Which apple are the healthiest

What Is The Healthiest Apple?

I know that apples are good for us, but I’m wondering if any type is healthier than others? I’ve heard that Granny Smith apples promote weight loss. Is this true?

Originally published on January 12, 2015.

A study published in October, 2014, did show that compounds in Granny Smith apples may help prevent disorders associated with obesity, but did not find that eating the apples themselves had an effect on weight loss. Researchers at Washington State University set out to learn whether non-digestible compounds in apples – specifically fiber and polyphenols (health protective antioxidants) – could help prevent obesity-related disorders such as diabetes. They tested Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious varieties for the amount of nondigestible compounds they contain, and found that Granny Smith contained the most.

In addition, they concluded that the high content of fiber and polyphenols in Granny Smith apples promotes the growth of friendly bacteria in the colon, and reported that these compounds “actually changed the proportions of fecal bacteria from obese mice to be similar to those of lean mice.” They suggested that this change could help prevent some obesity-related disorders, including the low-grade, chronic inflammation that can lead to diabetes. This follows research showing that the balance of bacterial communities in the colon of obese people is disturbed, resulting in microbial byproducts that lead to inflammation and influence the metabolic disorders associated with obesity.

Apples have a long list of health benefits in addition to the ones reported by the Washington State research team. During the 2014 World Cup soccer matches in Brazil, news reports noted that the television sports announcers ate apples to moisten their vocal cords. Over the years, studies have shown that eating apples can reduce the risk of heart disease as well as colon, liver, prostate and lung cancer.

As far as the health benefits of specific types of apples are concerned, a 2005 Canadian study ranked Red Delicious, Northern Spy and Ida Red as highest in antioxidants and reported that polyphenols, the major antioxidants in apples, are five times more prevalent in apple skin than in the flesh. Note, however, that while Northern Spy apples have fewer polyphenols in the skin than Red Delicious, they have twice as many in their flesh. The study was published in the June 29, 2005, issue of the Journal of Agriculture and Food Chemistry.

When choosing apples, I recommend buying organic ones in season from local farmers. Store them in the refrigerator to prevent them from over-ripening and to preserve their flavor. I don’t recommend eating the skins of non-organic apples. Bear in mind that apples that are not organic are often found on the Environmental Working Group’s “Dirty Dozen,” its annual list of fruits and vegetables with the most pesticide residues.

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What is the Healthiest Apple?

Most people know apples are good for you, but just how healthy are they and is there a healthiest apple in the world?

Actually there is. A recent scientific study, conducted at the University of Western Australia, found that the Pink Lady variety had the highest level of antioxidant flavonoids. Accordingly, they have a good claim to the title of the healthiest apple to eat.

While other factors, like the soil they are grown in which can affect mineral content, and whether or not they are organic would come into play, flavonoids are definitely a big part of what makes apples so good for you. Here’s why.

What Are Flavonoids?

Flavonoids are a broad term for several different classes of plant-based, water soluble nutritional compounds. They have been studied primarily for their ability to quench free radicals damage within your body that can lead to serious health problems such as heart disease and hasten the visible signs of aging like wrinkles.

Essentially, a diet high in antioxidant flavonoids is believed to help prevent and even repair cellular damage and inflammation within your body. This can lead to a lower chance of developing cardiovascular disease, Alzheimer’s, dementia, certain cancers and many other health issues.

6 Important Flavonoids in Apples

1. Quercetin – This flavonoid is associated with reducing inflammation, particularly of the cardiovascular system and improving your immunity. Quercetin has also been used to help reduce allergies and in vitro studies show it slows the growth of some kinds of cancer cells.

2. Myricetin – This is another flavonoid found in apples with anti-cancer properties. Animal studies have demonstrated it has specific actions against colon, pancreatic and skin cancer. It is also thought to inhibit LDL cholesterol oxidization, which is a known risk factor for both strokes and heart attacks.

3. Kaempferol – The powerful antioxidant kaempferol is believed to reduce oxidative damage to our cells and their DNA. Like both quercetin and myricetin, kaempferol is particularly valuable for preventing cardiovascular disease. This flavonoid also has strong anti-inflammatory properties and has been associated with a reduced risk of both skin cancer and pancreatic cancer.

