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
Dear Lykkers! 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.
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.
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.
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.
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.
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.
These plant compounds may protect cells from inflammation and oxidative damage. Both of these processes are underlying factors in chronic conditions, including certain cancers and heart disease.
In one study, healthy men drank 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.
For more polyphenols, opt for cloudy juice — which contains pulp — rather than clear, which has the pulp removed.
One analysis found that cloudy apple juice had up to 62% more 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 arteries. Higher levels of oxidized LDL are linked to an increased risk of heart attack.
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.
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.
Health Benefits of Apple Juice | ISH News
Video by ISH News
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 the brain from damage by unstable molecules called free radicals.
In a series of studies, older mice were given daily apple juice 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
- 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
- suppressed an increase in beta-amyloid protein fragments in the brain, which are associated with brain damage in Alzheimer’s disease
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.
Apple juice can be useful for rehydrating when you’re sick. Its disease-fighting plant compounds may also protect the 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.
