Apples are one of the most consumed fruits by many people around the world.
Beside to the delicious taste, the apple also contains nutrients that have many health benefits.
Apples, besides being consumed as a filling food, also have many nutrients to improve health, heal and can also be used to detoxify the body.
Apples can be consumed by eating directly with the skin and also often consumed as juice. Usually, apples that drank in the form of liquid can be mixed with other fruits to add nutritional value or add flavor.
As we know Apple fruit has many benefits as well as when we consume it in the form of juice.
As for information, you can see general nutrition in 100 grams of Apples in the following article: Benefits of Apples for health.
Whereas in a cup of apple juice has following nutritional content:
• 15 mg of Calcium
• 22 mg of Phosphorus
• 15 mg of iron
• 15 mg of Sodium
• 250 mg of Potassium
• 2 mg of Vitamin C
• Vitamin B Complex (little)
Based on research conducted by the Vita-Mix company Cleaveland, Ohio, it is known that in 100 grams of apple juice contains vitamin A 20 IU and 0.2 ppm chromium.
Maybe among you, there are those who wonder which one is better consumed, Apple in the form of whole or juiced fruit?
Actually, regarding how to eat in the form of apple juice or apple fruit, this depends on the goals to be achieved.
Before, you need to know the major benefits of Apple (In Juice form or whole Apple).
Here are the health benefits of Apples or Apple Juice
• Apples are rich in fiber so that if consumed especially with the skin can help the digestive process
• Eating apples can help in treating gums and teeth
• Apples can also treat gout and dysentery.
• Recent research reveals that apples have chemicals such as flavonoids and polyphenols that can help fight cancer.
Each type of apple has different efficacy because it has the most dominant main nutrient content according to its kind:
• Green apples are better for bone, teeth, vision and anti-cancer growth.
• Yellow apples are good for the liver, eyes, immune system, and reduce the risk of getting cancer.
• Red apples are good for liver health, memory function, maintaining a healthy urinary tract, and reducing the risk of cancer.
Then going back to the question: which better to consume apples in juice form or eat whole?
The following are the Benefits of Apple Juice
Easier to consume
You certainly can imagine right? If you want to consume three apples if you eat them in full how long do you need compared to if you consume them in the form of juice?
If you consume all three apples by eating maybe for one apple, you need between 5 and 10 minutes. So to eat all three apples, you need to finish in 15 minutes to half an hour.
Another case if you consume apples in the form of juice. You can consume all three in just about 3 to 5 minutes, including the pulp.
So by consuming apples in the form of juice, you have the opportunity to get more nutrients in a relatively shorter time.
Another advantage that needs to be considered when someone consumes apples in the form of juice, the digestion process of juice consumed is lighter and faster than eating whole apples. For people who have problems with digestion, of course, this is something that is needed.
As the benefits of apples in general, both juiced and not juiced have the following health benefits:
• Meeting Nutrition Needs
Nutrients such as calories produced from fructose, vitamins, and minerals in apples can help meet the body’s need for nutrients. Apples are also useful for healthy snacks when you are on a diet because they can reduce your appetite that is too large.
• Reducing the risk of heart disease
The content of flavonoids contained in many apples is useful to help protect the heart. Besides, apples also contain 1/3 of vitamin C contained by orange juice which is helpful in reducing levels of bad cholesterol (LDL).
• Reducing Gout
Apple juice mixed with apple vinegar (shared apple juice) is useful in helping reduce uric acid crystals found around the bones and joints.
• Lowers cholesterol and triglyceride levels
Pectin found in juice pulp when mixed with apple juice is very useful in reducing cholesterol and triglyceride levels in the blood.
• Treat Asthma
The results of the study The National Heart and Lung Institute, which was published in the European Respiratory Journal states that children with asthma who drink apple juice at least once a month experience 50 percent less breathless than those who drink less than once a month.
• Overcome Menopause Disorders
According to a US Appel Assocation study in 1992, boron content in apples has been shown to help maintain estrogen levels in a woman’s body at menopause. Maintaining estrogen means reducing the disruption caused by hormonal imbalances during menopause, such as hot flashes, pain, depression, heart disease, and osteoporosis.
How to make apple juice
• Choose ripe and fresh apples. We recommend that you choose organic apples to make juice so that you can enjoy apple juice with the skin. If you buy apples that are non-organic, make sure to wash the apples thoroughly with flowing water. (Read also: How to wash non-organic fruits or vegetables). Peel the skin of non-organic apples that will be used as juice to remove the remains of dirt and pesticides (if any).
• Dispose of apple seeds that will be juiced. Apple seeds are bad for health if ingested, so make sure you discard the apple seeds before.
• It’s best not to mix apples with leafy vegetables (green) because they have different enzymes. If green vegetables and apples are mixed can disrupt the digestive process and produce gas that makes the stomach feel uncomfortable.
• How to put the material to a blender starts from a more watery material (water). First, put water in a blender, then add solid ingredients (apples). You can add ice to help the destruction process and prevent the oxidation of apples and heating the enzyme caused by the blender blade.
• Use a blender to make apple juice, so you can leave juice pulp that can be consumed with Apple juice. The thing to note is that by using a high-speed juicer, the apple juice produced will have a higher concentration than blended with a blender. This causes the concentration of the juice made using a juicer to be higher, or in other words, the resulting fiber becomes less.
• We advise you to be still able to consume the pulp of apples produced from juice so that you can get maximum benefits. By consuming fiber in apples, this will help metabolize carbohydrates in the body, so that sugar is absorbed more slowly than if you drink juice without the pulp (fiber).
• If you want to add a mixture to apple juice, I recommend following the rules given by some nutritionists regarding mixing fruit, such as the following: Non-sweet fruit juice (apples, pears) can only be mixed with sour fruit juice (orange, lemon, pineapple) and sweet fruit juice (papaya). So it doesn’t matter if you combine apples with other types of fruit, as long as you don’t use vegetables. But some nutritionists also often mix carrots which are a type of root vegetable into Apple juice.
Some Apple Juice Recipes that are beneficial to Health
Apple Juice, Starfruit, and Carrots
1 Green Apple
1 medium size star fruit
1 medium size carrot
200 ml of boiled water
o How to Make
Wash All ingredients then cut into pieces to make it easier when blended. Mix everything into a blender, then blend. Drink all the smoothed juice immediately.
How to drink: 2 times a day, in the morning and evening, one hour before eating.
Melon Apple Juice
50-gram orange melon
1 green apple, remove seeds
200 ml of boiled water.
o How to Make
Mix all ingredients then blend using a blender. Drink juice 2 times a day, in the morning and evening, 1 hour before meals.
Other recipe recipes will be reviewed in different articles according to the desired benefits.
Thus the reviews about Apple juice and the benefits of Apple Juice for health. Hopefully, it can benefit you.
o Encyclopedia of Vegetable Juice and Fruit: dr. Iskandar Junaidi
o The Smart Book of Healthy Life: Bambang Sudewo
o Vegetable Fruit Facts: Dr. Dwi Budhi Susanto
o Survive with Juice Therapy: Ana Maria (nutritionist)