Apples are universally healthy but they are not equal. Most people are familiar with types like Pink Lady, Gala, Granny Smith, etc. However, there are over 7,500 varieties of apples grown all over the world, according to WSU Tree Fruit. Casual eaters and aficionados alike can differentiate between types and decide on their favorites. Food experts recommend certain kinds for specific cooking methods, based on their texture, taste, and reaction to heat. So it stands to reason that apples are different when it comes to their nutrition and health effects. An apple a day keeps a doctor away, but which apples are best at that?
The healthiest apple is… an apple
Keep in mind, an apple is still a fruit, and most people don’t eat nearly as much as they should. Regardless of whether it’s the “healthiest” or “not,” apples are a beneficial addition to an average person’s diet. If you’re impartial to apple varieties or looking for something new, by all means, try the healthiest versions available in your area. You can eat them on their own, or in baked goods, smoothies, oatmeal, salads, and much more. Apples in general are filled with vitamins, minerals, fiber, and antioxidants, although the amounts can vary depending on the type.
Red Delicious
Research indicates that apples with red-pigmented skin have more anthocyanidins than others. Anthocyanidins are a type of antioxidants that fall under the polyphenol group. And those aren’t the only polyphenols in abundance. Red Delicious apples also have high levels of flavonoids, flavonols, epicatechin, and phloridzin. Furthermore, Red Delicious also contains the most calcium according to a Pakistani study that compared them to Kashmiri Amri, Sky Spur, Kala Kulu, and Golden Delicious.
Renetta Canada
Among the plethora of healthy polyphenols found in apples, Renetta Canadas are particularly high in proanthocyanidins. These apples look yellow-green with a sweet but tart flavor. Proanthocyanidins have been linked to heart-protective properties by helping to decrease “bad” cholesterol and triglyceride levels. They also help fight against atherosclerosis, which is plaque buildup in the arteries.
Read More: 10 of The Healthiest and Worst Oils For Your Health
Honeycrisp
Honeycrisps are aptly named after their crunchy texture and sweet taste. Research shows that this apple contains 18 phenolic compounds. A diet rich in a variety of phenols can lead to many health benefits. But this particular fruit contains procyanidin B1 and B2, which a 2022 study has linked to improved oral health. This is on top of the dental benefit of eating apples in general. Research shows that munching on this fruit leads to an immediate reduction in salivary bacterial viability, similar to what happens after brushing your teeth.
Royal Gala
An Australian study examining five different apples discovered Royal Galas to be the highest in flavanoids, which come with antioxidant, anti-inflammatory, and antiviral capabilities. Quercetin is a type of flavanoid abundant in apples, especially Royal Gala, and it comes with several benefits. “Quercetin is helpful in regulating blood sugar and improving our bodies’ ability to use insulin,” says Ansel. “For the most quercetin bang, eat your apple with the skin on, since apple skin has up to six times as much quercetin as the flesh.”
Read More: Your Favorite Cheeses Ranked from Healthiest to Unhealthiest
Golden Delicious
Golden Delicious apples contain pigments called carotenoids that create a distinct yellow or orange hue. Carotenoids are also responsible for the color of carrots, and that vegetable’s famous eye-healthy properties. But carotenoids are also linked with a reduced risk of heart disease and cancer, specifically skin and lung, according to Healthline. Not only that, Golden Deliciouses contain minerals such as zinc, potassium, and iron.
Granny Smith
Granny Smiths are known for their bright green skin and tart flavor, and for being among the healthiest of the apples. “A Granny Smith apple has about 16 grams of sugar,” said registered dietician nutritionist Karen Ansel, to HuffPost. “A typical apple has 19 grams of sugar.” This can be helpful for people looking for not-overly-sweet pie filling, but Ansel believes the three extra grams of sugar are “not that big a deal” since they are natural. “I’d much rather see people decrease their sugar intake by eating fewer highly processed foods rather than worrying about a few grams of sugar between varieties of apples,” she said. However, Granny Smith apples’s sour flavor also comes from malic acid, which can stimulate the production of enzymes in the gut and supports overall digestion.
How add apples into your diet
- Spruce up apple slices with peanut butter, chopped nuts, shredded coconut, cinnamon, etc.
- Make apple chips by thinly slicing the fruits and bake them on low for an hour before flipping them and baking for another hour. Then turn off the oven, open the door slightly, and keep the slices there until they are fully cooled.
- Add chopped or grated apples to salads or coleslaws
- Puree an apple in a carrot or squash soup for added sweetness.
- Top baked apples with granola for a quick and healthy version of apple crumble.
- Roast chopped apples with potatoes and butternut squash for a side dish.
- Blend apples with cinnamon and yogurt to make a smoothie.
- Mix chopped apple and cinnamon in oatmeal.
- And finally, add chopped apples to homemade breads and muffins.
Read More: This Fish Tops the List of The World’s Healthiest Foods, Offering More Nutrition Than Many Veggies
