Which apple is the best to eat

The Best Apple Varieties for Eating Fresh

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Planning to load up on apples while they’re in season? Here’s a list of the best apples for eating fresh. All of these varieties are juicy, flavorful, and crisp.

Sweet Apples

Sweet apples are great for snacks, healthy desserts, and balancing with salty and savory foods, notes There’s an Apple for That, a website that—as the name implies—is all about apples. The best are:

  • Crispin (Mutsu)
  • Fuji
  • Golden Delicious
  • Gala

You’ll often see sweet apples paired with sharp cheeses on appetizer platters.

Tart Apples

If you’re «a sucker for foods that make you pucker,» then tart apples are suited for your palate, says There’s an Apple, adding that the variety of apples available means there are plenty of options for fans of tart, or acidic, foods. The tart apples that are best for snacking are:

  • Cortland
  • Goldrush
  • Granny Smith

Sweet/Tart Apples

Then, there are the apples that fall in between, not quite sweet and not quite tart, including:

  • Cameo
  • Ginger Gold
  • Honey Crisp
  • Liberty
  • McIntosh

If you like a sweet-sour flavor, see how you like these apples.

Heirloom Apples

Many of the apples that you find at the grocery store, including Red Delicious, have been bred to look good and ship well—taste is a mere afterthought. So, if you want a flavorful apple, seek out heirloom varieties. The suggestions in the previous sections are just starting points. Visit a local farm or farmers market to discover varieties that never make it to the grocery store—varieties that are truly worth getting excited about.

If you happen upon a variety that you really love, consider planting a few in your backyard. It takes a few years for an apple tree to start producing, but after that, you’ll be set.

Storing Apples for Winter

Many apple varieties will stay fresh for months if you store them in the refrigerator or during the cooler months, at room temperature, so it’s definitely worth stocking up if you find a good deal on an apple that you enjoy. As a general rule, late-season (harvested in October or November), thick-skinned, tart apples store best.

Ask a farmer to recommend a variety or select apples that will stay good all winter. You’ll be glad you did when you’re still eating tasty apples in January.

Apples for Other Purposes

Planning to make a bunch of applesauce or apple butter while apples are in season? You’ll want different apples for that. Various varieties are better suited for specific purposes.

While you’re busy loading up on apples to eat, be sure to pick some up for use in recipes, such as apple nachos, apple pancakes and donuts, and even apple crisps. And if cold days are approaching, learn how easy it is to make applesauce, which will satisfy your sweet tooth—and keep you smelling the sweet fragrance of apples—all winter.

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Top 5 health benefits of apples

Packed with vitamins, antioxidants and fibre, apples are one of our favourite healthy fruits. Registered nutritionist Nicola Shubrook explains what else makes apples so good for us.

What are apples?

Cheap and readily available in the UK, apples come in an array of colours depending on the variety (of which there are around 2,000) from pale yellow and green through to deep red. Their taste and texture vary too, from juicy to firm and sweet to tangy. Due to the large variety available, you can buy British apples pretty much all year round, but traditionally apples are in season in the UK from September to February.

Discover our full range of health benefit guides and also check out some of our delicious apple recipes, from the ultimate apple pie to caramel apple cinnamon buns.

Nutritional benefits of apples

One medium apple contains approximately:

  • 51 kcal/215 KJ
  • 6g protein
  • 5g fat
  • 6g carbohydrates
  • 2g fibre
  • 100mg potassium
  • 6mg vit C

What are the 5 top health benefits of apples?

1. May lower cholesterol

Apples contain pectin, a natural fibre found in plants. Recent research by the European Journal of Nutrition found that eating pectin-rich whole apples had a cholesterol-lowering effect in healthy volunteers, compared to apple juice. A study by the Journal of the Academy of Nutrition and Dietetics also showed that consuming around 75g of dried apple (approximately two apples) helped to reduce cholesterol in postmenopausal women.

2. May protect against diabetes

Apples are low on the glycaemic index (GI) thanks to their fibre content. This, together with their high flavonoid content, may help to improve insulin sensitivity, which is important both for weight management and preventing diabetes.

3. May prevent obesity

Animal studies have shown that pectin extracted from apples may help regulate the gut microbiome (beneficial gut bacteria), which in turn may help prevent obesity and other inflammatory disorders. Studies on humans also look promising, but more research is needed.

4. May protect against heart disease

Apples are rich in polyphenols, protective plant compounds, one of which is a flavonoid called quercetin. Research by the American Journal for Clinical Nutrition found that those with higher quercetin levels (mainly through eating apples) had a lower risk of several chronic diseases including heart disease and even asthma.

5. May be beneficial for bone health

Fruit and vegetable intake are thought to be associated with greater bone density and improved bone health. Findings from a study on healthy women suggested apples, in particular, may minimise the amount of calcium lost from the body and hence improve bone strength.

Is it safe for everyone to eat apples?

Apples, along with fruits including peaches, avocados and blueberries contain natural chemicals called salicylates. Some people are sensitive to these compounds and may experience an allergic reaction, including skin rash and swelling.

Some consumers, who are concerned about pesticides, may opt for organically grown apples.

Apple recipes

This article was reviewed on 10 February 2021 by Kerry Torrens.

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7 Outstanding Health Benefits of Apples

Discover why nutrition-packed apples may indeed help keep the doctor away.

It’s that time of year again: apple-picking season. And there are a number of good reasons why you’ll want to fill up a basket.

Not only do apples taste delicious on their own or when added to dishes but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

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According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your DV, along with small amounts of other vitamins and minerals.

Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding them to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.

“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.

Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.

7 Impressive Health Benefits Of Apples

1. Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.

Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.

Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.

RELATED: How to Eat Right for Heart Health

2. Eating Foods With Fiber, Including Apples, Can Aid Digestion

You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois.

Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity, per Harvard.

Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber, according to the University of Illinois.

3. Apples Can Support a Healthy Immune System

Who doesn’t want a stronger immune system going into autumn? Apples might be an important tool in your immune-supporting tool kit.

According to research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.

Still, there’s reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.

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4. Apples Are a Diabetes-Friendly Fruit

If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit.

In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place.

Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.

5. The Antioxidants in Apples May Play a Role in Cancer Prevention

While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.

A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.

The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.

And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.

6. Eating Apples Can Support Healthy Weight Loss

A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention.

Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson.

According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks.

At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.

7. Apples May Help Prevent Alzheimer’s Disease

Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer’s disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods.

On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.

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