Fall's seasonal favorite – the apple – comes in a range of varieties, each as vibrant, robust and distinct as the different colors in an autumn landscape. While all apples are bursting with healthy nutrients, Canadian researchers recently set out to investigate whether one variety comes out on top in terms of antioxidant activity.
After comparing seven commonly available varieties – including Cortland, Golden Delicious and McIntosh – they learned that Red Delicious apples had the highest amount of antioxidant polyphenols (compounds which help to defend your DNA by neutralizing free radicals). This study supports previous USDA research, which found that while two other apple varieties – Granny Smith and Gala – rank in the top 20 food sources of antioxidants, Red Delicious comes out on top (happily for consumer health, it comes out on top in U.S. sales too).
One particular antioxidant polyphenol – quercetin – has been previously profiled in this space for demonstrated benefits, including: reduced risk of heart disease, Alzheimer's , prostatitis , and a variety of cancers (such as prostate, breast and lung cancer). In addition, t he study found two other polyphenols – procyanidin B2 and epicatechin – which, though lesser known, were largely responsible for overall antioxidant activity.
But put down that peeler because these protective polyphenols were five times higher in the apple skin than in the flesh. Bonus: In addition to antioxidants, one medium apple (154g), provides an excellent source of hunger-fighting, heart-healthy fiber for only 80 calories.
Bottom Line: While all apples are good for you, Red Delicious apples pack the biggest antioxidant punch.