0.5 grams of fiber

In comparison, a medium-sized whole apple provides:

• 95 calories
• 19 grams of sugar
• 4 grams of fiber

The lack of fiber in juice means you’re more likely to overconsume calories without feeling full, potentially leading to weight gain over time if not balanced with overall calorie intake.

How does apple juice affect blood sugar levels?

Another significant concern is the impact of apple juice on blood sugar levels. The high sugar content, combined with the lack of fiber, can cause rapid spikes in blood glucose. This effect is particularly problematic for individuals with diabetes or those at risk of developing the condition.

The glycemic index (GI) of apple juice is typically higher than that of whole apples, meaning it causes a faster and more significant increase in blood sugar levels. This rapid rise can be followed by a sharp drop, potentially leading to feelings of hunger and fatigue.

Dental Health: The Impact of Apple Juice on Your Teeth

While apples are often touted as “nature’s toothbrush” due to their fibrous texture, apple juice doesn’t offer the same benefits and may actually pose risks to dental health when consumed excessively.

Does apple juice contribute to tooth decay?

The high sugar content and acidity of apple juice can contribute to tooth decay and enamel erosion. When bacteria in the mouth feed on the sugars in apple juice, they produce acid that can erode tooth enamel. Additionally, the natural acids in apple juice can directly contribute to enamel erosion.

To minimize the risk to dental health:

• Drink apple juice in moderation
• Use a straw to minimize contact with teeth
• Rinse your mouth with water after drinking juice
• Wait at least 30 minutes before brushing your teeth to avoid brushing acid into the enamel

Are there any benefits of apple juice for oral health?

While whole apples can help clean teeth due to their fibrous texture, apple juice doesn’t offer this benefit. However, some studies suggest that certain compounds in apples and apple juice may have antimicrobial properties that could potentially help fight against oral bacteria. Nevertheless, these potential benefits don’t outweigh the risks associated with the high sugar content and acidity of the juice.

Digestive Health: How Apple Juice Affects Your Gut

The impact of apple juice on digestive health is a complex topic, with both potential benefits and drawbacks to consider. Understanding these effects can help you make informed decisions about incorporating apple juice into your diet.

Can apple juice cause digestive discomfort?

For some individuals, consuming large amounts of apple juice may lead to digestive discomfort. This is primarily due to two factors:

1. High sugar content: The natural sugars in apple juice, particularly fructose, can be difficult for some people to digest, leading to bloating, gas, and diarrhea.
2. Sorbitol: Apples contain sorbitol, a sugar alcohol that can act as a laxative when consumed in large amounts. This can lead to increased bowel movements or diarrhea in sensitive individuals.

If you experience digestive issues after drinking apple juice, consider reducing your intake or diluting the juice with water.

Are there any digestive benefits to drinking apple juice?

Despite potential digestive discomfort for some, apple juice may offer certain benefits for gut health:

• Prebiotic properties: Some of the compounds in apple juice may act as prebiotics, feeding beneficial gut bacteria.
• Hydration: The high water content can help maintain proper hydration, which is essential for digestive health.
• Gentle on the stomach: For some people, apple juice may be easier to tolerate than other acidic juices when experiencing mild digestive upset.

It’s important to note that these potential benefits are most pronounced when apple juice is consumed in moderation as part of a balanced diet.

4 Benefits of Apple Juice (And 5 Downsides)

When apples are juiced, their hydrating quality is maximized, and some plant compounds are retained. However, juicing reduces other benefits of whole apples, including fiber and the ability to satisfy hunger.

Whole apples are an extremely healthy food, but apple juice has pros and cons.

Here are 4 benefits and 5 downsides of drinking apple juice.

1. Supports hydration

Apple juice is 88% water and tastes good. This makes it easy to consume — especially for those who are sick and at an increased risk of dehydration (1).

In fact, some pediatricians recommend half-strength apple juice — a mix of half juice, half water — for sick kids who are mildly dehydrated and at least one year old (2, 3).

In a study of mildly dehydrated children with diarrhea and vomiting, those offered diluted apple juice were 6.5% less likely to need fluids delivered via their veins than those given a medicinal electrolyte drink (4).

Though electrolyte drinks are specially formulated to rehydrate, some children don’t like the taste and won’t drink them. They’re also relatively expensive.

Diluted apple juice is a practical and pleasant alternative for kids, as well as adults (4).

Be sure to drink diluted juice to rehydrate, as the high sugar content of full-strength juice can draw excess water into your gut and worsen diarrhea — particularly during recovery from illness (5, 6).

In more severe cases of dehydration, medicinal electrolyte drinks are still advised. Though the amount of potassium in apple juice is similar to electrolyte drinks, it has little sodium, which is also lost via bodily fluids when you’re sick (1, 2, 3).

Summary Apple juice is high in
water and tastes good, making it a good choice for hydrating. To avoid side
effects, dilute to half-strength when using it to rehydrate after an illness.

