Health Benefits of Different Apple Types

Red Delicious apples are high in total phenol and epicatechin.

Red-skinned apples also have more anthocyanidins than other apple varieties. These pigments are responsible for the red, blue, and purple hues in fruits and vegetables.

Although red apples are often sweeter, the anthocyanidin is not responsible for this sweet taste. This is due to the differing sugar content between apples.

Anthocyanins may be the polyphenol with the most antidiabetic effect.

Granny Smith apples are easily recognized by their bright green color and slightly sharp flavor. This is due in part to their high concentration of flavonoids, particularly quercetin and catechin.

Though they do not contain anthocyanidins, as demonstrated by their lack of red, blue, or purple color, they have other benefits to offer.

One 2019 animal study found that fiber from Granny Smith apples may be able to positively affect the gut microbiome, suggesting a potential weight control capacity.

This is because the composition of your gut microbiota — the friendly bacteria in your gut — may influence your weight. Some research from 2017 suggests that people with lean bodies have a greater Bacteroidete to Firmicute ratio than people with obesity.

However, this research does not show that either bacteria is purely causative or purely preventative of obesity.

Fuji apples have a sweet flavor, a yellow and red peel, and a juicy, crisp texture — all factors that may contribute to their widespread popularity.

In several studies, Fuji apples consistently show a higher polyphenol content than other apple varieties. They contain high levels of chlorogenic acid and catechin, compounds that may have anti-inflammatory properties.

One animal study determined that polyphenols from Fuji apples may help prevent heart and liver injury by lowering blood cholesterol levels and improving liver enzyme markers.

A 2019 study also indicates that Fuji apples may help reduce oxidative stress in hemodialysis patients.

Gala apples are another red, sweet type of apple.

They contain high levels of polyphenols, with catechin being the main type.

What’s more, they appear to protect against heart disease by lowering the main risk factors.

One 6-week study in 46 people observed that eating three Gala apples per day reduced obesity-associated inflammation, which is directly linked to increased heart disease risk.

A 13-day study in rats found that Gala apple juice significantly reduced total cholesterol, triglycerides, and LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.

Still, keep in mind that larger human studies are needed before researchers can draw any firm conclusions.

Along with polyphenols, apples contain multiple beneficial vitamins and minerals.

Here is a comparison table of vitamins and minerals of four apple types (per 100g raw apples with skin):

Apples are tasty, versatile, and nutrient-rich fruits full of fiber and beneficial plant compounds.

While some varieties contain more of certain antioxidants than others, these differences are what give them their unique tastes and health benefits.

Apples are great sources of beneficial plant compounds and offer multiple health benefits.