19 Amazing Benefits of Apple Juice in Your Diet


Apple juice prevents diabetes, great for heart ailments, good for metabolism, aids in weight loss, improves eye health, prevents osteoporosis, improves immunity, helps to manage the liver, good for the uterus and great for the skin. Apples are some of the most popular fruits ever, and for good reasons.

In this article:

19 Surprising Health Benefits of Apple Juice
What is the Nutritional Value of Apple Juice?
Top 3 Apple Juice Recipes
What is Considered a Healthy Amount of Apple Juice to Consume?
What are the Side Effects of Consuming too Much Apple Juice?

apple juice benefits


19 Surprising Health Benefits of Apple Juice

They have a large variety of health benefits, as seen below:


Great for Heart Ailments

Potassium is found in higher concentrations than any other mineral in apple juice and potassium is a vasodilator, which means it can help to lower tension in the arteries and blood vessels. It also relieves pressure and strain on the cardiovascular system.

They’re Super Nutritious

An apple’s maximum nutrients are found both on the skin or just below. Apples have a fair amount of pectin and fibre. Apple juice also has a great amount of vitamin A, C and B6. Drinking a cup of apple juice means taking in 10 different types of vitamins all at once. Apple juice contains important substances like calcium, potassium, phosphorous, magnesium, manganese and iron. Apple juice is low in sodium and contains zero fat and cholesterol.

Good for Metabolism

Apple juice contains several substances that are good for the body such as reducing cholesterol, reduces the chances of developing diabetes, lowers blood pressure and boosting your digestive system.

Aids in Weight Loss

Apple juice is low in calories. Apple juice also has a low amount of sodium that helps to release excess water from the body and the presence of extra water in the body also gives the impression of being full. Apple juice is full of fibre that makes your stomach feel full and discourages overeating.

Improves Eye Health

The vitamin A in apple juice helps to sharpen the vision and prevents the development of eye ailments.

Can Relieve Asthma

There are special anti-inflammatory and anti-allergenic substances found in apple juice that soothe the respiratory system and reduce irritation for the throat and lungs, thus helping to relieve asthma attacks and prevent respiratory infections.


Can Prevent Coronary Heart Disease

Apple juice prevents cholesterol from forming in your arteries, which is often of the major reason for heart attacks and other cardiovascular ailments.

Prevents Diabetes

Drinking apple juice is linked with a lower risk of type 2 diabetes. The presence of phytochemicals in apple is good for blood sugar regulation. Green apples are good for diabetes due to its rich fibre content.

Can Treat Constipation

Apple juice contains a substance called malic acid, which can improve the digestive rate and support liver functioning. With the fibre and other stimulating minerals in apple juice, this can promptly relieve any symptoms of constipation, cramping, bloating and diarrhoea. It also contains something called sorbitol which helps in clearing the digestive tract, thereby facilitating the flow of stool.

Good for the Uterus

Loaded with a compound called phytoestrogen, apple juice can make sure that your estrogen levels don’t lower, thus regulating menstruation, reproduction and other bodily functions.

Great for the Skin

Packed with antioxidants and vitamin C, apple juice is beneficial for the skin. It reduces acne, inflammation, scars, wrinkling and also known to prevent premature ageing. By helping in collagen production, apple juice makes the skin super soft and healthy.

Prevents Osteoporosis

Due to the presence of vitamin C, boron, iron and additional minerals in apple juice, it can improve bone health and prevent osteoporosis.


Have Prebiotic Effects

Apples contain pectin, a type of fibre that acts as a prebiotic (meaning it feeds the good bacteria in your body). The small intestine doesn’t absorb fibre during digestion. Instead, it goes to the colon, where it can promote the growth of beneficial bacteria and also turns into other helpful compounds that help in your body.

Good for Hair Care

Apples contain a substance called procyanidin B-2, which is efficient for promoting hair growth and adding lustre.

Improves Immunity

Apple juice has a striking amount of vitamin C, which is a key component of the body’s immune system. Vitamin C not only stimulates the immune system but also works as an antioxidant compound that can reduce both oxidative stress and inflammation.

