Learn about the nutritional qualities of different types of apples in this article.
Apples are nutritious, tasty, and full of fiber. Widely consumed fruits in the world are rich in fiber, vitamins, minerals, and polyphenols. The antioxidants fight free radicals and prevent cancer, inflammation, heart disease, and weight gain. The nutritional benefits vary among apple varieties. Colors and flavors depend on the types of polyphenols they contain. Discover the best types of apples you can eat to maintain your health and enjoy their best nutrients.
Let us understand why we can benefit from the nutritional qualities of apples. There are types of apples that contain nutrients that are very good for our health.
Red-skinned apples contain anthocyanidins that are responsible for red, blue, and purple hues in fruits and vegetables. These pigments belong to the polyphenol group. Red apples contain high levels of polyphenols called epicatechin, flavonoids, flavanols, and phloridzin. Peel is higher in antioxidants.
“If you’re making apple juice or apple cider, consider using Red Delicious apples. By themselves, Red Delicious apples produce a sweet and mild juice, but they’re also perfect for mixing with tarter apples like Pink Lady or Granny Smith. The mild flavor of Red Delicious will balance the sharp acidic tang of a tart apple.” Read more here.
Granny Smith apples have a bright green color and a sweet-tart flavor. They contain no anthocyanidins. The soluble fiber found in their peel, called pectin, is prebiotic and feeds the good bacteria in the digestive tract. They are loaded with polyphenol compounds. Eat them in salads, sandwiches, or sliced with peanut butter.
“They have a strong tart taste and a bright acidic tang. These apples are incredibly crisp and juicy, which makes this variety a good choice for pairing with creamy cheeses or a sugary-sweet fruit like a mango. For the perfect apple dessert, dip Granny Smith apples in caramel for a delicious sweet-and-tart treat.”
Carotenoids, or antioxidants, give the yellow color of Golden Delicious. These antioxidants promote eye and heart health. They also improve brain function. The antioxidant-related benefits may vary depending on the origin of Golden Delicious.
The peel and the pulp contain minerals such as iron, zinc, and potassium. An excellent source of vitamin C, these apples also contain 4 grams of fiber, which may help lower cholesterol and maintain healthy digestion.
“These apples are very sweet, like honey, and slightly tart but not bitter. If you don’t have Golden Delicious apples around, substitute a similar sweet and firm-fleshed apple. Jonagold, Gala, Pink Lady, and Fuji varieties all work as substitutes in cooking and baking recipes. However, no other variety quite matches the spicy sweetness of a ripe Golden Delicious.” You can read more here. Great for snacking, Golden Delicious is the perfect apple for making homemade apple juice or cider.
Fuji apples have a sweet flavor, a yellow and pink peel, and a juicy, crisp texture. They contain polyphenols that may prevent heart and liver injury. They lower blood cholesterol levels and improve liver enzyme markers. Fuji apple extract improves glucose metabolism, mostly insulin resistance.
“Their juice is up to 18% sugar. Fuji apples make excellent apple juice or cider. Because they have such a high sugar content, they make a deliciously sweet juice. Fujis are one of the best fruit varieties to juice with tart cherries or cranberries. Due to their firm flesh, Fuji apples also hold their shape well when baked. That makes them great for dishes such as apple pie or baked apples. If you can’t find Fuji apples, substitute another firm and sweet variety such as Gala or Pink Lady.” More about them is here.
Gala apples are another red, sweet type of apple. They contain high levels of polyphenols, catechin being predominant. A good source of vitamin C and dietary fiber, Gala apples possess pectin. Pectin reduces cholesterol and helps lower the risk of heart disease.
If you eat three Gala apples for six weeks, you may reduce obesity-associated inflammation. Gala apple juice significantly reduces total cholesterol, triglycerides, and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
“Galas are known for their sweet flavor. They tend to be crisp apples, especially when fresh. Galas feature white flesh, low acidity, and are not very tart. Fresh-picked Gala apples are sweet and fruity. They are said to taste somewhat like fresh pear. The longer they are off the tree, the more mellow the flavors become.” Read more about them here.
“Here are a few ways to incorporate apples into your diet:
Pair sliced apples with nut butter
Use applesauce instead of butter in baking recipes
Blend apple slices into smoothies
Bake apple slices or halves with a variety of spices
Add chopped apples to salads.” (1)
Apples contain fiber, potassium, vitamin C, and the antioxidant quercetin. They help reduce inflammation. Apples are tasty, nutrient-rich fruits. These variants contain more or less certain antioxidants and all offer multiple health benefits. Granny Smiths boost healthy gut bacteria. Red Delicious apples are rich in anthocyanidins and offer more calcium than other types of apples. Golden Delicious contains carotenoids and antioxidants that promote eye and heart health. Gala apples contain pectin, reduce cholesterol, and lower the risk of heart disease. Fuji apples contain polyphenols that may prevent heart and liver injury. You should eat whole apples to support immune function. If you like one type of apple, eat it. Fuji is good for snacking on something sweet. Studies show that eating one apple a day may lower blood pressure and inflammation.
Which of these apples do you like most? Leave a comment below. Share this article with your family and friends!
Live healthier! Much love, Nelly.