Including more fruit in our daily diet is often a recommendation from healthcare professionals, consuming fruit juice (such as apple juice) benefits us hugely in a vast array of ways. This refreshing beverage contains a diverse nutritional profile, as well as satisfying our sweet tooth.
But what exactly are the health benefits of apple juice, and how can we make the most of them? In this article, we’ll explore not only the benefits of apple juice, but also the potential downsides, nutrition, and how to pick the best apple juice for you.
We’ll also answer any burning questions you might have about this delicious drink, and why it should form part of a hearty yet healthy breakfast, or replace an unhealthy fizzy drink on your lunch break.
- What is Apple Juice?
- Apple Juice Nutritional Information?
- Benefits Of Apple Juice
- Potential Downsides Of Apple Juice
- How To Pick The Best Apple Juice
- How Often Should You Drink Apple Juice?
- Frequently Asked Questions
- Our Conclusions
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What is Apple Juice?
While this may seem like somewhat of a basic question, it’s absolutely vital (especially when it comes to fuelling our bodies effectively) to address any misconceptions before we discuss any benefits or nutritional information.
Put simply, apple juice is simply the juice that comes from apples (already one of the best superfruits) when they’re pressed, in a similar way to squeezing a lemon, or reaming an orange. Sometimes, the juice is then clarified to remove starch and pectin, a substance that is used commonly in jams to give them their texture.
Many apple juices are made from concentrate, which means that most of the water has been removed, making it taste sweeter. There are additional benefits of drinking apple juice that has been made from concentrate, which we’ll explore later in this article.
While concentrate might sound bad, it simply means that it is more processed than other apple juices. This does not mean that it loses any of the impact that it would have had, but it does miss out on unique benefits of apple juice that’s freshly pressed.
Apple Juice Nutritional Information
Different brands of apple juice may vary, but as a general rule, a one cup (250ml) serving of apple juice gives you 1 of your 5 a day, and contains approximately 114 calories. Here’s the full breakdown of all the apple juice nutrition information for 250ml, including how much of each vital macro- and micronutrient you’ll receive, in relation to your daily intake
- Calories: 114 - (around 5% of your Recommended Daily Intake, or RDI)
- Fat: 0.3g - (less than 1% of your RDI)
- Total Carbohydrates: 28g (around 9% of your RDI, includes sugar)
- Sugar: 24g (around 27% of your RDI)
- Fibre: Trace (less than 1% of your RDI)
- Protein: 0.2g (less than 1% of your RDI)
- Salt: Trace (less than 1% of your RDI)
There are also plenty of vitamins in apple juice, including high amounts of vitamin C, which is not only one of the best vitamins for energy, but it also helps to maintain healthy skin and bones, as well as aiding with wound healing.
Other vitamins in apple juice include small amounts of Vitamin A (which boosts your body’s natural defences) and iron (vital in creating effective red blood cells, which transport oxygen around the body).
Some apple juices also have additional B Vitamins, usually Vitamin B1 (aids in breaking down food into energy), B2 (maintains the nervous system, eyes, and skin), or B6 (helps the body to effectively store and deploy energy), and potassium, which is great for your heart health.
Apple juice also contains a specific kind of antioxidant called polyphenols, a plant compound that’s been linked with a wide array of unique health advantages, making this one of the main health benefits of apple juice.
When it comes to apple juice nutrition, it’s an excellent choice, especially considering the number of vitamins you can find in it. However, it’s equally important to note the high levels of sugar you can find in it, which we’ll explore in more detail later in this article.
The Benefits Of Apple Juice
First, let’s explore just how apple juice benefits the body, and what including a glass of this refreshing beverage in your diet can do for you.
#1 - May Support Your Heart
While more research is needed to confirm the benefits of apple juice for heart health, there have been studies into the effects of apple juice on bad cholesterol that suggest it’s good for your heart.
Reducing your cholesterol means that your heart will be healthier, as your heart won’t be working as hard to pump blood around your body. Having lower levels of cholesterol is highly beneficial for your heart, and thanks to the vitamins in apple juice, can be aided naturally.
Lower levels of bad cholesterol (also known as LDL, which stands for low-density lipoprotein) also mean that we’re less likely to suffer from weight-related issues. Read more in OriGym’s comprehensive guide to the different types of body fat.
The science supports this, too. A recent study showed that drinking 375ml per day for 6 weeks had a profound effect, with LDL (aka bad cholesterol) becoming 20% less likely to oxidise and cause negative effects such as inflammation, plaque build-up, and restricted blood flow.
