Nutrition

A guide to the healthiest apples (and how to use them)

12 March, 2024 . 0

Apples are a classic favourite among fruit. Find out why they’re so good for you, which colour – if any – is healthier, and how to use your top pick.

You know how your grandma told you eating an apple a day would keep the doctor away?

While eating more of this classic favourite isn’t a cure-all, apples certainly are good for you.

Crisp and crunchy, they make a refreshing, portable snack and pack a nutritional punch.

Here is why apples deserve to be on your weekly shopping list.

Health benefits of eating apples

Nutrition Australia dietitian Leanne Elliston says one of the vital health benefits of apples is their high fibre content.

“They are a great source of soluble fibre – which the gut bacteria love – so eating apples is supportive of a healthy microbiome,” Leanne says.

Additionally, the soluble fibre in apples can help lower cholesterol, as well as the risk of developing heart disease, diabetes and certain cancers.

“Another nutritional benefit of apples is the vitamin C content,” Leanne says.

“They are an easy way to get our daily hit of this powerful natural antioxidant that can help support a healthy immune system.

“But it does depend on how long they’ve been stored in the cool room, as vitamin C levels will decrease over time.”

Which colour apples are healthier?

Available in green, yellow and a range of reds, apples have slightly different nutrients depending on colour and variety, The Nutrition Guy dietitian Joel Feren says.

“For example, red-skinned apples like Fuji and red delicious are rich in anthocyanins, which have anti-inflammatory and antioxidant properties,” Joel says.

He adds that these antioxidants can help lower the risk of heart disease and improve cognitive function.

Green-skinned apples, on the other hand, are known for containing more fibre and less sugar.

“Yellow apples, like golden delicious, have carotenoids,” Joel says.

He explains that carotenoids are the antioxidants that give yellow, orange and red fruit and vegetables their colour, and they’re important for eye health, heart health and brain function.

6 popular apple varieties and how to use them

Apples also vary in flavour and seasonal availability, and some types are better suited to specific recipes.

Here’s our breakdown of some popular varieties to keep in your fridge.

Fuji

Taste: Firm, juicy and sweet
Suggested uses: Snacking and cooking
Season: April to October

Golden delicious

Taste: Sweet with a mild, honeyed flavour
Suggested uses: Tarts, cakes and sweet pies
Season: March to July

Granny Smith

Taste: Crisp and tart
Suggested uses: Cooking and baking, both savoury and sweet dishes
Season: April to February

Jazz

Taste: Crunchy and tangy; a cross between Royal Gala and Braeburn
Suggested uses: Snacking, cooking, and baked dishes that require a firmer flesh
Season: April to October

Pink lady

Taste: Crisp, sweet and juicy
Suggested uses: Snacking, salads, sauces and juices
Season: May to February

Red delicious

Taste: Juicy, with medium sweetness and a mildly floral flavour
Suggested uses: Butters, sauces, juices, biscuits and apple crumble
Season: March to December

Royal gala

Taste: Sweet and crisp
Suggested uses: Salads, sauces and apple pie
Season: Available March to September

Delicious apple recipes to try at home:

More on healthy eating: