Apple juice and juicing
Apple Juice and Juicing
Alphabetically speaking, our A to Z list of fruits and vegetables has an obvious starting point but, if I were to ask you to name the first fruit that popped into your head, there’s a fair chance the answer to that question would be Apple.
We all likely ate apples from a very early age, so it’s no surprise that this tasty, nutritious fruit is loved by nearly everyone.
Apples are cultivated right across the globe and as such, are available in great quantities all year round, this wide ranging availability surely helps to boost the Apples popularity not only as a nutritious snack but as a vital food source in communities where food is scarce.
There are literally thousands of different varieties of Apples and all have their own distinct sizes, colours and of course flavours, these range from the sweetest, specially cultivated varieties like Pink Lady (which are ideal for juicing) to the most sour of the Cooking apples like the Bramley which is used mostly for cooking and baking.
Know your apples, avoid the bad stuff!
With literally thousands of different varieties, coming in from all over the world, now’s a good time to talk a little about how your Apples have been cultivated.
Sometimes, if we have the means we like to have the choice of how our Apples have been grown and what they have been treated with but you can’t know this without first doing a little research and knowing what you are looking for when you get to the store.
Organic is obviously the best choice, if you can find them locally and if you can afford them! I don’t always buy Organic because of the cost but they would be my first choice if money was no object.
Organic Apples are grown in normal outdoor conditions without the use of pesticides so offer the best quality Apple you can buy. Don’t forget though, Apples are widely available so if it’s Apple season near you, take the time to ask friends or local farms if they have Apples that you could buy from them, they’ll be a lot cheaper than from the shops.
Unfortunately Apples are one of the worst offenders when it comes to pesticide contamination so think before you buy other than organic.
These Apples are grown under normal conditions but often use pesticides and fertilizers so that the fruit grows bigger, grows out of season and isn’t subject to attack from insects. Fruits cultivated in this way are usually larger and keep for longer than organic fruits. While some of the benefits listed above are great, they do come at a cost to the environment and your health due to high levels of pesticide use.
Generally you’ll find conventionally grown fruits in your local supermarket, Apples from the supermarket usually have waxed skins to make them look more appealing and keep the moisture inside the fruit, this helps to prolong shelf life but I’m not a big fan of eating wax so I wash these Apple very thoroughly before they are peeled and juiced. It is of course a great shame to lose the skin of the Apple because most of the beneficial phytonutrients are concentrated just below the skin and the skin also provides Soluable Fibre, Insoluable Fibre, quercitin, Phenols and Antioxidants
I’m going to leave this section blank, you can draw your own conclusion from that.
The juicy bit! Apples and their health benefits
We’ve all heard that tired old saying about apples a million times so out of respect I’m not going repeat it! Apples are a rich source of Vitamin C, phyto-nutrients and bioflavinoids, apples are also rich in beta-carotene, which we need for healthy skin, eyes, and for a healthy immune system, apple juice also helps with nutrient synthesis and metabolism because it contains B-complex vitamins like riboflavin, thiamin, and pyridoxine.
Apples can actually help you to lose weight if you are mindful of what you eat. These tasty and convenient fruits are low in calories, high in fibre and provide a great sugary snack that will satisfy all but the sweetest tooth, apples do a great job of filling you up for longer without being loaded with too many calories.
In one study, overweight women who ate 3 Apples or Pears a day experienced significant weight loss when measured against a non apple eating control group
A 20 year long Iowa Women’s Health Study reported that, among the 34,000-plus women tested, apples were associated with lowered risk of death from cardiovascular disease and coronary heart disease. Experts attribute the positive results to the antioxidant compounds found in apples which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Soluble fiber in apples has also been shown to lower cholesterol levels. Apples are loaded with pectin, which may help keep blood cholesterol levels normal, when pectin dissolves in water, the soluble fiber creates a gummy, gel-like substance that binds to bile acids and draws cholesterol out of the blood. Soluble fiber’s stickiness also slows the absorption of carbohydrates, keeping blood sugar levels on the right track
Apple juice and juicing
Apples contain the antioxidant quercetin, which helps increase the lungs ability to absorb oxygen. Apples have also been shown to benefit sufferers of asthma, In a study published in the American Journal Of Respiratory Critical Care Medicine, UK researchers reported that adults who ate at least two apples a week reduced their asthma risk by up to a third. Eating apples before you work out can even boost your endurance!
A wide ranging 2011 paper entitled “A Comprehensive Review of Apples and Apple Components and Their Relationship to Human Health” found distinct benefits in apple consumption across a whole range of medical conditions and finished with the follwoing conclusion.
In conclusion, the data related to AP and disease risk reduction are provocative and varied. The combined phytochemical and nutrient profiles in AP suggests their potential to be powerful in the prevention of several chronic conditions in humans
Apple juice, a perfect healthy drink
Apples are an ideal choice when it comes to deciding on a base fruit to use in your juice recipes, their high juice yield sweet taste make them ideal for bulking out or sweetening other juices, notably strong vegetable juice drinks if you don’t enjoy that taste!
Apples can be used in juices or smoothies, we prefer to use Golden Delicious, Granny Smith, Braeburn, Jonagold, or Royal Gala as they taste fantastic and make a nice clear juice that doesn’t oxidise quickly. See our apple juice recipes for more ideas on what do juice with your apples.
Always juice your own apples, don’t waste your time with pasteurised supermarket juices from cartons, they always have lower levels of living enzymes, vitamins, and nutrients and in some cases all you are getting is sugar water. Bottled and Cartonized juice has also been shown to contain high levels of arsenic.
What about the core????
Don’t juice or eat the core or the seeds, the seeds contain cyanide but the cyanide content is very low and you would have to eat a large amount of apple seeds to do any harm.
9 Apple Facts
- The apple genome was decoded in 2010.
- The apple tree originated in Central Asia, apples were introduced to North America by European settlers.
- Honey bees are commonly used to pollinate apple trees.
- An average apple contains around 130 calories.
- Apple trees typically blossom in spring with fruit maturing in autumn.
- Apple seeds contain a cyanide compound. Our body can handle small doses of this naturally occurring poison so you’d have to eat a huge number of seeds for it to have an effect, and even then the seeds are covered in a protective coating which keeps the cyanide compound safe inside.
- Apples are the most widely grown tree fruit, Millions of tonnes of apples are grown every year.
- China is the leading producer of apples.
- It is believed that the saying “An apple a day keeps the doctor away” originated in Wales in the 19th century. Sadly eating apples doesn’t guarantee good health but they do have nutritional value and potential health benefits.
ORAC value 5900 (100 g)
|NUTRITION||PER 100G||% RDA|
|Total Fat||0 mg||0.5%|
|Dietary Fiber||0.26 g||6%|
|NUTRITION||PER 100G||% RDA|
|Pantothenic acid||0.061 mg||1%|
|Vitamin A||54 IU||2%|
|Vitamin C||4.6 mg||8%|
|Vitamin E||0.18 mg||1%|
|Vitamin K||2.2 µg||2%|
|ELECTROLYTES||PER 100G||% RDA|
|PHYTONUTRIENTS||PER 100G||% RDA|
|Beta-carotene||27 µg||_ _|
|Crypto-xanthin-ß||11 µg||_ _|
|Lutein-zeaxanthin||29 µg||_ _|