This is perhaps one of the more subtle apple juice benefits, in that we may not see immediate results, but it can improve our overall quality of life, and help us to make healthier lifestyle choices along the way.
#2 - Can Increase Antioxidants
Antioxidants are molecules that we receive from our foods that can help to keep you healthy by fighting off free radicals, which are potentially harmful compounds that have been irrefutably linked to severe illnesses such as diabetes and cancer.
While the body produces these compounds naturally, it’s absolutely vital that we counteract this production by consuming the right foods, such as some of the best foods for the immune system, as well as drinks that can aid our antioxidant production.
One of the best benefits of apple juice is that it can substantially boost your levels of antioxidants, which can help to inhibit free radicals, and prevent them from doing serious harm to your body.
The antioxidants found in apple juice are predominantly down to the high Vitamin C content, as well as the polyphenols, which bring their own set of unique benefits.
In fact, a recent study uncovered that one of the main benefits of apple juice in particular is this boost of antioxidant activity, especially given their role in the prevention of serious illness and disease, as well as the maintenance of the immune system.
#3 - Could Help To Prevent Cancer
While apples are well documented as being incredibly healthy, apple juice possesses an equally diverse range of advantages, and is easily implemented into a balanced diet.
One of these incredible apple juice benefits is its ability to mitigate against your risks of certain types of cancer, and even ease some of the symptoms of the debilitating condition. One key piece of scientific research discovered that one of the benefits of drinking apple juice or eating apples is that it can reduce the risk of lung and colon cancer.
However, it’s crucial to note that a healthy diet is a key component of this particular benefit, and one that involves apple juice goes a long way to preventing cancer. Be sure to maintain a healthy weight and keep active, enjoying the benefits of regular exercise in order to maximise the positive impact apple juice can have.
Preliminary ideas stemming from the previously mentioned research study also point towards a correlation between consuming apple juice and a reduced risk of skin cancer, but this is, as yet, inconclusive, and needs more research to be fully confirmed.
All of this is attributed to the high content of Vitamin C of apple juice, which provides a welcome boost to our overall antioxidant levels, as well as including the immensely beneficial polyphenols. These plant-based compounds offer their own unique advantages, too, and are often present in the healthiest foods.
#4 - Contains Polyphenols
One of the major benefits of fresh apple juice is it’s high level of a specific plant-based compound known as polyphenols. These naturally occurring molecules contain hugely integral antioxidants that have been linked to a wide variety of benefits, ranging from cancer risk mitigation, to the prevention of cardiovascular issues.
Several different types of polyphenols are found in different fruits and vegetables, but perhaps the most important (and the one that provides the majority of the benefits of apple juice) are flavonoids.
These compounds are rich in antioxidants, and form the foundations of the beneficial nature of many fruits and vegetables. Explore more in our complete guide to the benefits of blueberries and their exceedingly high levels of flavonoids.
While we may not notice the benefits of polyphenols immediately, they work incredibly effectively to protect the body. In fact, polyphenols offer a vast range of benefits, helping to lower blood sugar levels, prevent blood clots, and promote healthy digestion and increased regularity with bowel movements.
This range of advantages is what often sets apple juice apart from other options, and why we might choose to have a glass with a healthy breakfast, or as an alternative to the fizzy drink we could have with dinner.
#5 - May Improve Skin Health
Vitamin C plays an incredibly important role within the body, and perhaps one of the biggest apple juice benefits is that it often contains high levels of the vital nutrient, with some options even being fortified with additional Vitamin C content.
The vital vitamin performs multiple functions in the body - it aids in keeping the skin healthy, provides support for healing wounds and helping the blood to clot effectively, as well as keeping your cells healthy and functioning efficiently, meaning we can maintain a good complexion.
In fact, while we stereotypically associate Vitamin C with citrus fruits and drinks, apple juice can often contain a higher Vitamin C content than certain orange juices. However, this is not true of all apple juices, and it’s important, especially in this scenario, to consult the nutritional information on the product you’re opting for.
While it can go a long way in ensuring you get the recommended daily intake of Vitamin C, combine your apple juice with other Vitamin C rich fruits and vegetables, such as oranges, to make sure you’re meeting your recommended daily intake of this essential nutrient.
Alternatively, you can augment your vitamin intake with specific supplements - OriGym have compiled a complete guide to the best vitamins to combat tiredness and fatigue.
