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Apples: Types, Health Benefits and Nutrition Facts


apple  and peach composition isolated on whiteApples and all its varieties are packed with essential nutrients and health benefits. With health-boosting nutrients and low-calorie content, who can disagree with the famous old saying? Truly, an apple a day keeps the doctor away.


It’s a good thing to know which variety of apples we should eat. There are four types of apples commonly found in our local market – red delicious, golden delicious, Fuji and Rome beauty. Here are the descriptions and tips to help you make the right pick.

Red Delicious Apple.

These are brightly colored red apples, medium-sized with a tall conical shape. Red delicious apples have a strong sweet flavor and are usually crispy and crunchy.

WHAT TO PICK: Choose those who have clear skin with streaks of yellow. Also, good quality red delicious apples should feel solid and heavy and not light.

Golden Delicious Apple.

Golden delicious apples range in color from light green to pale yellow and are slightly elongated. Less mature golden delicious apples are light green in color and have a tart flavor. Those mature ones have a bright yellow color and are much sweeter.

WHAT TO PICK: Avoid those bronze-colored and with dark spots. Also, when you rub your thumb across its skin, pick those which don’t wrinkle.

Fuji Apples.

Fuji apples have pink shade stripes over a yellow green background and are usually fleshy and juicy. These are great for snacking because of its dense rich-colored flesh, sweeter taste and crispier texture.

WHAT TO PICK: For best quality Fuji apples, choose those which are firm and has no soft spots.

Rome Beauty Apples.

Rome beauty apples are round with a brilliant red skin. Often called as the “baker’s buddy”, Rome beauty apples give out a distinct flavor when baked.

WHAT TO PICK: For great quality Rome beauty apples, make sure to pick those smooth-skinned ones.


Apples are low in sodium, calories and fat but high in minerals, fibers and vitamins. Take a look at the table below and see how much goodness you can get from just a cup of apples.

Calories 65 kcal
Fiber 3.0 g
Calcium, Ca 8 g
Iron, Fe 0.15 mg
Magnesium, Mg 6 mg
Phosphorus, P 14 mg
Potassium, K 134 mg
Vitamin C, total ascorbic acid 5.8 mg
Folate, total 4 mcg
Vitamin K (phylloquinone) 2.8 mcg
*based on 1 cup serving (100g)


Apples have been recommended for the prevention of several illnesses like asthma, obesity and arthritis and as an add-on to dietary meal plans. With loads of health benefits, consider having an apple a day in your daily menu.

Health Benefit of Apple #1

Weight Loss. The fiber helps fill the stomach quicker and limits the amount of food taken. Also, apples have high-water content which helps increase metabolism – ideal for those who want to lose weight.

Health Benefit of Apple #2

Reduces the Risk of Cancer. Quercetin, an anti-oxidant contained in apples, help reduces damages to body cells which, if not prevented, can lead to cancer. Studies also show that flavanoids and polyphenols, chemicals found in apples, exhibit the same cancer-preventing effect.

Health Benefit of Apple #3

Helps in Digestion. Because it is rich in fiber, apples ensure smooth bowel movements and helps prevents constipation by making the digestive tract smooth-running.

Health Benefit of Apple #4

Prevents Asthma. One study showed that children born to women who ate more apples during pregnancy have lower rates of asthma than those whose mother only ate a few. The same correlation goes with those children who drank apple juice on a daily basis than those who drank only once a month.

Health Benefit of Apple #5

Heart-friendly. Apples contain pectin, a soluble fiber which helps lower cholesterol levels and risks of stroke and heart attacks.

Health Benefit of Apple #6

Protects the Skin. Apples help fight UV rays and keep the skin young-looking.

Apples are bursting with health-boosting goodness. So, heed the advice of the old saying and have at least one apple a day.