Which apples are the healthiest ?

Did you know that not all varieties of apples have the same nutritional content?Surprised? New varieties of apples keep showing up in grocery stores. So, I researched to find out if these newer varieties are just as healthy or healthier than the older varieties, such as red delicious. The short answer is "no." That is according to scientists who analyzed and compared the nutritional content of various apples. Here are the scientists' findings… Different varieties of apples contain different amounts of groups of compounds called polyphenols and phenolic acids. These compounds act as powerful antioxidants and anti-inflammatories. Scientists have discovered that apples' numerous types of polyphenols and phenolic acids work together to produce an antioxidant capacity stronger than the powerful antioxidant vitamin C. Thus, whole fresh apples are highly nutritious. Apples are a significant source of flavonoids, one of the many groups of polyphenols, according to Cornell University researchers. Flavonoids have been singled out as compounds with anti-aging properties. Act as prebiotics Flavonoids are prebiotics — or food for the beneficial bacteria in the GI tract. In the colon, the bacteria degrade flavonoids into various phenolic acids. These compounds have been found to block the activation of genes that make us more susceptible to certain cancers, heart disease, diabetes and other medical conditions. Scientists have discovered that although a person may inherit the genes for a certain medical condition, these genes need to be activated or turned on. The amount and type of foods we eat (and our physical activity) impacts if these genes are activated. As stated before, different varieties of apples contain different amounts of these health-giving flavonoids and other polyphenols. Here's what to look for when shopping for apples to get the most of these health-giving antioxidants. Less sweet apples are higher in antioxidants Flavonoids are what give dark chocolate its less sweet (almost bitter) taste. Higher amounts of flavonoids give an apple a less sweet, almost astringent, taste. New varieties of apples have been developed because consumers prefer sweeter apples. Thus, the newer, sweeter varieties of apples (such as Honeycrisp and others), have much lower amounts of health-giving flavonoids than the less sweet older varieties of apples. Apples also contain other types of polyphenols besides flavonoids. The older varieties of apples are much higher in total polyphenols than the newer varieties of apples, according to research in the Journal of Agricultural and Food Chemistry. Darker color means more antioxidants Similar to dark chocolate, darker hued apples are higher in these health-giving compounds. The numerous compounds in apples (which act as antioxidants) are produced by the fruit as protection from the sun's UV rays. Scientists have found that the darker hued apples are from the top and side of the apple trees facing the sun. These darker hued apples were found to contain higher levels of polyphenols than apples which grew on the shadier part of the tree. Therefore, when shopping for apples, select the darkest colored apples. In the peelThe peel (skin) of apples is where almost all the beneficial antioxidants are located in apples. This is because, as stated above, the numerous polyphenols are produced by the apple's peel as protection from the sun. Therefore, eat whole, unpeeled apples to reap apple's health benefits. Since the antioxidants are in the peel, use unpeeled apples to make apple crisp, sauteed apples and baked apples. (Because the antioxidant containing apple peel is discarded when making apple juice, applesauce or baked goods using peeled apples, these do not contain the anti-aging flavonoids.) Fuji applesFuji apples contain the highest amount of total flavonoid compounds and phenolics, according to Cornell University researchers. Besides acting as antioxidants, their numerous phenolic acids reduce inflammation. Red delicious apples The second highest in total flavonoids and phenolic acids are Red Delicious apples, per Cornell University. Red delicious, which have dark red skin, are exceptionally high in total polyphenol content. Due to their dark red color, they contain more of the flavonoid called anthocyanins (which is what gives them their dark red hue) than other varieties of apples. Since anthocyanins give the apple peel its red color, it is only found in the peel of apples. So be sure to eat the whole apple, skin and all to obtain its powerful anthocyanins. Anthocyanins are the antioxidants found in blueberries. These compounds have been shown to help protect cognitive function (brain health) and reduce the risk of coronary heart disease. It does this in two ways. First, anthocyanins reduce artery stiffness –which reduces blood pressure and improves blood flow to the brain and heart. Secondly, anthocyanins reduce inflammation. Inflammation is not just related to arthritis. Inflammation of blood vessels stimulates the body to line blood vessels with artery-clogging LDL cholesterol (plaque) –which increases the risk of heart disease, heart attacks and strokes. So, besides eating blueberries, eating unpeeled Red Delicious apples is a way to