Fall is just a little over a month away, meaning apple picking season is just around the corner.
But how healthy are apples actually? And do different types and colours of apples have different nutritional values?
Two nutritionists get to the bottom of these food questions and also explore whether eating an apple a day really keeps the doctor away.
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“Apples come in a variety of colors, ranging from green (such as Granny Smith) to yellow (such as Golden Delicious) to red (such as Empire and Gala), and often a mix of colors (such as Honeycrisp),” Kelly Springer of the New York Apple Board told Fox News Digital in an email.
Springer is a registered dietitian and certified nutritionist.
Apples come in a variety of colors, from red to green to yellow, and often come in a mix of multiple colors, according to registered dietitians and certified nutritionists. (iStock)
Although apples come in many different types and colors, “nutrition-wise, the differences between apple varieties are generally small,” she says.
“However, apples with darker red or purple skin, such as Red Delicious apples, often have higher antioxidant levels than lighter-skinned apples,” Springer says.
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Although the nutritional content “varies slightly” depending on the variety of apple and where it is grown, “overall, apples are a good source of dietary fiber, vitamins and antioxidants,” Springer said.
Healthy and protective properties
The saying “an apple a day keeps the doctor away” actually has some truth to it, Diane Lindsay Adler, director of medical schools at Children’s Health Boston, told Fox News Digital in an email.
An apple a day is packed with antioxidants and nutrients that may keep the doctor away. (iStock)
“Apples may help prevent serious diseases, including heart disease, diabetes and cancer,” says Lindsay Adler, R.D., Ph.D., a registered dietitian.
Red apples get their color because they contain “powerful antioxidants” called anthocyanins, she said.
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These “help reduce inflammation in the body,” she said.
Green apples get their color from chlorophyll, another antioxidant, she says.
Chlorophyll “has been studied and may have a protective effect against cancerous tumors.”
Green apples, like Granny Smith apples, get their color from chlorophyll. (iStock)
And finally, yellow apples contain carotenoids, says Lindsay Adler.
These “reduce the risk of certain cancers and eye diseases.”
While there aren’t any dramatic differences in apple color, different apple varieties have different nutritional needs.
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Lindsay Adler said green apples were “low in sugar and high in fiber”, making them a “good option for anyone watching their sugar intake”.
Honeycrisp apples are “an excellent choice for hydration and nutrition.”
Honeycrisp apples, on the other hand, are “known for their high water content” and have a more balanced nutritional profile overall, she said.
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Lindsay Adler added that these are “great options for hydration and nutrition.”
But regardless of the type of apple you eat, “there are a lot of specific health benefits,” Springer says.
“The flavonoids and antioxidants in apples help maintain healthy blood sugar levels,” she said.
Lindsay Adler said all apples are a good source of vitamins and dietary fiber. (iStock)
One study found that “women who ate one or more apples per day had a 28 percent lower risk of type 2 diabetes compared to women who didn’t eat any apples,” she said.
Apples are also great for gut and heart health, Springer says.
The nutrients in apples help keep blood pressure at healthy levels.
“The pectin in apples is a prebiotic, which means it nourishes the good bacteria in your gut,” she says.
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“Pectin helps the growth of gut bacteria and is a good nutrient for the gut microbiome.”
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The nutritional content of apples may also help keep blood pressure at healthy levels, Springer says.
Additionally, “potassium helps relax blood vessels, which may reduce the risk of cardiovascular complications associated with high blood pressure.”
