Apples are among the most popular fruits cultivated in various countries. When autumn arrives, many people gather a large apple harvest and use it to make juice. You can make apple juice pure or blend it with other fruits, vegetables, or berries. Although apple juice is rich in vitamins and minerals, you should consume it in moderation to avoid potential harm. In this article, we will discuss the health benefits of apple juice, the possible side effects of excessive consumption, and juicing methods, and share some juice recipes.
Nutritional Value of Apple Juice
One hundred grams of freshly squeezed apple juice contains approximately 46 kcal, 0 g of protein, 0 g of fat, 11.3 g of carbohydrates (of which 9.6 g are sugars), and 0.2 g of fiber. It is rich in vitamins and minerals, including 10.3 mg of vitamin C, 101 mg of potassium, 8 mg of calcium, and 0.021 mg of vitamin B1. However, the final nutritional value and amount may vary depending on the apples and additional ingredients.
Health Benefits of Apple Juice
The vitamins and minerals found in apple juice may help improve overall health and alleviate or protect against certain conditions:
- Immune System Support. Apple juice is rich in vitamin C, which helps strengthen the immune system and acts as an antioxidant, protecting the body from oxidative stress and inflammation.
- Relief from Constipation. Apples contain an organic compound, malic acid, which may support liver functioning. Combined with fiber and other beneficial minerals, apple juice can help relieve symptoms of constipation, cramps, bloating, and even diarrhea—provided it is consumed in small amounts.
- Heart Health Improvement. The trace elements in apple juice may help reduce ‘bad’ cholesterol levels (low-density lipoproteins) in the blood. Lower cholesterol levels ease the strain on the heart and promote better cardiovascular function.
- Better Skin Health. The vitamin C in apple juice supports wound healing, helps prevent inflammation, and promotes collagen production. These processes maintain skin elasticity and support cell regeneration.
- Improved Brain Function. The polyphenolic antioxidants in apple juice protect the brain from damage caused by free radicals, helping to prevent brain cell death and supporting cognitive health.
Reasons to Limit Apple Juice Consumption
Apple juice should be consumed in moderation — the recommended daily intake is about 240 ml. Drinking large amounts of apple juice every day may lead to the following health issues:
- Digestive Issues. Excessive consumption of apple juice can cause bloating or diarrhea due to its high sorbitol and fructose content.
- Increased Risk of Kidney Stones. Apple juice contains oxalates. When consumed in high amounts, dietary oxalates may contribute to the formation of kidney stones.
- Tooth Decay. Apple juice is high in sugars and acids. The bacteria in the mouth feed on sugars, leading to plaque buildup, which can cause cavities and enamel erosion.
- Blood Sugar Spikes. Due to its high sugar content, apple juice can cause rapid spikes in blood sugar levels, triggering increased insulin production. This can be particularly harmful for individuals with diabetes.
Juicing Apples—With or Without a Juicer
Apple juice is commonly made in professional juice-pressing facilities, but it can also be prepared at home for immediate use or winter storage. Since not everyone has a juicer at home, here are a few methods to make apple juice using household tools:
- Using a blender. To make apple juice with a blender, wash and cut the apples, then blend them until smooth. Pour the blended mixture into a cloth bag, place it over a pot, and apply weight from above to press the juice out. After 30 minutes, remove the weight and pour the collected juice into another container. You can strain the juice through a fine sieve if you prefer a smoother texture.
- Using a Meat Grinder. A regular meat grinder also works well for juicing. From 10 kg of apples, you can get around 5–6 liters of juice. Start by washing and cutting the apples, then grind them. Pour the juice into a pot. Place the remaining pulp in a thick cloth or cheese bag and squeeze any remaining juice into the same pot. If you want to preserve the juice for longer, pasteurize it, then pour it into sterilized jars and seal. This way, you can enjoy your juice during the winter.
- Using a Grater. This method is suitable for small batches intended for immediate use. Peel and core the apples, cut them in half, and grate them. Place the grated pulp into cheesecloth and squeeze out the juice. If you want to store this juice for winter, heat it with sugar before bottling it.
Important: Avoid using aluminum or other uncoated metal containers when making juice. Organic acids in the juice can react with the metal, turning the juice from healthy to potentially toxic.