4. Epicatechin – Epicatechin is a polyphenol found in apples that is linked to lower rates of cancer, heart disease and diabetes as well as improved memory. Studies have shown a reduction in fatty deposits and degeneration of arteries with epicatechin supplementation.

5. Chlorogenic acid – As well as having strong antioxidant and anti-inflammatory properties, this phenolic acid can help with weight loss by improving glucose tolerance for less fat-storing excess insulin. Green coffee bean extract is the most potent source of chlorogenic acid, but a daily apple can certainly help.

6. Procyanidin B2 – Unusually, this flavonoid, of which apples are the highest source, appears to have a special effect on your hair and how fast it grows. Procyanidin B2 is said to stimulate hair growth by activating the anagen (growth) phase of the hair follicle and decreasing the time that follicles remain dormant.

Scientific studies on these individual antioxidants, while interesting (at least to some strange people like me), don’t really tell the whole story though. It’s almost certain that rather than one or two individual compounds being responsible for the health benefits of apples, it’s the sum total of all the nutrients they contain working together that make them such a potent disease preventing and anti-aging fruit.

There is however something many of us are doing to greatly reduce how much the nutritional value we get from our apples. I did it for years but now I’ve found a better way.

Why You Shouldn’t Peel Your Apples, or Should You?

The majority of the beneficial antioxidants listed above like quercetin, kaempferol and myricetin are found in or just below the skin in apples. Unfortunately many of us peel them, thus removing the most nutrient rich part of the fruit.

There’s good reason to do this though as conventionally grown apples are a heavily sprayed crop. They also have wax applied to their skin to shine them up for the supermarket. They might look good but who wants to be eating chemicals with names like thiabendazole, azinphos methyl or carbendazim and waxes often derived from beetle secretions.

Whenever you can, buy organic apples that have not been grown with chemical fertilizers and sprayed with toxic pesticides. They probably won’t look as shiny as regular supermarket apples but they’ll be so much better for you.

If you can only get conventionally grown apples and would like to try getting any pesticide residue and waxes off them then the following method is believed to greatly reduce chemicals on your produce.

To a bowl just big enough to fit your fruit in, add hot water and a good splash of vinegar and let your apples soak in it for at least 30 seconds, a minute or two would be better. Next scrub them thoroughly with a scrubbing brush in the water. Once this is done, rinse them under the tap and they’re good to go.

While it’s not guaranteed to remove all pesticides, some resources state that a solution of white vinegar and water will remove 98% of pesticides as well as kill any bacteria on the fruits or vegetables.

Here’s an interesting video about the history and nutrition of apples.

Conclusion

Apples are a very healthy fruit and it seems we are only just discovering how true the old apple a day saying is. And if you can find the high antioxidant Pink Lady variety grown organically, they may just be one of the most nutritious fruits you’ll eat for a long while.

How do you like to eat your apples? Skin on or peeled, washed or straight from the fruit bowl? I’d also be really interested to hear what’s your favorite type of apple. I’ve always gone for organic Red Delicious, but after researching this page, I’ll be looking out for those Pink Ladies at the real food stores.

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Which Apples Are Healthiest?

You go to the store to pick up some apples. Seems simple enough — until you’re faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away?

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Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit.

Big difference in taste, not nutrition

Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions.

But if the thought of biting into a Red Delicious isn’t appealing, don’t worry. Any apple you buy will deliver a punch of health-boosting nutrients.

“The nutritional differences among apple varieties are small,” says Ilic. “But the taste differences are big. Don’t choose an apple based on a small nutrient difference if you don’t like the taste.”

Choose fresh and local apples

Whatever apple variety you pick, make sure it’s fresh. Old apples aren’t as nutritious, don’t taste as good and could be rotten. “Choose a firm apple with no bruises,” says Ilic. “Look for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.”

Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find.

When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. “We don’t have the option to eat local apples year-round,” Ilic says. “In the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.”

You don’t need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush.

Are organic apples healthier?

Some organic fruits may be slightly more nutritious than conventionally grown ones. But you don’t need to buy organic apples. They tend to cost more, which can be a downside if you’re sticking to a grocery budget.

“Growers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,” explains Ilic. “The government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if you’re still concerned about pesticide residue or you can peel your apples, but you’ll lose some nutrients and fiber found in the skin.”