Helps Manage the Liver

Apple juice is alkaline in nature and helps to flush out toxins and waste products from the body. It is good at maintaining the pH level of the body. Apple skin contains pectin, which is useful in the smooth functioning of the digestive system. Thus apple juice is a liver cleanser.

Could have Anti-Cancerous Properties

Apples and the products derived from it are packed with antioxidant properties (presence of certain vitamins, fibres, and phytochemicals like flavonoids).

Good for the Brain

Antioxidants present in apples are useful substances to prevent oxidative stress in the brain.


What is the Nutritional Value of Apple Juice?

Apple juice maintains many of the key nutrients of the fruit, including vitamin C and many B vitamins, as well as various minerals (such as magnesium, iron, calcium, manganese and copper). Some of the fibre is also preserved in the juice, including the phytochemicals, flavonols, and procyanidins. A single cup also contains approximately 10% of daily required carbs, due to the natural sugars in it. Potassium is one of the most notable minerals present in this juice.

Top 3 Apple Juice Recipes

It’s obviously best to make your own homemade juice since its fresher and lesser in additives. Here are three recipes to try out:

Chilled Apple juice


  • 2 apples (medium-sized)
  • 2 tbsp sugar
  • 1/2 cup water
  • chilled water
  • ice cubes


  • Wash the apples well.
  • Now peel off the skin and chop them into bite-sized cubes. Transfer cubed apples to a saucepan.
  • Add sugar, mix well keep covered and set aside for 10 mins.
  • Now add water until immersing level.
  • Boil and cook covered for at least 10 mins or until apples become soft and mushy. Cool down completely.
  • Transfer to a mixer jar and blend to a smooth paste. Get serving glasses.
  • Get ready with ice cubes, apple sauce and chilled water. Now first add few ice cubes, then 2 tbsp apple sauce in the glass.
  • Add chilled water (1/2 to 3/4 cup), stir well with a spoon. Serve chilled!

Homemade Apple Juice with Cinnamon



  • Wash and then core the apple to remove seeds. Cut the apples into slices. (There is no need to peel the apples.)
  • Add the apples to the pot and add enough water to just cover them. Too much water and you’ll have pretty diluted juice. This juice may come out a bit strong, but it’s a lot easier to dilute the juice with extra water rather than trying to make the flavour stronger.
  • Slowly boil the apples for about 20-25 minutes or until the apples are quite soft. Place a coffee filter or piece of cheesecloth in your fine mesh strainer and place over a bowl.
  • Slowly ladle the hot juice/apple mixture into a fine-mesh strainer and gently mash the apples. The juice will be filtered through the bottom into your bowl while the apple mush will be left behind. Place the mush in a separate bowl for later. Repeat this process until all of your juice is in the bowl.
  • Taste the juice after it’s cooled for a bit. You can add additional sugar or cinnamon depending on your preferences. Again, if the flavour is too strong, you can add water a little bit at a time to weaken the flavour.

NOTE: Since we didn’t use preservatives, finish the juice within a week.

Mulled Apple Juice



  • Simmer the apple juice with the strips of orange peel, cinnamon stick and cloves for about 5-10 mins until all the flavours have infused. Sweeten to taste.
  • Serve each drink with a little orange peel and a piece of cinnamon stick for garnish.


What is Considered a Healthy Amount of Apple Juice to Consume?

2 cups a day are good for you.

What are the Side Effects of Consuming too Much Apple Juice?

Apple juice can be useful for rehydrating when you’re sick. Its disease-fighting plant compounds also protect your heart and brain. However, apple juice is not very filling compared to whole apples, nor does it offer sufficient fibre, vitamins or minerals. Plus due to its high-calorie content, be sure to enjoy this juice in moderation. Also drinking fruit juice encourage tooth decay. The bacteria in your mouth consume the sugars in the juice and generate acids that can erode tooth enamel and lead to cavities.




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