#6 - Could Aid With Weight Loss
Perhaps one of the most surprising apple juice benefits is that it can actively aid in the weight loss process. While we stereotypically associate fruits and vegetables with a balanced, healthy diet, apple juice actually goes a step further and plays an influential role in losing weight.
This apple juice benefit is a direct result of the high quantity of polyphenols that can be found in apple juice. These plant-based compounds have active elements that combat obesity, and provide feelings of satiety (or “fullness”) that can combat cravings.
Apple juice also provides a low calorie alternative to sugary, high calorie beverages which we might otherwise opt for. However, it’s vitally important to be aware of the high sugar content found in apple juices, and factor this into your daily diet.
Alternatively, you could swap out apple juice for a whole apple instead – you’ll get all the same vitamins, but it’s lower in calories, easier to portion control, and lower in sugar too. Plus you’ll still get all the apple juice benefits we’ve discussed, and can include an equally healthy beverage as a replacement.
Our recommendation would be a piping hot cup of green tea - explore how green tea benefits the body in our comprehensive report.
#7 - Could Help Ease Asthma Symptoms
Perhaps one of the most surprising benefits of fresh apple juice is its ability to provide relief from, and even actively combat, the symptoms of asthma. Asthma is one of the most common lung conditions, and is characterised by a shortness of breath or difficulty breathing, caused by inflammation in the airways.
The anti-inflammatory benefits of fresh apple juice have been linked to decreased symptoms of asthma, as well as lessening its impact in certain circumstances. A recent study found that apples have the potential to lower the risk of asthma attacks (where symptoms temporarily worsen), which is a direct result of their high levels of antioxidants.
Apple juice benefits from this, too, and is arguably a more convenient way to access this unexpected advantage of drinking apple juice. However, although this is a great benefit of apple juice, be careful with giving this to children – the high levels of sugar can damage their teeth, so consider giving them reduced portions or dilute it with water.
It’s also crucial to note that, while apple juice and apples can lessen the symptoms, they are by no means a substitute for an inhaler, or proper medication and treatment. If your symptoms worsen, we strongly advise visiting your doctor, and ensuring you have the correct inhaler for your type of asthma.
You may also want to expand your diet to incorporate more foods that are good for lung health, especially as this can help mitigate against further respiratory issues which may aggravate asthmatic symptoms.
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#8 - May Protect Your Brain
One of the major apple juice benefits is that it may be able to help your brain function as you get older, which can be when neurodegenerative conditions (like Alzheimer’s disease) start to develop.
Again, this is a direct result of the high quantity of polyphenols (plant-based compounds that are particularly packed with antioxidant activity. These improve cognitive functions, and sharpen specific areas of the brain relating to memory, performing tasks, and recalling specific information.
While this may not be one of the more immediately noticeable benefits of drinking apple juice, it can be incredibly helpful as you get older, and building in healthy habits can help to prepare you for any conditions that may develop in the future.
Of particular interest is a recent study that examined the positive effect of apple juice on Alzheimer’s patients, and found definitive improvement in their behavioural and psychotic symptoms, especially agitation, anxiety, and delusion.
This is potentially down to the polyphenols (and in particular the levels of flavonoids), although, while apples are comfortably among the best foods for antioxidants, this is yet to be proven with concrete evidence.
#9 - Can Help With Dehydration
While water is always the best option if you’re feeling particularly dehydrated, it’s often a good idea to find other, more flavourful options, especially those that bring with them other advantages. One of the main benefits of apple juice is that, as it’s 88% water, it’s an ideal alternative.
Of course, as we’ve just examined, there are a myriad of benefits of apple juice, and this additional level of hydration means you can effectively fuel your body while still experiencing this diverse range of benefits.
This hydration also combats a wide variety of everyday complaints or issues, such as fatigue or headaches, in that it provides the body with exactly what it needs to function as effectively as possible.
You might also choose to use electrolyte drinks to rehydrate when ill - read more in our complete guide to the best electrolyte drinks - but one of the benefits of apple juice is that it’s much cheaper and more readily available than them.
Make sure to dilute pure apple juice if you’re sick, though – the high levels of sugar can hinder rather than help your recovery if you drink too much. However, apple juice alone is no substitute for proper medication and the correct care if you have a more serious illness.
#10 - Can Aid With Constipation
Constipation can be incredibly uncomfortable, bringing with it other symptoms such as bloating, nausea, and cramping, and can even, in more serious cases, cause further complications that require medication.
