Apples are frequently mentioned as a healthy snack between meals.
A medium-sized apple with the peel contains about 95 calories, around 4.4 grams of dietary fiber, and nearly 195 milligrams of potassium.
The fruit also naturally contains sugar in the form of fructose.
Nutrition expert Stephani Johnson told Prevention that the health value of apples is mainly due to their combination of fiber and antioxidants.
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Fiber can help digestion and make you feel full for longer. At the same time, antioxidants can be part of a diet that supports heart health.
However, even though all apples contain these substances, there are differences in how much each variety contains.
Color and taste reveal differences
Some apples stand out because of their taste. Granny Smith apples are known for their tart flavor and contain less sugar than many other varieties.
According to nutritional data reported by Health Beet, they also contain a relatively high level of pectin, which is the type of dietary fiber that can support gut bacteria.
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Other varieties are interesting because of the color of their peel. The Cleveland Clinic explains that red pigments called anthocyanins may be linked to lower blood pressure and a reduced risk of certain heart and brain diseases.
These compounds are found, among others, in Red Delicious apples, which according to Healthline have a particularly high content.
Research points to specific varieties
Research also shows differences in the content of polyphenols, which are plant compounds with antioxidant properties.
Studies cited by Healthline show that Fuji apples contain high levels of compounds such as chlorogenic acid and catechin.
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A study in the journal Antioxidants has also shown that Granny Smith apples are rich in several polyphenol compounds.
Other studies have also examined the connection between anthocyanins and markers for diabetes, including in a review published in Nutrients.
Overall, research indicates that some apple varieties contain particularly high amounts of antioxidants and fiber.
Among the varieties most often highlighted in studies are Fuji, Red Delicious, and Granny Smith.
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Sources: Health Digest, Prevention, Health Beet, Cleveland Clinic, Healthline, Antioxidants, and Nutrients.
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