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Red, Yellow Or Green Apples? What Are The Health Benefits Of Apple Juice?

So, was your mom right when she taught you that 'an apple a day keeps the doctor away'? Judging by numerous research study results, it is clear that she was spot on!

Apples may be among the most common of fruits, but their nutrient profile is quite impressive and should not be disregarded in favor of more exotic fruits.


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I simply love adding apples when juicing! This is a superb and easy way to add sweetness or a tart tang to any vegetable juice recipe.

In terms of health benefits, green apples and yellow apples may be more beneficial than the red varieties. They are not so sweet and therefore have a lower sugar content, which is better for blood sugar regulation. They are low GI fruits, ranging from around 28 to 45, which make them a superb, crunchy and filling snack food.

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Should you enjoy the apples whole or is apple juice good for you? Try to get both in your diet for the broadest range of health benefits. Don't opt for the clear juices you see when shopping, though. Research has shown that pure cloudy apple juice [1] has the highest nutrient content.

Nutrients In Apples

  • Vitamin C
  • Vitamin A
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin K
  • Pantothenic Acid
  • Folate
  • Calcium
  • Boron
  • Iron
  • Potassium
  • Zinc
  • Magnesium
  • Copper
  • Powerful polyphenols such as quercetin an phloridzin

In addition, apples are a good source of fiber. This includes the soluble dietary fiber called pectin, which is retained in freshly prepared, cloudy juices. Among other things, pectin can help to lower cholesterol, reduce the risk of developing metabolic syndrome and ensure a healthy balance in your gut bacteria.

What Are The Main Health Benefits Of Apples And Cloudy Apple Juice?

1. Apples And Heart Health

UC Davis School of Medicine researchers [2] have found that apples and apple juice can reduce cardiovascular disease risks significantly in a relatively short period of time. In their study, results were notable after as little as six weeks!

If you have any ailment, please discuss juicing with your doctor first. You may need to reduce your intake of certain fruits and veggies, or avoid some of them altogether.

One of the main areas in which apple juice in particular showed promising results, was in the lowering of 'bad' or LDL cholesterol, as well as its oxidation rate. It is when this type of cholesterol is broken down that atherosclerosis can develop, due to plaque forming along artery walls.

Apple juice seems to have compounds in it that can help to delay the break down or oxidation of 'bad' or LDL cholesterol. In the process, heart disease can be kept at bay.

2. Apples And Cancer

The clout that comes with the antioxidant and anti-inflammatory phytonutrients in apples, is huge when it comes to reducing cancer risks. There appears to be something unique about apples that offers a special line of protection against lung cancer in particular. It will be interesting to see what researchers come up with in further studies.

3. Apples And Blood Sugar

Apples are particularly rich in polyphenols. These plant chemicals work as antioxidants in your body, helping to fight free radicals. They therefore step in to reduce things like oxidative damage and inflammation. The most familiar groups of polyphenols include flavonoids such as quercetin, lignins and tannins.

The polyphenols in apples wear many hats while doing their job in your system. One of these is playing a part in blood sugar regulation. This happens in a number of ways, according to The World's Healthiest Foods [3].

Apple polyphenols can help to reduce blood sugar spikes by slowing down the rate at which your body breaks down carbohydrates. Flavonoids like phloridzin, which are found mainly in the peel of an apple, may also help to reduce insulin resistance. The polyphenols can also contribute to lowering the absorption of glucose.

4. Apples And Fat Metabolism

Benefits of apple juice

Do you know what visceral fat is? This is the fat that is deep inside your body, enveloping your life-giving organs. This type of fat spells nothing good for your health in general. The more visceral fat you have, the more likely you are to develop heart disease and things like insulin resistance or diabetes.

How do you know if you are at risk? If you have a large waist circumference (are apple shaped), it is very likely that you have lots of visceral fat.

It is interesting to note that, if you are pear-shaped and have fat mainly around your hip area, you are generally not in such a high-risk category. Why some people struggle more with tummy fat than fat around the hips, probably has to do with hormones and may also be in the genes.

Luckily it is usually much easier to get rid of the health-compromising inner, visceral fat through diet and exercise, than it is to get rid of the stuff you see on the outside!

What does this have to do with apples? Well, various research studies have shown that the polyphenols in apples could help to reduce visceral fat over time! This may have to do with the way these phytonutrients affect fat burning, fat absorption and fat storage in your body.

In addition, the fiber you get when eating an apple helps to fill you up. Add to that the satisfying crunch and the sweetness or tartness (whichever one you crave) and you have a super weight loss snack.

Other Possible Health Benefits Of Apples

  • Offering protection from age-related diseases that cause brain-cell damage [4]
  • Helping with healthier, stronger bones
  • Together with carrots, apples can help you to have a clear, healthy skin
  • Helping to keep you 'regular' due to the fiber and malic acid content
  • Improving asthma
  • If you are struggling with your weight, apple juice can help if combined with veggies
  • A juicy apple can also help to curb sweet cravings
  • Reducing stroke risk
  • Lowering levels of inflammation in your body
  • Reducing allergies
  • Lowering blood pressure
  • Reducing allergies
  • Increasing endurance and strength
  • Helping with estrogen balance

And now it is time to get to the good stuff. Let's have fun with some healthy apple juice recipes...

Health Benefits Of Green Apples

Green Apple Juice Cleanse

2 Green Apples
2 Ripe Pears
2 Medium Carrots
2 Ribs or stalks celery
5 Spinach leaves
1/2 Medium beet
1/2 Lime

1. Discard carrot greens
2. Wash all the ingredients thoroughly
3. Quarter apples and pears. Don't peel, but discard seeds
4. Trim carrot ends
5. Peel beet thinly and cut into chunks
6. Peel lime thinly, discarding skin
7. Run all the ingredients through your juicer. Bunch up the spinach and juice with carrots or apples for the best results
8. Serve over crushed ice

2 Small to medium

Berry Delicious Apple Juice

3 Carrots
2 Yellow apples
1 Cup Blueberries or strawberries
1 Kiwi fruit

1. Discard carrot greens
2. Wash the ingredients carefully
3. Trim carrot ends
4. Quarter apples. Don't peel, but discard seeds
5. Remove stray leaves or stems from berries
6. Peel kiwi fruit and halve
7. Juice
9. Pour over ice cubes

1 to 2 Medium (this depends on the size of the fruits and veggies)

Bonus: Easy, Crunchy Apple And Peanut Butter Snack

Wash an apple and core it. Don't peel the apple, as many of the most important nutrients are in the skin and just underneath the skin. Slice the apple into circles. Spread the apple circles with natural peanut butter without added salt or sugar. Enjoy! You can do this with celery stalks as well.

Don't you think we should all look at apples with some new respect? When you sink your teeth into the crunchy tartness of a green apple now, you can know that you are tapping into the bounty of the powerful health benefits their polyphenols and other nutrients provide.

Have fun preparing the juice recipes!

> From the juicing for health desk of Rika Susan

1. Cloudy apple juice healthier
2. Apple juice and heart health
3. The effect of apples on blood sugar regulation
4. An apple a day could help protect against brain-cell damage

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