Have fun with apple sampling

With so many apple varieties, you’re bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite.

An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat.

All apples are amazing

Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you can’t go wrong with apples. “All apples are a good source of fiber, including pectin, which may help lower cholesterol,” Ilic says. “They also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.”

Bottom line: An apple a day is a healthy habit, so don’t stress about picking the right one. “Eat the apples you like because they’re all healthy,” Ilic says.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

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9 Incredible Health Benefits of Apples

by Meenakshi Nagdeve last updated — July 27, 2021 Medically reviewed by Vanessa Voltolina (MS, RD) ✓ Evidence Based

Apples are some of the most popular and delicious fruits on the planet. There is nothing like biting into a bright, red, sweet, juicy apple to quench your thirst and satisfy your sweet tooth while boosting your health in a major way. There are more than 7,500 varieties of these delicious fruits and they come in a variety of colors namely red, yellow, and green

In addition to being delicious, the health benefits of apples include the prevention of cardiac and GI disorders, constipation, anemia, and diabetes. They may also help relieve symptoms of rheumatism, gout, and Alzheimer’s and Parkinson’s diseases. Apples help in reducing weakness, providing relief from dysentery, and promoting digestion. Finally, they are known to aid in dental and skin care.

What are Apples?

Apples (Malus domestica) are pomaceous fruits produced by apple tree that belongs to the Rosaceae family. The skin of apples is thin but sturdy and the inner flesh is thick and juicy; the fruit, it softens as it ripens. The inner core holds the seeds, which can be detrimental for your health if consumed in excess. The nutrients are in the flesh and the skin, which are a rich source of anthocyanins and tannins. The expression remains true: ‘An apple a day keeps the doctor away!’

In 2010, the complete genome of the apple was decoded, which has led to an increase in research and understanding of why apples are so beneficial for our health, and what specific components are responsible for the boost they provide! Let’s take a look at some of those essential components of one of the world’s favorite and healthiest fruits! [1]

Watch Video: 7 Amazing Benefits of Apple

Apple Nutrition

According to the USDA National Nutrient Database, apples contain many essential nutrients, vitamins, and minerals. They are free of fat, sodium, and cholesterol. Antioxidants, potassium, dietary fiber, vitamin C, and a few vitamin B (niacin, vitamin B6) are responsible for the health benefits attributed to apples. [3]

The other important nutrients in apple include calcium, vitamin K, iron, copper, phosphorus, and magnesium. They are also packed with phytonutrients and flavonoids, like quercetin, epicatechin, phloridzin, and other polyphenolic compounds. [4]

They are energy-dense and water-rich fruits which helps you feel full. They are rightly called “nutritional powerhouses”.

Serving Size : Nutrient Value Water [g] 85.56 Energy 52 Energy [kJ] 218 Protein [g] 0.26 Total lipid (fat) [g] 0.17 Ash [g] 0.19 Carbohydrate, by difference [g] 13.81 Fiber, total dietary [g] 2.4 Sugars, total including NLEA [g] 10.39 Sucrose [g] 2.07 Glucose (dextrose) [g] 2.43 Fructose [g] 5.9 Starch [g] 0.05 Calcium, Ca [mg] 6 Iron, Fe [mg] 0.12 Magnesium, Mg [mg] 5 Phosphorus, P [mg] 11 Potassium, K [mg] 107 Sodium, Na [mg] 1 Zinc, Zn [mg] 0.04 Copper, Cu [mg] 0.03 Manganese, Mn [mg] 0.04 Fluoride, F [µg] 3.3 Vitamin C, total ascorbic acid [mg] 4.6 Thiamin [mg] 0.02 Riboflavin [mg] 0.03 Niacin [mg] 0.09 Pantothenic acid [mg] 0.06 Vitamin B-6 [mg] 0.04 Folate, total [µg] 3 Folate, food [µg] 3 Folate, DFE [µg] 3 Choline, total [mg] 3.4 Betaine [mg] 0.1 Vitamin A, RAE [µg] 3 Carotene, beta [µg] 27 Cryptoxanthin, beta [µg] 11 Vitamin A, IU [IU] 54 Lutein + zeaxanthin [µg] 29 Vitamin E (alpha-tocopherol) [mg] 0.18 Vitamin K (phylloquinone) [µg] 2.2 Fatty acids, total saturated [g] 0.03 14:0 [g] 0 16:0 [g] 0.02 18:0 [g] 0 Fatty acids, total monounsaturated [g] 0.01 18:1 [g] 0.01 Fatty acids, total polyunsaturated [g] 0.05 18:2 [g] 0.04 18:3 [g] 0.01 Phytosterols [mg] 12 Tryptophan [g] 0 Threonine [g] 0.01 Isoleucine [g] 0.01 Leucine [g] 0.01 Lysine [g] 0.01 Methionine [g] 0 Cystine [g] 0 Phenylalanine [g] 0.01 Tyrosine [g] 0 Valine [g] 0.01 Arginine [g] 0.01 Histidine [g] 0.01 Alanine [g] 0.01 Aspartic acid [g] 0.07 Glutamic acid [g] 0.03 Glycine [g] 0.01 Proline [g] 0.01 Serine [g] 0.01 Sources include : USDA [5]

