Is apple juice good for you? 8 benefits [and 4 RISKS]

Apple juice is good for you, in moderation and along with a good diet. For example, San Francisco 49-er Nick Bosa uses apples in lots of his juicing recipes. And juicing helped Nick recover fast after a serious knee injury a few years ago.

Check out the benefits of one of his favorite recipes, Green Power Fusion. This juice features green apples as a staple ingredient.

That said, there are some risks to consider, especially if you don’t drink the right apple juice. Or if you don’t integrate it correctly into your diet.

Let’s get into it.

Benefits of apple juice

The apple juice benefits below are all well documented with peer-reviewed articles. Here’s what you can expect.

1. Apple juice supports hydration

Apples have approximately 90% water and a high content of potassium and vitamin C. That means apple juice is great for hydration, especially when you’re ill. 

It’s standard practice for pediatricians, for example, to recommend apple juice to dehydrated children with gastroenteritis. In this case, though, doctors recommend drinking diluted apple juice, which has less sugar that can worsen the digestive symptoms.

But you can drink apple juice to rehydrate yourself in other situations, too.

For example, drinking apple juice first thing in the morning and right after a workout can bring more water into your cells. 

Pro tip: To reduce the sugar content and still reap these benefits, use green apples. You can also add other ingredients, like spinach and ginger, to increase hydration and help your health.

2. Apple juice reduces oxidative damage

Apple juice has strong antioxidant properties. These antioxidants protect healthy cells from oxidative damage. This occurs when free radicals in your body harm your cells and DNA. Conversely, the antioxidants in apple juice help your cells function correctly.

Plenty of studies highlight the role of phenolic acids and natural antioxidant compounds found in raw apple juice and, particularly, cloudy apple juice. These bioactive compounds benefit the liver in particular, which faces the most oxidative damage from toxins. 

A systematic review and meta-analysis concluded that regular apple juice consumption may also have chemoprotective effects on certain organs. That leads us to the next point.

Apple juice may prevent pancreatic cancer

Regular consumption of apple polyphenols, found in unfiltered apple juice, shows promise in protecting against pancreatic and colon cancers. The phenolic acids and malic acid in fresh apple juice can prevent cellular damage in the pancreas. 

This is also linked to a reduced risk of chronic diseases, not just some cancers. Research is limited, but some studies show that having over three apples per day is correlated to a lower risk of pancreatic cancer.

Pro tip: Eating so many apples per day is not easy. Use the Hurom H320 to transform them into juice and reap all the amazing health benefits of apples in one glass. Here’s how this juicer works for making batch apple juice:

Apple juice may prevent colorectal cancer

Similarly, studies indicate that apple components in fresh apples and apple juice may inhibit the growth of cancer cells in the colon. Apple varieties rich in antioxidants can reduce inflammation, supporting colon health. Human health research is ongoing, but current findings suggest that drinking a glass of juice regularly may reduce the risk of colorectal cancer.

Pro tip: Studies show that apple and berry juice is particularly effective at combating the risk of colon cancer.

3. Apple juice supports heart health

Apple juice is packed with nutrients that promote cardiovascular health. A daily glass of apple juice is rich in soluble fiber and potassium. 

These micro-nutrients lower blood pressure and improve blood vessel function. Soluble fiber also regulates blood sugar levels, reducing the risk of heart disease even more.

Besides, antioxidants in apple juice decrease LDL cholesterol levels. This is essential for protecting against coronary artery disease.

Interventional studies have shown that apple juice consumption decreases inflammation in your blood vessels because it’s rich in vitamin C and antioxidants. This inflammation otherwise contributes to coronary artery issues.

4. Apple juice relieves constipation

Apple juice can help relieve constipation due to its mild laxative effect. That’s thanks to the mix of soluble fiber and sorbitol—a natural sugar that aids in bowel movements.

For better results, add more ingredients that promote good digestion. Fiber-rich ingredients like broccoli, plums, and pears are all great additions here. 

Besides, making apple juice part of your daily diet offers essential nutrients that support regularity without relying on over-the-counter remedies.

5. Apple juice improves skin health

Apple juice contributes to healthier skin thanks to its Vitamin C content and antioxidant properties. Vitamin C is vital for collagen production, which keeps your skin firm and youthful. The antioxidants in apple juice protect healthy cells from damage, reducing signs of aging.

Organic apples used in raw apple juice provide a range of nutrients that nourish the skin from within. The bioactive compounds and phenolic acids present can improve skin texture, combat oxidative stress, and give your skin that natural glow.

6. Apple juice improves metabolism

Apple juice supports better metabolism, primarily due to its antioxidant activity and range of nutrients. Drinking a glass of juice in the morning helps digestion and kickstarts metabolic processes for the day. Besides, apple juice contains malic acid, which supports cellular energy production, thus enhancing your metabolic rate.

Besides, the natural sugars in apple juice offer a quick energy boost. And we already discussed that apple juice consumption reduces oxidative stress on cells. Well, this isn’t just great against chronic conditions. It, in fact, leads to improved absorption of nutrients and more efficient metabolic function.

Pro tip: If you want to keep your blood sugar levels in check, add other veggies and low-sugar fruits to the mix. Here’s a great beet apple juice recipe you can try.