2. Contains beneficial plant compounds

Apples are rich in plant compounds, particularly polyphenols. While the majority of these compounds are in the peel, some from the apple flesh are retained in the juice (7).

These plant compounds may protect your cells from inflammation and oxidative damage. Both of these processes are underlying factors in chronic conditions, including certain cancers and heart disease (8).

In one study, healthy men drank a 2/3 cup (160 ml) of apple juice, then scientists drew their blood. Oxidative damage in their blood was suppressed within 30 minutes of drinking the juice, and this effect continued for up to 90 minutes (9).

For more polyphenols, opt for cloudy juice — which contains pulp — rather than clear, which has the pulp removed (7).

One analysis found that cloudy apple juice had up to 62% more polyphenols than clear juice (7).

The majority of store-bought apple juice is clear in appearance, meaning you can easily see through it. Organic varieties are more commonly available in the cloudy form.

Summary Apple juice contains
plant compounds called polyphenols, which may help protect your cells from
disease-promoting oxidative stress and inflammation. Cloudy juice with pulp is
higher in polyphenols than clear juice.

3. May support heart health

Plant compounds — including polyphenols — in apple juice may be particularly beneficial for heart health.

Polyphenols may prevent LDL (bad) cholesterol from becoming oxidized and building up in your arteries. Higher levels of oxidized LDL are linked to an increased risk of heart attack and stroke (10).

One study observed that when healthy adults drank 1 1/2 cups (375 ml) of clear apple juice daily for 6 weeks, their LDL (bad) cholesterol was 20% more resistant to oxidation compared to the start of the study (11).

Additionally, when healthy women drank 1 1/4 cups (310 ml) of clear apple juice, the antioxidant activity of their blood increased nearly 11% within 1 hour of drinking the juice, compared to a placebo drink (12).

This boost in antioxidant activity means more potential protection from heart disease. Still, more human studies are needed to confirm these heart health benefits.

Summary Human studies suggest
drinking apple juice may increase antioxidant activity in your blood and help
protect LDL (bad) cholesterol from oxidation. This may reduce your risk of
heart disease.

4. May protect your brain as you age

Preliminary studies suggest that apple juice may support brain function and mental health as you age.

Some of this protection may be due to the antioxidant activity of the polyphenols found in the juice. They may shield your brain from damage by unstable molecules called free radicals (8, 13).

In a series of studies, older mice were given daily apple juice that was equivalent to 2‒3 cups (480‒720 ml) for a human. When the mice consumed the juice for one month, they:

• performed significantly better on
  maze-based memory tests, compared to a control group that didn’t receive
  the juice (14)
• maintained brain levels of
  acetylcholine, a nerve messenger that’s important for memory and good
  mental health and that tends to decline in aging — as was the case in the
  control group in this study (15)
• suppressed an
  increase in beta-amyloid protein fragments in the brain, which are
  associated with brain damage in Alzheimer’s disease (16)

Additionally, when people with Alzheimer’s disease drank 1 cup (240 ml) of apple juice daily for 1 month, their behavioral and mental symptoms — like anxiety, restlessness, and false beliefs — improved by 27%. However, memory and problem solving didn’t improve (17).

Further human studies are needed to confirm the benefits of apple juice for brain function and clarify how much would be needed for this purpose.

Summary Animal studies observe
that apple juice may help protect memory and other aspects of brain health in
aging. Preliminary human research suggests that it may improve behavior and
mental health in Alzheimer’s disease.

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5 Downsides of apple juice

Juicing apples results in the loss of some benefits and creates potential health risks.

Here are the top 5 concerns related to drinking apple juice, along with ways to overcome some of them.

1. May contribute to weight gain

If you drink apple juice, portion control is essential. A 1-cup (240-ml) serving has 114 calories, while a medium-size apple has 95 calories (1, 18).

The juice can be consumed faster than a whole apple, which can cause you to take in a large number of calories over a short period of time.

Additionally, juice isn’t particularly good at satisfying hunger or helping you feel full. This may lead you to consume excess calories (19).

In one study, adults were given a whole apple, applesauce, or apple juice in equal amounts based on calories. Whole apples satisfied their hunger best. Juice was the least filling — even when fiber was added to it (20).

For these reasons, the risk of taking in too many calories and gaining weight from drinking juice is greater, compared to eating whole apples. This is true for both adults and children (18, 21, 22).

The American Academy of Pediatrics recommends the following daily juice limits:

One cup (240 ml) is also the recommended daily limit for adults (23, 24).

2. Low in vitamins and minerals

A 1-cup (240-ml) serving of apple juice is not a good source of any vitamins or minerals, meaning it doesn’t supply at least 10% of the Reference Daily Intake (RDI) for any micronutrient (1).

That said, vitamin C — or ascorbic acid — is commonly added. In many cases, apple juice is fortified to provide 100% or more of the RDI for vitamin C per serving (25).

If not fortified, apple juice provides around 2% of the RDI for this vitamin per serving. For comparison, one medium apple averages 9% of the RDI (1).

If you eat a variety of whole fruits and vegetables, you can easily meet your quota for vitamin C without drinking fortified juice.

3. High in sugar — low in fiber

Choose 100% juice varieties rather than drinks that are a blend of apple juice, added sugar, and water.

Still, virtually all of the calories in 100% apple juice come from carbs — mostly from fructose and glucose, two naturally-occurring sugars (1).

At the same time, a 1-cup (240-ml) serving of juice — whether clear or cloudy — supplies only 0.5 grams of fiber.

For comparison, a medium apple with the peel has 4.5 grams of fiber — or 18% of the RDI — for this nutrient (1, 7).

Fiber, as well as protein and fat, helps slow digestion and promotes a more moderate rise in blood sugar. The combination of high sugar and low fiber in the juice can spike your blood sugar.

If you drink apple juice, pair it with something that contains protein and healthy fat to reduce its impact on your blood sugar (26).

For example, when healthy adults ate a breakfast of apple juice, bread, and peanut butter, their rise in blood sugar was 30% less compared to the same meal without peanut butter (26).

4. Encourages tooth decay

Drinking fruit juice is linked to tooth decay. Bacteria in your mouth consume the sugars in juice and produce acids that can erode tooth enamel and lead to cavities (27).

In a test-tube study that assessed the dental effects of 12 different types of fruit juice, apple juice was found to erode tooth enamel the most (28).

If you drink apple juice, avoid swishing it around in your mouth. The longer your teeth are exposed to sugar, the more likely you’ll get cavities. Using a straw may also reduce your risk of tooth decay (27, 29).

5. Contaminated with pesticides

If you drink nonorganic juice, pesticide contamination is another concern. Pesticides are chemicals used to protect crops from insects, weeds, and mold.

When the U.S. Department of Agriculture tested 379 samples of nonorganic, 100% apple juice, about half of them contained detectable levels of at least one pesticide (30).

Though these residues were below the limits set by the U.S. Environmental Protection Agency, children are more vulnerable to pesticide exposure than adults. If your child regularly drinks apple juice, it’s probably best to choose organic (30, 31, 32).

Organic juice is also preferable for adults, as it’s uncertain how long-term exposure to small amounts of pesticides may increase your risk of certain cancers, fertility problems, or other health concerns (31, 33).

Summary You should limit apple
juice in your diet because it isn’t very filling, is high in sugar, encourages
tooth decay, and is low in vitamins, minerals, and fiber. Nonorganic juice is
also commonly contaminated with pesticides.

The bottom line

Apple juice can be useful for rehydrating when you’re sick. Its disease-fighting plant compounds may also protect your heart and brain as you age.

However, apple juice is not very filling compared to whole apples, nor does it offer much fiber, vitamins, or minerals.

Still, if you really like it, choose cloudy, organic juice with the pulp to get more beneficial plant compounds and avoid pesticide contamination.

Due to its high calorie content, be sure to enjoy this juice in moderation.

When You Drink Apple Juice Every Day, This Is What Happens To Your Body

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By Lauren Cahn/Updated: July 14, 2022 4:17 pm EST

Life may be a bowl of cherries, but only an apple a day is reputedly capable of keeping the doctor away, or so it’s been said in one form or another since Victorian times, according to Healthline. Of course, “reputedly” is an important qualification here, since science has not yet managed to prove a statistically significant relationship between the eating of an apple a day and doctor’s visit avoidance in humans. On the other hand, people who eat apples on a daily basis may take fewer prescription medications than those who don’t, according to a 2015 study published in JAMA Internal Medicine. In addition, studies have linked the consumption of apples to a reduced risk of various cancers, cardiovascular disease, and metabolic disorders, including diabetes and related insulin resistance, per Medical News Today. 

So, if apples are healthy for you, how about apple juice? The fact that nearly 1.49 million juice extractors were sold in the U.S. in 2019 would suggest that quite a lot of people enjoy consuming their fruits as juices. While studies suggest that drinking the juice of a fruit is no more beneficial than eating the fruit itself, per Mayo Clinic, and some experts recommend always choosing the fruit over the juice, is it nevertheless possible to get the same, or at least comparable, benefits from drinking apple juice as you can from eating apples? Join us as we delve into what happens to your body when you drink apple juice every day.  

Apple juice nutrition facts

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Apple juice’s nutritional value comes mainly from supplying energy in the form of calories, according to Nutritionix, which points out that one cup of apple juice contains around 114 calories. (This, of course, can vary based on the type and brand of apple juice.) Apple juice generally contains about 28 grams of carbohydrates, and of that, 24 grams are from sugars and .5 are from fiber.