However, one of the biggest apple juice health benefits is that it can have a gentle laxative effect that can help you out. This is predominantly down to the high levels of sugar in it, including fructose, glucose, and sorbitol, which aren’t fully absorbed by some people, and can therefore aid in the passing of stools.
This solution is great for kids, as it’s a natural way to relieve constipation, and is much more palatable than more conventional remedies for constipation. However, it’s important to note that high levels of sugar can damage children’s teeth, so it could be a great idea to dilute their juice with water, or give them slightly less – they’ll still get all the same apple juice benefits.
But, it’s important to ensure you don’t drink too much apple juice if you’re constipated. Overconsumption of apple juice can give you stomach problems, and although this apple juice benefit promises to relieve constipation, you don’t want to go too far and get diarrhoea instead.
#11 – Boosts The Immune System
Arguably one of the most important benefits of apple juice, this delicious drink can give your immune system an additional boost, due to its exceptionally high levels of Vitamin C and polyphenols.
As we’ve already touched upon, Vitamin C is integral in the body, performing essential functions such as maintaining cell integrity and health, as well as being an essential antioxidant. Essentially, this means that it aids in combating potential harmful free radicals, which can, if not dealt with effectively, cause severe issues.
This vital vitamin works in tandem with the high quantity of polyphenols found in apple juice. Packed with antioxidants, polyphenols help with various digestive issues, as well as maintaining your overall health. With a stronger immune system, you’ll be less susceptible to viral infections like colds and the flu, which is another benefit of fresh apple juice.
Our immune system is integral to ensuring that we maintain good overall health, and that our bodies are able to combat any infections or viral illnesses, as well as making sure that our organs can perform their functions as efficiently as possible.
Here are 3 similar articles to help you lead a healthier lifestyle:
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Potential Downsides Of Apple Juice
Now that we’ve examined all the potential apple juice benefits, it’s equally important to consider any potential downsides that this delicious beverage may have.
#1 - High In Calories
Fresh apple juice has wide-reaching benefits, but perhaps one of the main drawbacks (while minor) is the number of calories that it has in it. While 66 calories might seem low for a serving, it’s easy to accidentally drink a lot more if you don’t measure it out.
Of course, this is a problem that can be associated with many areas of our diet, but it’s vital to ensure that we control our portions effectively. While there’s a wide range of options out there for food (such as prepackaged meals, or portion control plates), it can be more challenging to control how much we drink.
If you’re trying to lose weight or stay within a specific calorie deficit, try swapping apple juice out for an apple, or buying it in small cartons to prevent accidentally drinking a lot more than the recommended serving.
One portion of apple juice that makes up 1 of your 5 a day is 125-150ml, depending on what brand you use. Fresh apple juice has many benefits and can still fit into a healthy and balanced diet, but it’s vital to ensure that you control how much you drink in order to avoid any potential side effects of this nature.
#2 - Can Damage Your Teeth
While apple juice nutrition varies slightly between brands and flavours, one consistency is that it’s always high in sugar, which can have a lot of negative effects, especially when it comes to our oral hygiene.
Not only can high amounts of sugar damage your tooth enamel due to the bacteria that produce acid, but it can also cause cavities and lead to further dental problems. However, while excess sugar will predominantly cause tooth decay and other dental issues, overconsuming sugar can also cause issues elsewhere in the body.
One way you can still get all the benefits of fresh apple juice without affecting your teeth too much is to drink it through a straw. This means the juice will avoid your teeth and limit how much the bacteria will damage them.
You might also want to consider reducing your apple juice intake, and replacing it with an equally beneficial beverage that’s better for your teeth - we’d suggest peppermint tea. Find out more about the benefits of peppermint tea in our complete report.
#3 - High In Sugar
One of the benefits of apple juice is that most of the sugar in it is naturally occurring, but a drawback is the amount of sugar it contains. One 250ml portion had 24 grams of sugar in it, and the recommended daily intake of sugar here in the UK is 90 grams for adults.
That means just one glass of apple juice contains around 27% of the amount of sugar recommended per day, even though it’s naturally occurring. Free sugars (those added in the manufacturing process) have a limit of 30g
We commonly associate sugar with providing energy, which is excellent when we need a quick boost, and is the principle behind many of the best natural energy drinks. However, consuming too much can cause a sugar “crash”, which is characterised by lethargy, and an overall lack of energy.