7. Apple juice helps brain health

Apple juice may help brain health because it has good antioxidant properties. That’s thanks to its high content of phenolic acids and ascorbic acid. These are linked to reduced oxidative damage in brain cells, so they protect you from neurodegenerative diseases and age-related decline.

Besides, regular apple juice consumption can improve memory and cognitive function, according to some animal studies. This is partly due to apple polyphenols, which support the function of blood vessels in the brain and promote healthy blood flow. 

But the reduced inflammation in brain tissues also plays a crucial role in long-term brain health. More importantly, it reduces the risk of conditions like Alzheimer's disease.

8. Apple juice improves asthma symptoms and lung function

Apple juice may provide relief for people with asthma because it improves lung function and, thus, reduces symptoms. That’s thanks to the antioxidant properties of apple juice that protect lung cells from oxidative stress and decrease inflammation.

A clinical study found that drinking healthy homemade juice can reduce the frequency of asthma attacks in children. And the presence of vitamin C in apple juice further aids in lung health by supporting immune function. That means it’s great to make apples a big part of your juicing routine.

Pro tip: Store-bought apple juice has an inverse effect and can actually trigger asthma because of its high sugar content. By comparison, making your apple juice at home gives you the possibility to control that sugar content.

Potential downsides of apple juice

After reviewing the potential health benefits of apple juice, let’s see the potential downsides of drinking apple juice.

1. Not filling (may lead to weight gain)

Apple juice doesn’t have as much insoluble fiber as whole apples. This insoluble fiber remains in the pulp container. The problem is insoluble fiber promotes satiety, so it’s not a filling snack.

Besides, apple juice can lead to weight gain if you drink it in large amounts, for example, instead of water. 

Pro tip: If you’re looking for better weight management, add ingredients with fewer calories and high fiber content in your juice. Berries, spinach, and cucumbers are all great examples. 

Even better pro tip: Use the remaining pulp in your other meals. You can make a great apple cinnamon porridge with it, like so:

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2. High sugar content

One major downside of apple juice is its high sugar content combined with the low insoluble fiber we just discussed. The lack of fiber means the sugar in apple juice is absorbed more quickly. That can spike your blood glucose levels more. 

Warning: Many commercial apple juices also contain added sugars, which can exacerbate these effects. To avoid this, opt for diluted apple juice or unfiltered apple juice. Even better is homemade apple juice because it has more natural fibers and bioactive compounds.

3. May lead to tooth decay

The sugar and acids in apple juice may contribute to tooth decay because they wear down your enamel. This leads to a higher probability of cavities. The risk is higher with frequent consumption or if you choose store-bought versions. 

The bigger issue is that children are more susceptible to these effects, so pediatricians recommend limiting their juice intake.

Pro tip: Read this article to learn how to make healthy juice for kids and avoid the dangers of store-bought juices.

Reap the health benefits of apple juice with Hurom

After reviewing both the wide range of benefits and the risks, it’s time to bring it all together. Here are our best tips to make the most of each glass of apple juice:

Don’t peel the apples

Apples with the peel have more dietary fiber and bioactive compounds, which boost the antioxidant properties of apple juice. Apple components like phenolic acids and soluble fiber found in the peel can also support cardiovascular health and reduce oxidative damage.

Avoid seeds

Core the apples before juicing because apple seeds contain small amounts of amygdalin. Amygdalin is okay in small quantities, but its effects can compound over time.

Don't neglect rest, diet, and exercise

Maintaining a well-rounded daily diet rich in fruits, vegetables, and other nutrients supports overall health. Besides, exercise and proper rest are essential for high energy levels, immunity, and cardiovascular health. Remember, no single food or drink, including apple juice, can replace a healthy lifestyle.

Avoid store-bought apple juice

Store-bought apple juice typically has added sugars. These can increase your blood glucose levels and reduce some of the health benefits we talked about. Commercial apple juices may also undergo pasteurization, which can lower the Vitamin C content and reduce antioxidant activity. 

That leads us to the next point.

Prepare organic apple juice at home

Making apple juice at home, especially with a cold-press juicer like Hurom, preserves the essential nutrients, antioxidants, and fiber found in fresh apples. Home juicing allows you to avoid the added sugars and preservatives often found in store-bought apple juice. 

If you want to get started, read our recipe collection for delicious, nutrient-packed juice ideas.

FAQ

What are the benefits of drinking apple juice?

Apple juice offers a range of nutrients, including antioxidants, malic acid, and dietary fiber, that support heart health, digestion, and hydration.

Can I drink apple juice every day?

Yes, daily consumption of apple juice can contribute to a healthy diet, but moderation is key due to its natural sugars. Drinking diluted apple juice is a good option for regular intake.

Can I drink apple juice at night?

Yes, but since apple juice contains natural sugars, it’s best to enjoy it earlier in the day to avoid a spike in blood glucose levels before sleep.

What are apple cider juice benefits?

Apple cider juice offers many of the same benefits as apple juice, such as antioxidants and malic acid, which support digestion and heart health.

Are there any green apple juice benefits?

Yes, green apple juice has similar benefits, often with a lower sugar content and higher vitamin C levels. This is great for weight control and immune health.

Is cranberry apple juice good for you?

Yes, cranberry apple juice combines the benefits of both fruits, offering antioxidant effects and support for urinary tract health.

Is apple juice good for you when sick?

Yes, apple juice can help with hydration and provide essential nutrients, such as Vitamin C, that support immune function when you’re unwell.