If it sounds like apple juice is high in carbohydrates and sugar, that’s because it is. But so are apples, according to the USDA, which says a medium apple contains about 25 grams of carbohydrates, 19 of which are from sugars, and 3 from fiber. As you can see, both apples and apple juice are high in sugar, most of which is fructose, according to Healthline. However, the higher fiber content in apples themselves means the fructose is digested more slowly when you eat an apple, versus when you drink a cup of apple juice, so you may feel hungrier sooner after drinking apple juice than you would after eating an apple.  

In terms of micronutrients, apple juice isn’t going to do much toward satisfying your daily vitamin and mineral requirements, according to Healthline – unless it has been fortified with vitamin C, as it sometimes is. On the other hand, the plant compounds in apple juice may offer some longterm benefits, as discussed later.

You might be getting too much of this kind of sugar

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Apple juice gets its sweetness from fructose (via Healthline). Fructose consumption increases blood sugar levels, but not to the level of a “spike,” according to Livestrong. The bigger issue with the fructose in apple juice is how much we end up consuming — because it’s possible, if not a little too easy, to consume a lot of apple juice without realizing, per Well+Good. 

Although it is a naturally occurring form of sugar found in fruit, fructose is associated with a number of negative health conditions when consumed in excess, according to a 2008 meta-analysis published in the American Journal of Clinical Nutrition. Those health conditions include all of the various conditions associated with metabolic syndrome, such as “insulin resistance, elevated triglycerides, abdominal obesity, elevated blood pressure, inflammation, oxidative stress, endothelial dysfunction, microvascular disease, hyperuricemia, glomerular hypertension and renal injury, and fatty liver.” 

According to the authors of the 2008 meta-analysis, it would appear that one can safely consume up to 90 grams of fructose per day. As discussed above, a one-cup serving of 100% apple juice delivers somewhere in the vicinity of 24 grams of fructose. So, you can see how that might add up rather quickly, which is why Samantha Cassetty, RDN, recommends limiting consumption to one cup per day (per Well+Good).

Apple juice consumption is associated with a higher risk of rheumatoid arthritis

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The above-referenced 2008 meta-analysis focused on the metabolic conditions that may be correlated with the consumption of excess fructose, which is the naturally-occurring sugar that gives apple juice its sweetness. A later study published in 2016 in the Journal of Diabetes and Nutrition added rheumatoid arthritis to the litany of medical conditions that are now associated with the regular drinking of fructose-sweetened beverages, including apple juice. Rheumatoid arthritis is a chronic autoimmune disorder that causes arthritic pain and inflammation in joints, but may also present as inflammation in various organs of the body, per Mayo Clinic.  

In the 2016 study, which was based on questionnaire data elicited from a cross-sectional sample of 1,209 adults ages 20-30, the researchers found that those who reported drinking apple juice and/or other fructose-sweetened beverages five or more times per week were three times more likely to develop rheumatoid arthritis — although the study did not suggest a causal relationship. A 2018 article published in the journal Reumatologica cited the study in support of its thesis that greater attention must be paid to how diet may affect the development and progression of rheumatoid arthritis. It also listed apple juice as one of the lifestyle factors that is known to promote rheumatoid arthritis.

Drinking apple juice can help reduce inflammation

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Although apple juice consumption has been associated with increased risk of rheumatoid arthritis, studies have also shown that eating apples may be associated with lower levels of inflammation (via Medical News Bulletin). According to Healthline, this may be because apples are rich in polyphenols. Polyphenols are a subclass of phytochemical (i.e., a plant-based compound) known to help protect against inflammation, according to a 2016 paper published in Oxidative Medicine and Cellular Longevity. The obvious question, then, is whether the same can be said of apple juice, and that’s one of the questions that the 2016 paper sought to address.

A February 2022 review of the health benefits of apple juice noted, “Polyphenols can be lost in part during juice processing mostly due to the oxidative conditions of pulping, pressing and clarification. ” Accordingly, the less processed the apple juice, the richer it may be in polyphenols. If that’s important to you, then cloudy apple juice, which doesn’t have the pulp removed, may be your best option as far as juices go. 

Cloudy apple juice may also be your best option if you’re hoping to benefit from the fiber pectin’s ability to mitigate inflammation through antioxidant activity. It may also help decrease inflammation through activity in the gut, which, among other things, helps balance its flora. The problem with pectin is that much of it is removed during the processing of apples into clear juice (i.e., no pulp), per a 2013 study published in European Journal of Nutrition.

Apple juice consumption can reduce your cancer risk

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Carcinogenesis is an extraordinarily complex process, but one contributing factor is inflammation, according to the authors of a comprehensive review of the health benefits of apple juice that was published in February 2022 in the journal Nutrients. As discussed above, regular apple juice consumption may be protective against inflammation to the extent the juice is not processed to the point where the polyphenols and pectin have been removed — i.e., the cloudier the apple juice, the more beneficial it may be for you in this respect. Drinking apple juice may help to prevent the growth of cancer cells in other ways as well, although further research needs to be done. 

