What’s the Healthiest Apple? 5 of the Best Types

Apples are a healthy, sweet, and tasty option that is packed with beneficial plant compounds and fiber. Every apple variety has its distinct blend of antioxidants, which makes the apples a variety of delicious and diverse.

The saying “an apple a day keeps the doctor away” might not be accurate medically. There are many reasons to eat apple juice regularly.

The apple is among the top loved and well-loved fruits consumed in the world. Apart from being easy to access and with a shelf life that can last up to an entire year, apples are nutritional ( 1Trusted Source2Trusted Source3Trusted Source).

They’re high in minerals, vitamins, fiber as well as polyphenols. Polyphenols are antioxidants, which are molecules that fight free radicals within your body. They offer a variety of health benefits. Antioxidants could help in preventing inflammation, cancer, heart disease, and weight increase ( 2Trusted Source).

It is not surprising that apples are regarded as an important source of antioxidants both in the United States and worldwide ( 2Trusted Source4Trusted Source).

Suppose you’ve ever wandered through the produce aisle of your local supermarket and wondered how the nutritional value of apples differs between different varieties of apples. In that case, you’ll find that the simple answer is yes, and this is due to much to do with polyphenol antioxidants.

Polyphenols play a role in the reasons why different varieties of apples have distinctive colors and tastes. Actually, various types of apples have significantly different levels and varieties of polyphenols that impact their health effects ( 1Trusted Source2Trusted Source).

This article examines the nutritional benefits of five of the most well-known apple varieties.

Red DeliciousAs I consider apples, Red Delicious apples’ dark red color, and sweet taste recall me as if they were the iconic red apple depicted in films, cartoons, and even in paintings.

Research suggests that red-skinned apple varieties have higher levels of anthocyanidins than other varieties. Anthocyanidins represent the colorants that produce the red, blue, and purple hues found in both vegetables and fruits. They are also antioxidants in the polyphenol group ( 1Trusted Source5Trusted Source).

In addition to anthocyanidins, Red Delicious apples also contain high levels of polyphenols, including epicatechin flavonoids, flavonols, and phloridzin ( 4Trusted Source6Trusted Source).

Research has revealed that antioxidants are higher in the pulp than in the pulp, but this is the case for all varieties of apples ( 2Trusted Source4Trusted Source6Trusted Source).

In addition to these polyphenols, Red Delicious apples contain at least 28 bioactive substances, all of which are responsible for the health advantages of these apples ( 7Trusted Source).

A study compared minerals in five different apple cultivars that are grown in Pakistan, which included Kashmiri Amri, Sky Spur, Kala Kulu, Golden Delicious, and Red Delicious, determined that Red Delicious had the most calcium content in the pulp as well as the pulp ( 6Trusted Source).

The most plentiful mineral is calcium found in your body. It helps support your teeth and bones while also regulating muscle and nerve functioning ( 6Trusted Source8Trusted Source).


Red Delicious apples are abundant in anthocyanidins – that is the reason for the red color of their fruit as well as other antioxidants that belong to the group of polyphenols. They could also provide higher levels of calcium than different varieties of apples.

  • Granny Smith

It is easy to recognize Granny Smith apples by their vibrant green color and their slightly tart taste.

The research shows that they have no anthocyanidins, as evidenced by the absence of blue, red, and violet colors. But they do have other advantages to provide ( 1Trusted Source).

A study on animals found that the fiber found in Granny Smith apples can alter the microbiota of mice suffering from obesity, causing them to look like lean mice and suggesting a capacity for weight control ( 9Trusted Source).

This is due to the composition of your microbiota -the friendly bacteria living that reside in your intestines — could affect your weight. Research suggests that those who are lean have a higher Bacteroidete to Firmicute ratio than those who are overweight ( 10Trusted Source).

However, more research studies on human beings are needed.


The fiber content of Granny Smith apples could boost the microbiota in your gut to aid in weight loss. However, more research studies on humans are required to prove this effect.

  • Golden Delicious

As the name implies, Golden Delicious apples aren’t red, but they are yellow-skinned. It is because of the presence of carotenoids, which are the pigments that cause the yellow and orange hues in vegetables and fruits ( 11Trusted Source).

Carotenoids, like polyphenols, are an antioxidant group. Apart from their antioxidant properties, carotenoids also improve the health of the heart and eyes and boost the function of the brain ( 12Trusted Source).

Environmental factors such as altitude, location, and temperature are thought to impact the antioxidant content of apples. Studies about Golden Delicious apples are an excellent example of this ( 4Trusted Source).

For instance, two studies showed that, when compared to other Italian as well as Chinese apples, Golden Delicious apples had the lowest amount of all compound phenolic ( 2Trusted Source3Trusted Source).

In addition, two studies comparing Himalayan and Brazilian cultivars discovered they Golden Delicious apples had the most phenolics, such as epicatechin and chlorogenic acid ( 4Trusted Source13Trusted Source).

Therefore, the antioxidant-related advantages of Golden Delicious apples may vary in relation to the place of origin.

However, both the peel and the pulp from this delicious fruit are good sources of the minerals iron, zinc, and potassium. A deficiency in potassium can cause muscle spasms, twitching, and irregular heartbeats ( 6Trusted Source).


Apart from polyphenols, Golden Delicious apples are also rich in carotenoids, a different group of powerful antioxidants. They’re also a great source of iron, potassium, and zinc.

  • Fuji

Fuji apples are sweet, have a red and yellow peel, and have a juicier smooth texture- all aspects that are the reason for their popularity ( 14Trusted Source).

In numerous research studies, Fuji Apples consistently display greater levels of polyphenols over other apple varieties ( 15Trusted Source16Trusted Source17Trusted Source).

A study on animals has revealed that polyphenols derived from Fuji apples can help to prevent liver and heart injury by lowering blood cholesterol levels as well as improving the liver enzyme markers ( 18Trusted Source).

A test-tube study also revealed that Fuji apple extracts affected liver cells, thereby enhancing glucose metabolism. The results suggest that Fuji apples could help improve the resistance to insulin, which is the main characteristic of type 2 diabetes, but further research in humans is required ( 2Trusted Source).


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