If you’re aiming to limit or reduce your sugar intake, consider swapping apple juice for a regular apple, as you’ll still receive all the same benefits without the high sugar content.
You might also choose to substitute the benefits of apple juice with cranberry juice instead, which has far less sugar and is still sweet and refreshing. It also comes with its own set of unique advantages - explore more in our comprehensive guide to the benefits of cranberry juice.
#4 - Low In Fibre
Where ordinary apples have 4.5 grams of fibre, one of the key disadvantages of apple juice is that it has a comparatively very small amount. This is due to the way in which apple juice is processed, as it removes much of the pulp, which is where the fibre content of apple is found.
You may have wondered why a large glass of apple juice only counts as 1 of your 5 a day - this is the reason behind that, and the lack of fibre can often be a concern for those seeking to incorporate more fibre into their diet.
Fibre is incredibly important in our diet, helping us to feel fuller for longer (a feeling of satiety), as well as aiding with our digestion and our bowel movement regularity. Fibrous foods also aid in reducing the risk of heart disease, stroke, and diabetes.
While it’s one of the key nutrients, fibre consumption is often a problem area when it comes to diet. Many people simply don’t get enough due to the way in which our food is processed, and can therefore struggle with bowel complaints, or digestive problems.
Apple juice benefits are wide-ranging, but if getting more fibre and less sugar into your diet is a priority for you, choose a whole apple instead, or have a glass of apple juice alongside a fibrous snack, such as a healthy cereal bar.
#5 - Low In Vitamins
Despite one of the main fresh apple juice benefits being that it’s high in vitamin C, it unfortunately lacks the more complete vitamin and mineral profile that we might find in different fruits and their juices, and even whole apples themselves
Whole apples contain higher levels of Vitamin C, fibre (which promotes good digestion and regularity), and potassium (used to maintain the integrity of the nervous system) than apple juice does.
However, while an apple may seem a superior choice, in that it contains all the same benefits of apple juice as well as further advantages, it’s often inconvenient, or can’t be included as part of the meal that you’re eating, and therefore apple juice’s versatility means you can still enjoy these benefits.
If you’re primarily concerned with vitamin intake, though, a whole apple may be a more pertinent solution. Alternatively, you can opt for a more bioavailable source, like supplements - explore more in OriGym’s comprehensive guide to the best vitamins for the immune system.
#6 - Could Contain Pesticides
Apples are often treated with pesticides as they’re quite vulnerable to insects, and so apple juice can, in certain circumstances, contain low levels of pesticides. These pesticides do need to meet stringent regulations before they can be used on produce.
However, while this sounds scary, this doesn’t negate the benefits of apple juice. Apples, alongside any crop that needs to be treated with a pesticide, are monitored closely as part of the rules that the Environmental Protection Agency set, ensuring that they conform to rigorous quality control before they reach the supermarket shelves.
This therefore means that it’s entirely safe to drink, and will still give you all the apple juice benefits listed above. You can often find further information on the packaging, or by visiting the website of the company you purchased the apples from.
If this is something you’re concerned about, though, you can always opt for organic apple juice, made with apples that haven’t been treated with any pesticide. However, while this may be more expensive than other apple juices, you’ll still be able to enjoy all the benefits of apple juice without the added worry of pesticide contamination.
#7 - Could Cause Digestive Issues
In our section on apple juice benefits, we discussed how apple juice can function as an effective way to ease constipation, and the symptoms that we associate with that issue. While that is still true, it can be easy to overdo it and provide too much of a laxative effect.
This unintentional side effect is usually brought on by overconsumption of apple juice, and this laxative effect can cause diarrhoea, worsen any stomach cramps, or exacerbate any feelings of nausea. Apple juice’s high quantities of sugar (namely glucose, fructose, and sorbitol) form the reason behind this issue.
Of course, this problem is easily remedied by simply controlling how much of the refreshing beverage you drink, and ensuring you don’t have more than 1 - 2 small glasses per day. Moderation is a key part of a healthy lifestyle, especially when combined with the benefits of running or a similar exercise.
While the sugar content of apple juice may make it more appealing, and you may even crave it if you’ve previously been consuming too much of it, but be sure to limit the amount that you drink so it doesn’t start causing you digestive problems.
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How To Pick The Best Apple Juice
While there’s no definitive answer to this question, much of the answer will come down to personal preference, based on flavour, texture, budget, and what you’re looking for from your apple juice.