Carbs and Calories in Apples

According to the USDA [6] , a 100 g serving of apples contains about 52 calories and 14 g of carbs.

Health Benefits of Apples

Mentioned below are some of the best health benefits of apples that may help you in keeping the doctor away: [7]

May Improve Gut Health

Research by Dr. Ferdous Gheyas of the Department of Horticulture Science at North Carolina State University, reports that apples are rich in soluble fiber. According to the USDA National Nutrient Database, one large apple provides 20 percent of their daily recommended intake of dietary fiber. The fibers help in enhancing the digestive process. Regular consumption of fiber in apples ensures smooth bowel movements and the prevention of constipation, diarrhea, irritable bowel syndrome (IBS), and other stomach disorders. [8]

Fiber also stimulates the release of gastric and digestive juices to ensure efficient uptake of nutrients, while simultaneously scraping excess cholesterol out of your veins and arteries to ensure proper heart health and reduce the chances of atherosclerosis.

Apples contain pectin, a type of fiber that acts like a prebiotic. It specifically helps to improve the functioning of the bacteria living in our large intestine. Apples stimulate metabolism within the digestive tract and promote good bacteria in the gut. This prebiotic effect leads to improved health by maximizing nutrient uptake and eliminating harmful bacteria and toxins. [10]

Apples are one of the most popular fruits in the world. Photo Credit: Shutterstock

Possibly Considered Good for the Heart

Apples help lower the risk of various other heart ailments, as per a study published in the journal Nutrition. The antioxidant property of apples reduces the oxidation of fats, called lipid peroxidation. It also neutralizes various fats found in blood vessels that can exert dangerous pressure. The flavonoid, quercetin, reduces inflammation in our blood vessels, while the polyphenol, epicatechin, lowers the blood pressure in the body. [11]

Studies have shown that regular apple intake is also associated with a reduced risk of thrombotic strokes in both men and women. [12]

The soluble fiber present in apples helps to lower the level of cholesterol in the body, making it a strong defensive mechanism against cardiovascular diseases. One year-long research study performed on 160 post-menopausal women showed that consuming apples daily resulted in a drastic decrease in LDL (bad) cholesterol and a slight increase in HDL (good) cholesterol in just three months. [13]

Linked to a Lower Risk of Diabetes

Controlling blood sugar is essential for people suffering from diabetes. The polyphenols in apples have been directly linked to reducing the uptake of carbohydrates by the body. Some research focusing on apple vinegar showed that it can reduce the fluctuation of blood sugar levels that occur in the bloodstream, an important factor for keeping diabetes in check. The polyphenols also lower glucose absorption in our digestive tract and stimulate the release of insulin from our pancreas, which is necessary to keep the blood sugar levels in check. [14]

Finally, the polyphenols stimulate the insulin receptors on cells throughout our body, which speeds up the removal of sugar from our bloodstream. This process gets it to our cells for metabolism, thereby helping manage diabetes. [15]

May Be Helpful in Improving Dental Health

Eating apple helps in cleaning both teeth and gums. When you eat apples, the fiber in them cleanses the teeth, and the antibacterial properties thought to come from this fruit keep bacteria and viruses at bay. While they do not reduce dental cavities, they stimulate the secretion of saliva (an alkaline compound), which reduces the ability of bacteria to multiply and grow in your mouth, as per a study published in PLOS One. [16] [17]

May Promote Brain Health

A study conducted on rat brain cells by researchers at Cornell University in New York shows that the potent abundant antioxidants in apples protect the brain cells against oxidative stress. Oxidative stress is associated with Alzheimer’s and other neurodegenerative disorders, so reducing it is linked with lessening or hopefully preventing these disorders. [18]

Apples also increase the amount of acetylcholine in the brain, which is linked to improving concentration, problem-solving, and memory.

