Juicing fresh fruits and vegetables is a great way to get concentrated nutrition and antioxidants into your diet. Apples are one of the most popular fruits to juice because they are inexpensive, readily available year-round, and packed with beneficial nutrients. But not all apples are created equal when it comes to nutrition and health benefits. The type of apple you choose to juice can significantly impact the vitamin, mineral, and antioxidant content of your juice.
Nutritional Differences Between Apple Varieties
There are over 7,500 different cultivars of apples grown around the world. Some of the most common varieties include Red Delicious, Gala, Fuji, Granny Smith, Golden Delicious, and Pink Lady. Although apples are nutritious overall, the exact nutrients and compounds can vary greatly depending on the specific cultivar.
For example, Red Delicious apples are higher in antioxidants like quercetin and vitamin C than many other varieties. Granny Smith apples contain more potassium and vitamin K. And Golden Delicious apples have the highest concentration of beneficial plant compounds called polyphenols. Specific polyphenols found abundantly in apples called phloridzin, chlorogenic acid, epicatechin, and procyanidin B2 have been linked to improved health outcomes.
Other nutrients that differ between apple cultivars include vitamin A, calcium, magnesium, and soluble fiber. So pay attention to the specific variety rather than assuming all apples are nutritionally equal.
The Top 5 Healthiest Apples for Juicing
Based on nutrient density, antioxidant content, and overall nutrition profile, here are 5 of the healthiest apple varieties to use for juicing:
1. Red Delicious
Red Delicious apples are bright red in color with a distinctive elongated shape. They contain the highest concentration of antioxidants among commonly consumed apples, according to testing by the U.S. Apple Association. Specifically, Red Delicious apples contain higher levels of quercetin, catechin, chlorogenic acid, phloridzin, and vitamin C compared to other varieties.
2. Granny Smith
Granny Smith apples have a bright green skin and tart flavor. They are one of the most nutrient dense apple varieties. Granny Smith apples are particularly high in potassium, vitamin K, magnesium, copper, soluble fiber, and a variety of antioxidants including polyphenols and flavonoids.
Fuji apples have a yellow-green skin with red streaks. Originally developed in Japan, they have a very sweet flavor and firm, crunchy flesh. Fujis contain high levels of polyphenols, pectin, fiber, vitamin C, vitamin A, and potassium. They also rank very low on the glycemic index, meaning they have little effect on blood sugar.
4. Pink Lady
Pink lady apples, also called Cripps Pink, have a distinctive pinkish-red skin and sweet-tart flavor. They provide high concentrations of anthocyanins, quercetin, chlorogenic acid, and other antioxidants that protect cells from damage. Pink ladies are also low glycemic and have significant pectin content.
Honeycrisp apples have brightly colored red and yellow skin and exceptionally crisp, juicy flesh. They contain high levels of polyphenols and vitamin C compared to other popular apple varieties. The dense flesh also provides pectin, potassium, vitamin A, and antioxidants.
Comparing the Nutrition in Different Apple Varieties
To help visualize the differences in nutrition between some of the healthiest apples for juicing, here is a data table comparing some of the main nutrients provided per medium apple (182 grams):
|Apple Variety||Calories||Fiber||Vitamin C||Potassium|
As you can see, while all apples provide valuable nutrition, some varieties like Granny Smith and Pink Lady lead the pack when it comes to certain vitamins, minerals, and antioxidants.
Choosing Organic Apples For Juicing
Whenever possible, choose organic apples to get the most health benefits from juicing. Apples are one of the most pesticide-contaminated fruits when conventionally grown. The Environmental Working Group reports that 98% of non-organic apples have pesticide residue.
By choosing organic apples, you can avoid exposure to toxic chemicals that end up concentrated in apple juice. Organic farming practices also tend to focus on soil health, which leads to more nutritious produce.
Washing Apples Before Juicing
Thoroughly washing apples before juicing is important to reduce pesticides, wax coating, bacteria, yeast, mold, and other contaminants on the surface. Even if using organic apples, washing is still a good idea.
Gently scrub apples under cool running water while gently rubbing the surface with your fingers or a soft brush. Dry them thoroughly with a clean towel before cutting and juicing them.
Leaving the Peels On When Juicing Apples
Many of the nutrients and beneficial plant compounds in apples are found in the peel and flesh directly under the peel. For example, quercetin and other flavonoids are up to 6 times more concentrated in the peel compared to the flesh.
Leaving the peels on when juicing apples significantly boosts the amount of fiber, vitamins, minerals, and antioxidants that end up in your juice. Just be sure to thoroughly wash the apples first.
Potential Downsides of Apple Juice
While juicing apples can provide a quick boost of nutrients, fiber is lost when making apple juice. The juicing process removes the insoluble fiber content that helps slow digestion and stabilize blood sugar levels.
Apple juice also has a high glycemic index, meaning it causes a rapid spike in blood sugar. People with diabetes or blood sugar regulation issues may want to avoid drinking large amounts of straight apple juice and instead choose low glycemic vegetables and fruits to juice.
To reduce the glycemic impact, dilute apple juice by combining it with low sugar veggies like cucumbers, spinach, celery, or carrots when juicing. You can also add lemon, ginger, cinnamon, or other spices to help slow absorption.
The Best Apples for Juicing Recipes
When developing juicing recipes, consider using a combination of apple varieties to take advantage of the diversity of nutrients. For example, Granny Smith apples provide vitamin K, while Fuji apples boost vitamin C content.
Here are some delicious apple juice blend ideas:
- Apple carrot juice – Granny Smith, carrots, lemon
- Green apple juice – Granny Smith, kale, cucumber, ginger
- Antioxidant boost – Red Delicious, cherries, blueberries, cinnamon
- Apple beet juice – Fuji, beets, carrots
- Tropical apple – Pink Lady, pineapple, lime
Feel free to get creative and use different apple types based on your nutritional needs and flavor preferences!
Storing Fresh Apple Juice
It’s best to drink freshly made apple juice immediately to get the most nutrients. Apple juice oxidizes and loses nutrient content rapidly when exposed to air.
For storage, fill airtight containers all the way to the top leaving minimal air space. Glass bottles or mason jars work great. Refrigerate and consume within 24 hours.
To retain maximum nutrition, pour juice into ice cube trays and freeze individual portions. Thaw in the refrigerator as needed up to several months later.
Pasteurization and Safety
If you prefer to store apple juice longer than 24 hours, pasteurization is recommended to destroy harmful bacteria. Heat juice to 160°F for at least 30 seconds, then rapidly chill it down to refrigerator temperature.
Properly washing all produce before juicing and sanitizing equipment is also important. Only use apples that are in good condition without mold, damage, or spoilage.
Juicing apples provides a nutrient-packed beverage that’s loaded with health benefits. Pay attention to the specific variety, choosing types like Red Delicious, Granny Smith, Fuji, Pink Lady, and Honeycrisp for their exceptional nutrition profiles. Combining different types of apples, leaving the peels on, and washing thoroughly before juicing are some best practices to get the most nutrition and antioxidants in your glass.