August 27, 2025, 9:00 am | Read time: 5 minutes
Everyone knows that apples are very healthy. However, this is primarily not due to their vitamins, as other fruits can offer significantly more. But did you know that not all apples are the same, and different apple varieties have varying health benefits? We asked a nutritionist about the power of this fruit and which variety is the healthiest.
Are Apples the Healthiest Fruit?
“It’s not sensible to talk about THE healthiest fruit,” says Hamburg nutritionist and internist Dr. Matthias Riedl in a conversation with FITBOOK. However, it is clear: Apples are extremely healthy—thanks to their vitamins, secondary plant compounds, and fiber. Especially secondary plant compounds are present in high amounts, making apples particularly valuable. From a nutritional perspective, it’s also relevant that apples are among the fruits with only moderate sugar content.
Simple Rule Shows Which Apple Varieties Are Particularly Healthy
“Old apple varieties are healthier than those bred away from their origins,” says Dr. Riedl. Examples include “Berlepsch,” “Boskoop,” “Cox Orange,” and “Idared.” The reason is the amount of polyphenols—secondary plant compounds—that high-bred varieties like “Jonagold,” “Granny Smith,” or “Pink Lady” hardly contain anymore. Why is that? Polyphenols are bred out because they make apples sour and cause them to brown faster. According to Riedl, the apple varieties “Idared” and “Boskoop” contain particularly high amounts of polyphenols. Incidentally, polyphenols also make the apple allergen harmless; therefore, old apple varieties are the only right choice for allergy sufferers.
Old and New Apple Varieties (Examples)
Old apple varieties include
- “Berlepsch”
- “Boskoop”
- “Cox Orange”
- “Idared”
- “Alkmene”
- “Eifeler Rambur”
- “Goldparmäne”
New apple varieties include, among others,
- “Jonagold”
- “Golden Delicious”
- “Gala”
- “Granny Smith”
- “Pink Lady”1
Also interesting: Scientists Breed Apple Variety for Allergy Sufferers—When It Will Be Available for Purchase
Orchard vs. Meadow: Location Also Makes Apples Healthy
Polyphenols are the natural protection of apples against insect and fungal infestation. If an apple grows in a sterile orchard and is sprayed, it needs to form few to no polyphenols—self-protection is no longer necessary. The situation is different for old apple varieties, which often grow in meadows and must protect themselves against external influences—a high enrichment with polyphenols is guaranteed.
An exception among old apple varieties is “Golden Delicious.” Since the variety is very susceptible to fungal and pest infestation, it is almost always sprayed.
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What Ingredients Make Apples Healthy?
When talking about fruit, many think that a high vitamin C content is the be-all and end-all. So let’s clarify right away: You can also turn to citrus fruits, broccoli, bell peppers, or sauerkraut to meet your daily vitamin C needs, but not necessarily apples—even if producers of newer varieties like to boast about their supposedly high vitamin C content. The good news: What makes fruit such a healthy food doesn’t always have to do with its vitamin C content—or even vitamins, for that matter.
Apples are especially healthy because they contain strong antioxidant polyphenols, specifically flavonoids like catechin and kaempferol. Antioxidants have anti-inflammatory effects and protect cells from free radicals caused by stress and external environmental influences, potentially preventing various diseases. A review shows that apples, compared to other fruits and vegetables and other flavonoid sources, are most often associated with a lower risk of cancer, heart disease, asthma, and type 2 diabetes. Additionally, regular apple consumption was positively linked to improved lung function and faster weight loss.2
Moreover, they are rich in fiber, which benefits our bodies in two ways. On one hand, they improve gut flora; on the other, fiber is converted in the gut into short-chain fatty acids that serve as an energy source for the intestinal lining. Additionally, the fiber pectin is said to keep blood sugar levels stable and curb hunger—a point of interest for those looking to lose weight. Furthermore, apples are a valuable source of potassium.
Should You Eat the Peel?
Most vitamins, secondary plant compounds, and fiber are located in or directly under the peel. Therefore, apples should not be peeled.
Is the Core Also Healthy?
Anyone who has bitten into it knows: The core of an apple tastes extremely bitter. And our senses don’t deceive us: Seeds contain bitter substances that—once chewed—are converted by our bodies into cyanide. This can cause gastrointestinal issues. Therefore, you can dispose of the core in the compost without guilt.
Fruit Bowl or Refrigerator: How Best to Store Apples
This question also divides opinions: Do apples belong in the fruit bowl or the refrigerator? The nutritionist leans toward the refrigerator: He recommends storing apples at two to five degrees. However, if you have a cellar, you should store apples there in a bag with small air holes due to the high humidity. This way, they last three to five months. Note: The longer the storage duration, the more the vitamin content decreases over time, and the apples become mealy.
What also speaks against the fruit bowl: Apples continue to ripen during storage and emit the ripening gas ethylene, which accelerates the aging of fruits and vegetables nearby.3