Put simply, all of the apple juice benefits we’ve just examined come with whatever brand or style you pick, whether it’s the cheap supermarket-own brands or more expensive, organic juice from local farmers or independent retailers.
Cloudy apple juice may have more benefits than other juices, thanks to the added pulp, so if you’re looking to shake up your apple juice routine, this could be a perfect option. Having additional pulp in your juice increases the fibre content by a small amount.
However, should you prefer the non-cloudy option, all of the same benefits of apple juice are still present in more clarified juice options.
“But what about healthier alternatives?”
One of the main benefits of apple juice is that it’s already healthy, and even counts as one of your five a day. However, as we’ve just examined, one of the main downsides is that it contains a substantial amount of sugar.
If you’re aiming to lose weight, or you’re seeking a less processed option to accompany snacks on a paleo diet, we’d strongly advise simply opting for an apple. Fresh apples have all the same benefits as apple juice, as well as having a higher fibre content. As they aren’t processed, apples they’ll also help to keep you fuller for much longer than just a glass of apple juice will.
Alternatively, if you’re looking for another drink to quench your thirst, you could opt for a juice like cranberry juice, which has its own unique set of benefits, but does not have the same level of sugars that apple juice has.
You could also opt for a hot beverage with a more aromatic profile - we’d suggest rooibos tea. Explore more in our comprehensive guide to the benefits of rooibos tea, and how you can incorporate it into your diet.
How Often Should You Drink Apple Juice?
Despite all the health benefits of apple juice, we would strongly recommend that you limit it to one serving per day (one 250ml glass). This is the ideal amount to experience all of the apple juice benefits we’ve just explored, but can help mitigate against any downsides you might experience.
This recommendation is predominantly due to the high amount of sugar that apple contains, as this can not only damage your teeth, resulting in cavities and even tooth loss in serious cases, but it can also lead to weight gain, as well as worsen any bowel complaints or issues that you may have.
However, it’s easy to drink more than the recommended serving and not realise it, and so it’s vital to ensure that you properly portion what you drink so as to avoid overconsumption, and potentially risking any side effects.
If you feel like you're susceptible to drinking too much apple juice, and therefore risking exceeding your daily limit of sugar, we’ve compiled a list of entirely sugar-free alternatives in our comprehensive guide to the best keto drinks.
Frequently Asked Questions
What’s The Difference Between Clear And Cloudy Apple Juice?
While there’s very little textural difference, and no taste difference at all, the appearance can often be a deciding factor when we’re choosing our apple juice, especially as cloudy apple juice can look vastly different.
Cloudy apple juice is cloudy because it hasn’t been treated to remove the starch and pectin from it. As we touched on earlier in this article, these are often extracted from more commercially available apple juices, especially as pectin is used in the production of jams.
However, this doesn’t cause any significant differences - it simply means that the apple juice has some pulp in it, usually made up of the skin of the apple. It’s important to note that it’s very fine pulp, though, and the juice still tastes smooth.
Cloudy apple juice actually brings with it some minor health benefits, too. The additional pulp, although it doesn’t affect the texture or taste at all, substantially increases the fibre content of the juice, meaning that, alongside the already numerous benefits of apple juice, you’ll also be able to increase your intake of fibre.
Fibre is an integral part of our daily diet, and understanding its importance is crucial to leading a healthy lifestyle, and avoiding unhealthy, “quick-fix” options. Learn more in OriGym’s complete overview of fad diets, and how you can better understand how to effectively fuel your body.
When Should I Drink Apple Juice?
While we might stereotypically associate fruit juices with a hearty breakfast, or as a sweet alternative to a fizzy drink with lunch, the truth is that the benefits of apple juice can be enjoyed at any time of the day.
Given its exceptionally palatable flavour, as well as its position as one of your five a day, we’d suggest including it alongside a meal, or as an option to replace your usual mid-morning cup of coffee. Although, if you’re a coffee aficionado, we’d suggest consuming it without milk - learn more in our complete report on the health benefits of black coffee.
However, if you’re looking to offset the additional calorific value that apple juice may bring, or counteract some of the negative effects of its sugar content, we’d strongly recommend consuming this beneficial fruit juice with a meal.
This can help to offset some of the enamel wear and tear that comes with any sugary beverage, and also means you can combine the benefits of apple juice with the additional advantages of a healthy, well balanced meal.
Is Apple Juice Good For You?