May Relieve Symptoms of Asthma

Apples have shown tremendous anti-inflammatory behavior and in terms of asthma, they have stood out among other natural treatments. Quercetin, a flavonoid present in the apple skin helps reduce inflammation and strengthen the immune system. [19] [20] [21]

May Improve Bone Health

Compounds like kaempferol, quercetin, and myricetin present in apple have been linked to reducing inflammatory conditions, such as arthritis and gout. Thus, people suffering from rheumatism find apples very useful as they aid in the healing process. [22] [23]

May Aid in Weight Loss

Both the high water content and fiber in apples increase satiety, thereby reducing appetite and overeating. Meaning, they are burned off quicker, or not absorbed by the body at all, which can be great news for millions of people struggling with obesity. [24] [25]

May Aid in Skin and Hair Care

The powerful antioxidants in apples counteract the damaging effects of free radicals, which are directly linked to premature aging, wrinkles, age spots, and other age-related conditions. [26]

Apples also increase blood circulation which keeps the skin looking young and toned. They stimulate the replacement of old cells, repair of the damaged ones, and prevention of acne. Pastes made of apple and honey or apple and milk increase the shine and glow of the skin when topically applied.

According to the USDA Nutrient Database, one large apple provides approximately 17 percent of the daily recommended intake of vitamin C. This essential vitamin helps to increase immunity against infections and diseases. The ascorbic acid reserves found in apple also help in collagen formation which provides a range of benefits for the skin. [27]

Applying apple juice to the scalp can help prevent dandruff. Washing the hair and finally rinsing it from apple juice gives it a healthy shiny look, as per anecdotal evidence. It also acts as a good conditioner.

May Protect From NSAIDs

Catechin and chlorogenic acid found in apples help protect the stomach lining from injury from nonsteroidal anti-inflammatory drugs (NSAIDs). These are a class of painkillers that may injure the stomach cells. Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health, [28] considers blueberries, apples, and leafy greens as some of the most important anti-inflammatory foods.

Uses of Apples

Apple can be used in different ways for different purposes as follows:

• Eat it: Apples can be eaten raw right off the tree or in a variety of dishes such as fruit salads and custards. These fruits can be baked, minced, mashed, frozen, or even dried into chips as a healthy, sweet snack.
• Drink it: Apple juice is also a common drink throughout the world and it is also included in many desserts.
• Apply it: The oil extracted from its seeds also useful and has many applications, especially in the cosmetic industry. The benefits of apple seed oil include reducing the appearance of acne, reducing wrinkles, and moisturizing the skin.

How to Buy and Store Apples?

Here are a few tips for selecting and storing apples:

• When you buy apples, make sure they are firm.
• Don’t buy those that have wrinkles, since they have lost most of their health benefits and nutritional values.
• Do not select the ones that are unusually soft or bruised.
• Do not store apples that are overripe or are beginning to rot with the firm ones

Note: Ripe apples metabolize their nutritional resources by releasing a compound called ethylene gas. This ethylene gas can stimulate the rapid ripening and rot of other apples. So make sure to remove these from the bag of apples that you buy.

Apple Side Effects

There are a few side effects of eating apples. One should look out for the following:

• Poisoning:Apple seeds contain cyanide, which is poisonous. Excess intake can be fatal. They should not be consumed orally, however, they can be used for topical applications.
• Pregnancy and breastfeeding: Expecting and lactating mothers should avoid the intake of apple tea as it may harm the growing fetus.
• Allergy: Apple may cause allergic reactions in some people.
• Medication: Apple may interfere with certain medications. In such cases, talk to your doctor before adding apples to your diet.

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