Apple Juice Recipes
Choose tasty apples for juicing — the kind that are delicious fresh. The juice flavor also depends on whether the apples are freshly picked from the tree or collected from the ground. Tree-picked apples are usually juicier and yield more juice. The longer an apple has been sitting, the less juice it contains.
Popular combinations include blending apples with carrots, pumpkin, raspberries, and Aronia berries (chokeberries).
Apple Juice with Carrots and Oranges
This juice blend combines the natural sweetness of apples, the velvety texture of carrots, and the vibrant acidity of oranges. The result is a nutritionally balanced, full-bodied liquid rich in vitamins A and C and essential antioxidants.
Ingredients:
- 10 kg of apples
- 5 kg of carrots
- 1 kg of oranges
Preparation:
- Thoroughly wash all the ingredients. Peel the carrots and oranges, and core the apples if desired. Cut everything into smaller pieces suitable for your chosen juicing method.
- Extract the juice using a juicer, blender, or meat grinder. If using a blender or grinder, strain the pulp through cheesecloth or a fine sieve.
- Pour the juice into a large pot and gently heat until it reaches boiling point. Avoid prolonged boiling to preserve as many nutrients as possible.
- Once heated, transfer the juice into sterilized glass jars, and seal tightly. You can store properly pasteurized juice in a cool, dark place for several months.
Apple and Pumpkin Juice
Apple and pumpkin juice are excellent options for cooler seasons. Naturally sweet and earthy, pumpkin enriches the juice with fiber and beta-carotene. For a festive twist, consider adding a pinch of cinnamon or ground nutmeg — both known for their warming, anti-inflammatory properties.
Ingredients:
- 10 kg of apples
- 8 kg pumpkin
Preparation:
- Wash, peel, and cut the apples and pumpkin into manageable pieces.
- Juice the ingredients using your preferred method (juicer, blender, or grinder).
- Heat the extracted juice in a large pot until it boils.
- Immediately pour the hot juice into sterilized jars and seal.
- Store in a cool place, and enjoy the rich flavor throughout the winter.
Optional: Add 1–2 tsp of ground cinnamon or nutmeg during the heating phase for enhanced aroma and depth of flavor.
Pork Loin Marinated in Apple Juice
Apple juice isn’t just for drinking—it’s also a superb natural meat tenderizer. Its natural acidity and sugar content make it ideal for marinating pork, resulting in tender, juicy meat with a subtle hint of fruitiness. This recipe is perfect for meal prep or weekend roasts.
Ingredients:
- 500 g pork loin
- 200 ml apple juice
- 1 medium onion (finely chopped)
- 50 ml olive oil
- Salt, pepper, and Provençal herbs to taste
Preparation:
- Add apple juice, olive oil, chopped onion, and herbs (excluding salt) in a bowl. Add the salt just before cooking to prevent drawing out excess moisture.
- Place the pork loin in a deep dish and pour over the marinade. Cover and refrigerate for at least 2 hours, preferably overnight for deeper flavor infusion.
- When ready to cook, season the meat with salt. Transfer to a baking dish and cover with foil.
- Roast in an oven at 180°C (356°F) for 30 minutes. Then remove the foil and bake for 10–15 minutes, until the meat develops a golden-brown crust.
Creative Ways to Use Apple Juice
Apple juice is often enjoyed on its own, but its versatility extends far beyond a simple beverage. Because of the richness of natural sugars, acids, and micronutrients, apple juice can serve as a flavor enhancer and nutritional supplement in dishes. Below are practical and innovative ways to incorporate apple juice into your everyday cooking and food preparation:
- Blend into Smoothies
- Use as a Salad Dressing Component
- Stir into natural yogurt.
- Make Homemade Popsicles or Fruit Jellies
- Prepare Meat or Poultry Sauces
- Use as a Marinade Base
- Add to breakfast porridge or oatmeal.
- Enhance the Flavor of Soups
- Flavor Pancake or Waffle Batter
- Pickled Beets in Apple Juice
Sources:
- https://www.medicinenet.com/7_benefits_of_apple_juice_and_6_downsides/article.htm
- https://www.healthline.com/nutrition/apple-juice-benefits
- https://www.saberhealth.com/news/blog/apple-juice-benefits
Associative photos © Canva.