All types of apples, whether red, green, or yellow, contain dietary fiber and antioxidants, but research suggests that the difference in skin color reflects differences in plant compound content, antioxidants, sugars, and even texture, giving each color different nutritional benefits.
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Red Apples... Rich in anthocyanins and antioxidants
The rich red color in apples is associated with a higher concentration of anthocyanins, one of the most powerful antioxidants, and is also found in berries and cherries.
Research suggests that the redder the apple gets, the higher its antioxidant content, and the sweeter and richer it becomes in flavor.
The Phenolic Profiling of Five Different Australian Grown Apples study, which compared the phenolic content of five varieties of apples, showed that Red Delicious had the highest antioxidant levels compared to Royal Gala, Pink Lady, Fuji and Smitten varieties.
The varieties of red apples in the Arab world are distributed according to the climatic conditions and the geographical nature of each region. In the Levant, which includes Jordan, Syria and Lebanon, apple cultivation is widespread in the cold mountain highlands, where local varieties such as sugar apples (buttery), known for their honey-tasting apples, are grown as well as very red winter varieties such as Starkin, Red Chef and Red Delicates, according to Very Well Health
In the Maghreb, particularly in the Atlas Mountains and highlands such as Sbeiba in Tunisia, Starkmson stands out alongside local varieties that are characterized by their cold-tolerant and crispy texture.
In Egypt, where a semi-warm climate prevails, the Anna variety is the most widespread due to its ability to produce without the need for long cold hours, while the Gulf markets are heavily dependent on imported varieties, especially Red Delicious and Royal Gala, due to their ability to ship and store for long periods.
Other research suggests that Pink Lady apples may have anti-cancer properties thanks to their antioxidant content, while Fuji apples are high in dietary fiber that supports digestive health.
Green apples... Less sugary and more fiber
Green apples, especially the Granny Smith variety, are known for their crunchy texture and sour taste.
Its green color is due to its chlorophyll and malic acid, which give it its distinctive taste and help support the work of digestive enzymes.
Green apples contain less natural sugars than red varieties.
It is also high in dietary fiber, as well as high levels of polyphenolic antioxidants, which preliminary studies suggest may help reduce inflammation associated with chronic diseases.
Yellow apples... Balance between sweetness and acidity
Yellow apples, such as Golden Delicious, fall halfway between red and green in terms of taste and texture, as they have a moderate sweetness and less acidity than green apples.
Although its light color means it contains less anthocyanins, it is still a good source of fiber, vitamin C, and carotenoids, which are plant antioxidant compounds also found in carrots.
A clinical study in which participants ate three Gala apples daily for six weeks showed a reduction in levels of C-reactive protein (CRP), an inflammatory marker associated with an increased risk of chronic disease.
Another study found that eating two Renetta Canada apples a day for eight weeks lowered the levels of bad cholesterol (LDL) and triglycerides in people with mildly high cholesterol.
How do you make the best use of apples?
Research suggests that apples support digestive health, and may contribute to a reduced risk of heart disease and diabetes when consumed on a balanced diet.
Experts advise eating apples with the skin whenever possible, as most of the fiber and antioxidants are concentrated in them. It is also best eaten with a source of protein or healthy fats, such as peanut butter, almonds, or Greek yogurt, as this helps slow down digestion, improve the sensation of satiety, and keep blood sugar levels stable.
On the other hand, apples may cause gas or bloating in some people due to their high content of fiber and natural sugars, and it is recommended not to chew apple seeds or eat them in large quantities as they may release a toxic compound known as cyanide.
People who are allergic to birch pollen may also be more likely to develop apple allergy, according to the Oral Birch Pollen Immunotherapy With Apples: Results of a Phase II Clinical Pilot Study.
Finally, experts recommend eating whole apples instead of drinking their juice, as juicing removes a large portion of the fiber and leads to the absorption of natural sugars more quickly.
AlGhad