For example, a 2008 study published in the European Journal of Nutrition, in which researchers gave colon cancer patients cloudy apple juice to drink before having part of their intestines removed via ileostomy, found cancer-fighting polyphenols in the ileostomy samples. That’s good news in terms of cloudy apple juice being a useful polyphenol delivery system to the intestines. What is not yet discernible is whether and to what extent the available polyphenols might actually fight cancer growth in the intestines. For that reason, as well as many others, this research is still in its infancy, although a 2009 review published in Molecular Nutrition and Food Research does assert independently that apple juice may reduce colon cancer risk for some.

Drinking apple juice every day can protect your heart

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According to the aforementioned 2022 review, apple juice consumption has been linked to better cardiovascular health. In fact, the study authors made that conclusion after reviewing and analyzing 20 studies, which demonstrated that consuming moderate amounts of apple juice can be protective of cardiovascular health, as measured by various markers of cardiovascular disease risk, including measures of oxidative stress.

Likewise, Healthline points out that scientific literature is rife with studies demonstrating that the polyphenols contained in apple juice (and particularly cloudy apple juice, for the reasons discussed above) can support cardiovascular health. It even cites a 2000 study in which healthy adults drank 12 ounces of clear apple juice for a period of six weeks. At the end of the study period, blood tests revealed LDL cholesterol that was 20% more resistant to oxidation than it had been when first measured at the start of the study.   

LDL oxidation is one of those aforementioned markers of cardiovascular disease risk, according to Future Medicine. The reason why it’s useful as a marker is that increased LDL oxidation is actually what causes cholesterol to accumulate in the arteries, according to a 2021 paper published in Current Molecular Pharmacology. In fact, that accumulation is the hallmark of atherosclerosis. As the study authors point out, many other studies have found that polyphenols help prevent that accumulation, likely by helping circumvent that oxidation process. 

A daily cup of apple juice could do your brain a favor at any age

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In 2011, the authors of a comprehensive review of apples and apple components (e.g., plant compounds) and their relationship to human health acknowledged that little research has been done regarding how apples and apple juice might decrease the risk of Alzheimer’s and/or slow age-related cognitive decline. However, the little research that had been done at the time seemed to suggest to them that apples and apple juice might eventually be neuroprotective — meaning it could help improve neural functions. 

Currently, there is still a dearth of research on the relationship between apple juice consumption and neuro/cognitive health in humans, but the aforementioned 2022 review of the health benefits of apple juice may fill in some gaps. First, it cites a 2010 study in which adults with moderate-to-late-stage Alzheimer’s consumed one cup of apple juice daily for one month. At the end of that month, they showed improvements in terms of behavioral and psychological symptoms (e.g., agitation, anxiety, and delusional ideation). On the other hand, no such improvement in cognitive performance was observed.

Slightly more attenuated, but still considered relevant enough for mention by the authors of the 2022 review, is a 2003 study published in JAMA Pediatrics that shows that apple juice can help children absorb iron from their meals. The neuro/cognitive connection the authors make is that iron-deficiency anemia is associated with higher risk of dementia. 

Apple juice can help keep you hydrated

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Apple juice’s water content is 88%, according to Healthline, which means it’s almost as full of water as water itself. It’s also universally appealing. So, obviously, apple juice is a great source of hydration (assuming you’re not substituting more than a cup or so per day for water, per Samantha Cassetty, RDN, via Well+Good). It also supports optimal fluid balance in the body, because it contains moderate levels of potassium. 

According to the Harvard T.H. Chan School of Public Health, potassium is an essential mineral which is responsible for maintaining your intra-cellular fluid balance (sodium regulates fluid balance outside the cells). If you’re wondering what fluid balance does for you, among other things, it keeps your muscles contracting and your blood pumping at optimal pressure for optimal oxygen delivery throughout your body. According to the American Heart Association, adults need 4,700 mg of potassium each day. A small apple will give you about 150 mg, according to Drugs, but an eight-ounce serving of apple juice offers 300 mg. 

So, not only will drinking apple juice daily help you stay hydrated, it will also put a significant dent in your daily potassium requirements in support of your body’s overall fluid balance. And that might go a long way to explaining why apple juice was more effective at reducing the need for IV fluids in mildly dehydrated children who were the subject of a 2016 study published in JAMA. 

You might want to rethink your daily apple juice if you’re concerned about kidney stones

fizkes/Shutterstock

Hydration can help prevent kidney stones, according to a 1996 study published in the American Journal of Epidemiology. However, that study also indicates that apple juice may not be an ideal hydration delivery system for this purpose. For that study, the researchers analyzed data elicited by questionnaire from 45,289 men, ages 40 through 75, none of whom had a history of that kidney stones. During six years of follow-up, what the researchers discovered is that the men who reported drinking one or more cups of apple juice daily were actually 35% more likely to be diagnosed with kidney stones those who did not. In other words, hydrating with apple juice didn’t do any favors for these subjects when it came to the risk of developing kidney stones. By contrast, the beverages that were associated with a reduced risk of kidney stones were coffee (10% reduction in risk), tea (14% reduction), beer (21%), and wine (38%). 

However, studies indicate that there is one kind of kidney stone of which drinking apple juice may be able to reduce the risk: a brushite stone (via The New York Times). As described by ClinicalTrials.gov, brushite stones sound particularly unpleasant, as they tend to recur and often require surgical intervention. On the other hand, they’re quite rare. So this may be a question of picking one’s battles.

Apple juice can relieve constipation, but it can also have the opposite effect

Pixel-Shot/Shutterstock

Drinking apple juice every day may actually help to keep constipation at bay, according to Healthline — although not quite as well as eating an apple a day. Apples, whether eaten whole or as juice, are high in fructose, which can help keep things moving along through your digestive tract. When eaten whole, the fiber content in apples also supports regular bowel movements, according to Medical News Today. The same cannot be said of apple juice, even cloudy apple juice, although the latter may arguably have a slightly higher fiber content than clear apple juice, per a 2013 study published in the European Journal of Nutrition. The dearth of fiber in apple juice may be why apple juice’s laxative effect is described by Healthline as “gentle.”

On the other hand, however, too much apple juice can cause gastrointestinal distress, including diarrhea, according to Allison Gregg, RDN, LD/N, via Eat This Not That. “Your body is only capable of digesting a certain amount of fructose at one time,” Dr. Gregg explained. “If too much is consumed, diarrhea can occur.” Complicating matters is the fact that “too much” can vary from person to person. In fact, a 1985 study published in JAMA Pediatrics pointed out that in some children, “nonexcessive apple juice intake” may cause diarrhea. And by non-excessive, the study authors seemed to be suggesting that as little as one cup of apple juice can be the culprit. 

Apple juice may interact with certain medications

Zamrznuti tonovi/Shutterstock

Before you start drinking apple juice on a daily basis, it’s important to consider that apple juice may interact with certain drugs, both prescription and over-the-counter. For example, fexofenadine, the active ingredient in the allergy medication Allegra, may be less effective when taken with apple juice because the juice may decrease how much of the drug your body absorbs, according to Rx List. Accordingly, Rx List recommends a gap of four hours between taking this drug and drinking apple juice. 

As discussed above, apple juice affects blood sugar levels, albeit not dramatically, per Livestrong. Still, that can be problematic if you’re diabetic and/or are taking medication to lower your blood sugar levels. Accordingly, if you’re thinking about adding a daily glass of apple juice to your diet, you might want to discuss it with your healthcare practitioner to determine whether it may be, or could become (depending on your blood sugar readings after drinking apple juice), necessary to adjust your diabetes medication dosage. 

Apple juice may also not be the best thing to incorporate into your daily diet if you’re dealing with elevated blood pressure, according to Time, referencing a 2015 study that found that frequent fruit juice consumption is associated with higher blood pressure readings. Accordingly, Rx List suggests that apple juice may interfere with blood pressure medication, so it’s advisable to check with your doctor before upping your apple juice intake.

Apple juice may not be doing wonders for your teeth

Shutter.B/Shutterstock

Some dentists advise their patients that eating an apple can help keep teeth clean in between brushings. For example, the pediatric dental professionals at Houston Pediatric Dentist state that eating apples can clean teeth by scrubbing away plaque and food debris. However, a 2018 study published in PLOS ONE challenges that claim. For that study, 20 adults with generally good oral health were divided, at random, into two groups. One group was told to brush their teeth between meals. The other group was told to eat an apple. After two weeks, the researchers found that eating an apple didn’t remove plaque, and actually seemed to favor the growth of plaque over the next 24 hours. 

On the other hand, the 2018 study also found that eating apples effected an immediate “reduction in salivary bacterial viability similar to that after tooth brushing.” It’s possible that this effect is due to apples being highly acidic, according to the pediatric dental professionals at South Davis Kids. In fact, the dental professionals at Houston Pediatric Dentist acknowledge that the acidity in apples can help eliminate some of the bacteria that cause bad breath. 

Since apple juice is acidic as well, one might assume that drinking apple juice might have that same effect on salivary bacteria and its effect on breath. However, it appears that in juice form, that same acidity may go so far as to attack tooth enamel (via South Davis Kids). 

If you drink a lot of juice, it will be bad – Hitech

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28. 09.11, 14:55

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Scienceblog.ru

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Drinking more than three glasses of juice a day is dangerous for your health. In particular, it threatens the development of colon cancer. This conclusion was made by researchers from the University of Western Australia.

Scientists are constantly looking for factors that make the human body vulnerable to cancer. The new study involved 1000 healthy people and 918 patients diagnosed with colon cancer. The diet of volunteers, which was studied for two years, was subjected to the closest attention from the researchers. It turned out that juices are not at all as useful as previously thought. And we are talking not only about factory juices, to which all kinds of preservatives are added, but also about freshly squeezed ones.

According to scientists, the fact is that a number of useful substances are lost during the mechanical processing of fruits and vegetables. So, in juices there is no fiber, the fibers of which serve as a “panicle” for the intestines, vitamins and antioxidants are partially destroyed. In addition, a large amount of sugar just can contribute to the formation of malignant tumors.

From comments:

S.T.A.L.K.E.R9492: 28.09.2011 15:46
Everything is good in moderation!

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benefit and harm to the body of men, women, children

An Irish belief says that an apple is a fruit that gives immortality. Not without reason: in liquid fruits there are a lot of vitamins, minerals, pectin, organic acids and fiber. When making juice, some of these valuable substances pass into the drink. What is useful apple juice and how to improve health with it?

The history of apple juice in nutrition

People have been using apples for food for more than 5 thousand years. The territory of modern Kazakhstan (southern) and Kyrgyzstan is considered the birthplace of this plant. In the foothills of the Trans-Ili Alatau, one can still meet the Sievers apple tree – a wild species from which the domestic apple tree originated.

Apple juice was first made in England. There are references to it in the documents of the Anglo-Saxon era. Today, such a drink is prepared in all countries of the world where apples grow. And in the United States, China, Germany and Poland, this juice is one of the most common drinks.

Several dozen companies produce apple juice in Russia. This product can be easily found in the nearest supermarket. But it is better to cook it yourself from fruits grown in the country.

Composition and calorie content of apple juice

The energy value of the drink and its composition largely depend on the variety of apples from which the juice is made. The manufacturer can additionally enrich industrial juices with vitamins and minerals.

Calories per 100 ml	46 kcal
Protein	0.3 g
Fat	1.1 g
Carbohydrates	44. 6 g
Vitamin A	1.0 IU
Vitamin C	0.9 mg
Choline	1.8 mg
Calcium	8.0 mg
Magnesium	5.0 mg
Phosphorus	7.0 mg
Potassium	101 mg

Apple Juice Benefits

Apple juice is 88% water, so it is great for dehydration. It is recommended to drink it to make up for the lack of moisture in the body after illnesses. This is especially true for young children, who usually refuse special medicinal drinks, but drink sweet juice with pleasure.

With its broad nutritional profile, apple juice can improve heart and digestive health, help with weight loss, maintain visual acuity, and prolong youthful skin.

Apple juice with pulp is the most beneficial for health, because it retains fiber and more valuable substances. Multicomponent drinks will also give many benefits to the body – they combine the benefits of several fruits. For example, carrot-apple juice due to the high concentration of vitamin A strengthens the nervous system, increases concentration and improves brain activity.

– Apple juice is recognized all over the world. This is due to the fact that the drink turns out to be tasty and is liked by both adults and children. In addition, it has beneficial properties for the body, which is confirmed by scientific research. Apple juice contains many vitamins and minerals. American scientists have proven that its use before meals reduces the risk of developing senile dementia, has a beneficial effect on memory and helps maintain a clear mind. Also, natural apple juice is useful for the prevention of arterial hypertension, atherosclerosis, obesity (normalizing metabolism and the functioning of the gastrointestinal tract). In addition, the drink has a positive effect on a person’s well-being,” says dietitian, nutritionist Clinic of Integral and Restorative Medicine Scandinavian Health Center Inga Davtyan . – Apple juice can be used not only as a ready-made drink, but also mixed with any other juices: orange, carrot, pumpkin. To reduce the concentration and calorie content of the drink, it can be diluted with water, and the acid can be removed with a spoonful of honey. Also, juice can be used to prepare various dishes, desserts.

Benefits of apple juice for men

Photo: pixabay.com

This product contains vitamin C, which is required by the body to support the immune system. It acts as an antioxidant – it strengthens the immune system and protects the body from oxidative stress and inflammation. This is important for the prevention of cardiovascular and neurodegenerative diseases.

In a 2004 study, flavonoids and polyphenols from apples were shown to help lower blood levels of “bad” cholesterol (1). And a 2008 study found that the active ingredients present in apple juice may help prevent and treat Alzheimer’s and Parkinson’s disease (2).

Benefits of apple juice for women

One of the most attractive properties of apples for women is their help in weight loss. That is why there are so many apple diets. But sticking to strict nutrition systems is fraught with health. While whole apples and apple juice can be included in the daily menu and take small steps towards your goal.

If you replace unhealthy snacks with fruits and juice, the arrow on the scales will move towards lower values.

A study by Isfahan University of Medical Sciences found that eating apples in various forms can lead to weight loss in overweight people (3).

Benefits of apple juice for children

Apples and apple juice are rich in vitamin A. This nutrient helps improve vision and prevent eye diseases (4). Therefore, apple juice should be given more often to schoolchildren and students. In conditions of increased eye strain, it will help prevent a decrease in visual acuity.

It is useful to include multicomponent juices in the children’s menu. Grape-apple juice will help with anemia and energize with overwork and loss of strength, and pumpkin-apple juice will improve the functioning of the digestive organs and improve stool.

Harm of apple juice

Photo: pixabay.com

In moderation, apple juice will only benefit the body of a healthy person. But its excessive use can provoke the appearance of flatulence and diarrhea.

People with kidney disease should be aware that apple juice contains oxalates, the excess of which contributes to the formation of kidney stones. And patients with diabetes should prefer juice with pulp and no added sugar. Store-bought juice packs abound last, and so consuming them can cause a spike in blood glucose levels.

The recommended daily intake of apple juice for adults is 240 ml, and for children 2 years and older – 120-180 ml.

– Apple juice is a healthy drink, but you need to use it correctly. First, after treating yourself to juice, you should pay special attention to the oral cavity: brush your teeth or at least rinse your mouth. This is due to the fact that apple juice is a rather aggressive sweet and sour drink, and can harm your teeth. Also, to prevent this from happening, it is recommended to drink it through a straw, says Inga Davtyan. – Secondly, apple juice should not be used at all for pancreatitis, peptic ulcers of the stomach and / or intestines, diabetes mellitus (only from unsweetened varieties of apples), poisoning and during infectious diseases of the intestine. Also, this drink should be excluded from the diet in case of individual intolerance and exacerbation of food allergies.

Medical uses of apple juice

An old English proverb says one apple a day and you don’t need a doctor.

— Apple juice is used in medicine for the prevention and treatment of various ailments. Apple juice helps replenish iron stores and is effective in treating anemia. The drink can lower blood cholesterol levels, improve intestinal motility, reduce inflammation in the urinary system, as well as normalize sleep, strengthen bones, remove excess fluid, and normalize metabolism. Apple juice is also a powerful antioxidant,” says Inga Davtyan.

Culinary uses of apple juice

This product is used to make cocktails, mousses, jellies, jelly and sorbets. Based on it, sauces are prepared for baking fish and meat, added to salads and desserts. Making delicious apple juice at home is easy.

Apple-Pear Juice

Combines the taste and benefits of bulk apples and fragrant pears. Given that the latter have a lower sugar content compared to apples, the juice may turn out sour. Therefore, sugar 9 was introduced into the recipe.0367

Photo: pixabay.com

90 243

Cut the washed fruits in half and remove the cores . Pass the prepared halves through the juicer. Pour the resulting juice into an enamel pan and put it on the stove. Bring the juice to a boil, skimming off the foam that forms. Add sugar and wait until it dissolves. Strain hot juice through cheesecloth. It remains only to cool.

Pumpkin-apple juice

Just two ingredients – and you get a bright and healthy fruit and vegetable drink

Photo: pixabay.com

Wash pumpkin and apples. Cut the apples in half and remove the cores. Remove the peel from the pumpkin, chop the pulp into small slices. Pass the prepared fruits through a juicer. Stir the resulting juice until smooth. The drink is ready to drink, it does not need to be boiled.

Share your recipe

Send your signature dish recipe to [email protected] . “Komsomolskaya Pravda” will publish the most interesting and unusual ideas

How to choose and store apple juice

Juice with a minimum of unknown components should be preferred in the store. Preservatives and food additives do not add any benefit to the drink. Open juice should be drunk within 1-2 weeks. All this time it should be stored in the refrigerator.

Freshly squeezed juices are best prepared in portions. Upon contact with air, apple juice oxidizes and loses some of its beneficial components. Therefore, it must be drunk immediately.

Canned terms can be stored in a cool dry place for up to a year.

Popular questions and answers

Our expert Inga Davtyan answers questions about apple juice.

Can you drink concentrated apple juice?

Drinking concentrated apple juice can be dangerous even for a healthy person. It exerts an increased load on the gastrointestinal tract, which can cause heartburn, disruption of organs, and exacerbation of chronic diseases. In this regard, it is better to use such a drink in a diluted form: two parts of water to one part of juice. Thus, the aggressiveness of the juice is reduced, which will reduce the load on the mucous membrane of the digestive system.

Why can apple juice turn into vinegar? How to prevent this?

Through a natural fermentation process, apple juice turns first into cider and then into vinegar. The process of turning apple juice into vinegar takes approximately 2-4 weeks. To prevent this, the juice must be stored properly: at the correct temperature, in a clean container with a tight-fitting lid.

How to make apple juice at home?

Apple juice is easiest to make with a juicer or blender. It is advisable not to add sugar, but you can take honey as a sweetener.

If using a blender, core the apples and place them in a blender, add half a glass of water and blend until smooth. Then you can get rid of the pulp by straining the resulting mass through cheesecloth.

When using a juicer, simply peel the apples from the core and seeds, and then squeeze the juice. The remaining pulp can be added to the finished juice, or used for baking and other dishes.

Sources

1. Jeanelle Boyer, Rui Hai Liu.