Ultimately, the answer to this question is a resounding yes. We’ve explored in great depth all of the apple juice health benefits, as well as how exactly they affect our bodies for the better, alongside how you can implement it into your diet.
This is largely a result of apple juice’s diverse vitamin and mineral profile, as well as the polyphenols (plant-based antioxidant compounds) found in cloudy apple juice. All of these elements combined create a more complete picture of how apple juice benefits our body and our minds.
However, while apple juice is a fantastic way to receive 1 of your 5 a day, and experience a wide range of easily accessible advantages, it must be consumed in moderation, particularly considering the potential disadvantages we’ve just discussed.
If you’ve ever asked, ‘is apple juice bad for you?’, especially given its high sugar content, it’s equally important to consider all the health benefits of drinking apple juice alongside the higher sugar intake. As with all foods, whether it’s apple juice or a healthy ice cream, you should enjoy it in moderation, and ensure you’re always aware of how much you’re consuming.
Is Apple Juice Better Than Orange Juice?
When we’re considering our morning drink options, or which flavourful fruit juice option to consume alongside our evening meal, apple juice and orange juice are the two that often spring to mind.
Now, although both have incredibly important vitamins, minerals, and plant compounds as part of their dense nutritional profile, it’s important to consider what you’re ultimately looking for from your drink of choice.
If you opt for orange juice, you’ll be able to benefit from its higher levels of Vitamin C when compared to apple juice, which can, in turn, help to further boost your immune system, and improve your body’s natural defences.
However, apple juice has far higher levels of polyphenols (the plant-based antioxidants that provide many of the apple juice benefits we’ve examined), and help to improve our heart, brain, and immune system health.
In the end, it all comes down to your personal preferences, and what you’re looking for from your fruit juice. We’d recommend alternating between the two, and ensuring that you’re keeping track of your intake, using either a dedicated fitness journal, or a smartphone app.
Is It Better To Eat An Apple Or Drink Apple Juice?
While the benefits of apple juice are far-reaching, and often surprising, it’s usually better to choose whole fruits over fruit juices. Unprocessed fruits contain more fibre and vitamins than juice, and generally less sugar and calories too, which is ideal if you’re closely monitoring your calorie intake.
However, whole fruits aren’t always convenient, especially if you’re on the go, or you simply don’t have the time to consume a full apple. Apple juice, especially those in smaller bottles, are ideal for receiving a quick boost of vitamins and minerals.
Fruit juices (and in particular apple juice) are fantastic, in that they also contribute towards people finding more innovative ways to increase the amount of fruits and vegetables they consume in a day, not to mention the huge boost to your Vitamin C levels.
Ultimately, apple juice (and other fruit juices) can form an integral part of a balanced, healthy diet, and offer a sweet but beneficial alternative to the usual fizzy drinks or unhealthy options we might choose to have at meal times.
Before You Go!
This complete exploration of the benefits of apple juice was designed to provide you with everything you need to know about this beneficial beverage, as well as the potential pitfalls you need to be aware of to make the most of it.
Whether you’re planning to replace your usual bottle of a sugary drink with a healthier fruit juice, or you’re now looking at your own apple juice consumption in more detail, incorporating the health benefits of apple juice into your diet can revolutionise how you view fruit juices.
Or perhaps you’re already confident in exactly what the body needs, and are looking for a way to impart that knowledge. That’s where OriGym’s prestigious sports nutrition course comes in.
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- Hyson D, Studebaker-Hallman D, Davis PA, Gershwin ME. Apple juice consumption reduces plasma low-density lipoprotein oxidation in healthy men and women. J Med Food. 2000 Winter;3(4):159-66. doi: 10.1089/jmf.2000.3.159. PMID: 19236172.
- Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Med. 2008 Oct;74(13):1608-24. doi: 10.1055/s-0028-1088300. Epub 2008 Oct 14. PMID: 18855307.
- Hyson DA. A comprehensive review of apples and apple components and their relationship to human health. Adv Nutr. 2011;2(5):408-420. doi:10.3945/an.111.000513
- Remington R, Chan A, Lepore A, Kotlya E, Shea TB. Apple juice improved behavioral but not cognitive symptoms in moderate-to-late stage Alzheimer's disease in an open-label pilot study. Am J Alzheimers Dis Other Demen. 2010 Jun;25(4):367-71. doi: 10.1177/1533317510363470. Epub 2010 Mar 25. PMID: 20338990.