Apples (Malus domestica) are the most widely consumed fruit in the world. There are over 7,500 apple varieties, and many are commonly eaten fresh or used in cooking and canning.

Diets high in apples may have several health benefits, such as a reduced risk of heart disease and several cancers. While all apples are nutritious, some stand out due to their high levels of antioxidants and nutrients. 

The Red Delicious apple was once the most popular apple in the world. Its popularity has decreased over the last few decades as more flavorful apples, like Galas, hit grocery store shelves. Red Delicious apples have a mild flavor and an often mealy texture.

Red Delicious apples contain a high concentration of protective plant compounds. One study compared the phenolic content and antioxidant potential of five varieties of Australian-grown apples: Royal Gala, Pink Lady, Red Delicious, Fuji, and Smitten. Red Delicious had the highest total phenolic and flavonoid content and antioxidant potential.

Apples contain anti-inflammatory and antioxidant compounds, such as the flavonoids quercetin and chlorogenic acid. These compounds protect against cellular damage and inhibit the production of pro-inflammatory compounds, which may help lower disease risk.

Several studies have found that people with higher intakes of flavonoids, including quercetin, have lower rates of heart disease. Quercetin has antioxidant, anti-inflammatory, blood pressure- and blood lipid-lowering qualities and can protect against blood vessel dysfunction.

Red Delicious apples also provide nutrients like fiber. A medium 212-gram Red Delicious apple contains 4.88 grams of fiber, which covers 17.4% of your daily fiber needs. Fiber supports digestive health and helps you feel satiated after meals by slowing digestion and increasing the production of satiety hormones.

Granny Smith is a well-liked apple variety known for its bright green color and tart yet sweet taste.

Granny Smith apples are very high in malic acid, an acid found in many fruits and vegetables. Malic acid contributes to tart flavor and may stimulate the production of digestive enzymes needed to break down food for energy.

Granny Smiths are high in polyphenols like gallic, chlorogenic, and ferulic acids, all of which have powerful antioxidant and anti-inflammatory effects. One animal-based study found that Granny Smith apple extract reduced inflammation in rats with induced acute (short-term) pancreatitis by improving their overall antioxidant levels. More human research is needed.

Gala apples have a golden-red peel and crisp, slightly sweet flesh. They lack the tartness of apples like Granny Smiths, making them a good choice for people who don’t like sour-tasting fruit. 

Gala apples are an excellent source of health-protective compounds, like phenolic antioxidants and fiber. In one small study, participants avoided foods and drinks rich in polyphenols and fiber for two weeks and then returned to their normal diet with the addition of three whole Gala apples per day for six weeks. Another group returned to a normal diet without apples.

The group who ate the apples experienced an average 17% reduction in C-reactive protein (CRP) blood levels compared to participants who avoided apples. CRP is a general marker of inflammation. Chronically elevated levels are associated with an increased risk of health conditions like heart disease, type 2 diabetes, and Alzheimer’s disease.

Renetta Canada is a juicy apple with a sweet, tart taste and a yellow-green peel. It’s known for its high concentration of polyphenols, particularly proanthocyanidins, which have potent antioxidant and heart-protective properties.

One small study of people with mildly high cholesterol found that consuming two Renetta Canada apples daily for eight weeks decreased total and low-density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels.

It also reduced levels of intercellular cell adhesion molecule-1. Adhesion molecules are proteins that allow cells to stick to one another and their surroundings. The body releases them in response to inflammation, and they play a role in the development of atherosclerosis (plaque buildup in the arteries), the main cause of heart disease.

Soluble fiber and polyphenols in Renetta Canada apples may help reduce heart disease risk factors and protect against atherosclerosis.

Honeycrisp apples are among the sweetest-tasting apples. They have a crisp, juicy texture and a honey-like flavor that’s perfect for fresh eating and baking.

Studies have shown that the flesh of Honeycrisp apples contains 18 phenolic compounds, including procyanidin B1, chlorogenic acid, procyanidin B2, catechin, and epicatechin. Diets high in phenolic compounds may lower the risk of many health conditions, including heart disease.

One study found that polyphenol intake was associated with lower heart disease risk and reduced biological aging (changes in cell functioning and aging). This suggests that eating more polyphenol-rich foods like Honeycrisp apples may help reduce biological aging, lower disease risk, and promote longevity.

Pink Lady is an apple variety with a sweet taste, a pinkish-red peel, and a firm, crispy, and juicy flesh. 

Pink Lady apples have a high concentration of cellular-protective compounds, including chlorogenic acid and catechin.

Preclinical evidence suggests that some flavonoids found in Pink Lady apples may have anticancer effects against certain cancer cell lines, such as breast and colon cancer. Another study found that higher consumption of apples and pears was associated with a lower risk of breast cancer.

More research is needed to understand possible relationships between apple intake and cancer risk.

Apples are sweet, portable, and versatile. They can be enjoyed as a quick snack and a nutritious ingredient in sweet and savory recipes. Apples are typically in season from late summer through fall in most parts of the United States, though their availability depends on where you live. 

Here are a few tips for incorporating more apples into your diet:

• Snack on fresh apple wedges with a handful of nuts or a spoonful of nut butter
• Incorporate chopped apples into muffins, cakes, and breads
• Make a smoothie with chopped apples, Greek yogurt, cinnamon, and protein powder
• Add sliced apples on top of salads
• Roast halved apples and top them with honey and nuts
• Layer thinly sliced apples in sandwiches and wraps
• Roast chopped apples, butternut squash, and potatoes for a seasonal side dish

When shopping for apples, choose fruits that are firm and free from bruises and dents. The apple should have a pleasing “apple-like” smell, and the skin should be smooth and brightly colored.

Apples are nutritious fruits rich in fiber and antioxidants. All apples are healthy, but a few stand out due to their high levels of cellular-protective substances. These include popular apple varieties like Red Delicious, Granny Smith, and Gala.

Try incorporating apples into your diet by enjoying them as a quick snack or adding them to your favorite sweet and savory dishes.