get more of this important antioxidant. Gala apples Gala apples came in as third highest in phenolics and very high in flavonoids. They are exceptionally high in the flavonoid called procyanidins, another antioxidant. They are also rich in catechins (the same antioxidant in green tea). Similar to anthocyanins, the catechins are only in the peel (or skin) of Gala apples. The flesh (or inside) of Gala apples contains high amounts of chlorogenic acid, a type of phenolic acid. Chlorogenic acid, like all phenolics, acts as an antioxidant and reduces inflammation. It also helps to improve insulin sensitivity and lower fasting blood sugar—which is important for people with diabetes. So, this fall, try eating more of the old-fashioned varieties of apples: such as Fuji, Red Delicious and Gala apples. Be sure to eat the whole apple—including the peel. If you have trouble chewing the apple skin, try cutting it into small bite-sized pieces, or baking the apple. Here are a few of my favorite ways to enjoy unpeeled cooked apples. As a side note, scientists have found that the apples harvested earlier in the season are higher in health-giving flavonoids than apples picked later in the season. So, with apple season just beginning, now is the best time to reap apples' health benefits. Enjoy! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Aunt Bernice's fresh apple cake 2 cups chopped, cored, unpeeled apples, such as Fuji¾ cup sugar¼ cup oil1 large egg, beaten1 teaspoon vanilla extract½ cup chopped walnuts1 cup flour (preferably half whole wheat pastry flour and half all-purpose flour)1 teaspoon each: baking soda and ground cinnamon½ teaspoon salt Preheat oven to 350 degrees. Grease and flour an 8-inch square baking pan. Set aside. Mix apples and sugar in a large bowl. Stir in oil and mix well. Stir in egg, vanilla extract and nuts. Mix well and set aside. In a medium bowl, whisk together dry ingredients: flour, baking soda, cinnamon and salt.Add flour mixture into apple mixture. Fold flour mixture into apple mixture just until moistened. Do not overmix. (I use a rubber scraper to fold mixture.) Scrape batter into prepared baking pan. Bake for about 25 to 30 minutes or until a toothpick inserted into center of cake comes out clean and cake has slightly pulled away from sides of pan.Note: This recipe, from my mom's sister, is a favorite fall dessert.This 8-inch cake is perfect for two people. It is half of the original recipe (which is baked in a 9x12 inch sheet pan). To make the full recipe, simply double the amounts in the recipe.Makes: One single layer 8-inch cake or 12 servings SOURCE: Bernice Kasper Pork and apples with cider sauce 1 pound pork tenderloin, cut into 2-inch slices and pounded to a ¼-inch thickness(Or 2 center cut pork chops, trimmed)Salt, pepper, Accent and meat tenderizerAbout 1 tablespoons canola oilApples & sauce:About 2 teaspoons oil1 large unpeeled apple, cored and sliced½ teaspoon sugar, if desired2 to 3 tablespoon diced shallots1 ½ teaspoons chopped fresh rosemary (or 1 teaspoon dried rosemary), optional½ cup apple cider¼ cup chicken broth*¼ cup low-fat milk If using pork tenderloin, trim off fat and cut into 2-inch slices. Place slices in a plastic baggie or between two pieces of plastic wrap and pound to 1/4 -inch thickness. Season pork with a few dashes of salt, pepper, Accent and meat tenderizer.Heat a large skillet till really hot on medium-high heat. When hot, add the oil. Cook half the pork tenderloin at one time in the skillet. Sauté until pork is well-browned on both sides. Remove pork to a plate. Cover with foil to keep warm. Add more oil to skillet. Add sliced apple, sugar (if using), shallots and rosemary (if using).Sauté until apple is slightly tender. Add apple cider and chicken broth, scraping up browned bits. Bring to a boil. Return pork to skillet. Reduce heat to simmer. Cover and simmer for about 10 minutes or until pork is fork tender. (Thicker pork chops will take longer to cook, about 20 minutes.) Remove pork to serving plates. Spoon cooked apple slices over pork. Cover to keep warm. Add milk to cider sauce in pan. Bring to a boil. Cook until sauce is reduced to half the amount.Spoon sauce over pork chops and apples. Delicious served with fresh mashed potatoes and a green vegetable such as toasted Brussels sprouts with cranberries and walnuts.Serves: 2 to 4* I use ¼ teaspoon chicken bouillon granules dissolved in ¼ cup boiling waterPersonal note: The pork tenderloin is so moist and flavorful, this dish melts in your mouth! SOURCE: Based on a recipe by chef Chris Koetke, dean of the School of Culinary Arts, Kendall College, Chicago, with modifications by Phyllis Molnar Fruit Crumble 3 large dark red delicious apples (about 4 cups), unpeeled and thinly sliced2 tablespoons firmly packed brown sugar1 teaspoon vanilla extract½ teaspoon cinnamon1 cup fresh or frozen wild blueberries*Topping:½ cup very finely chopped walnuts½ cup old-fashioned or quick-cooking oats2 tablespoons each: whole wheat flour and ground flaxseed½ teaspoon cinnamon1/8 teaspoon salt2 tablespoons canola oil Preheat oven to 400 degrees.In a large bowl, combine apples, brown sugar, vanilla and cinnamon. Mix well.Gently stir in blueberries. Place mixture into (8x8) inch baking pan and set aside. Prepare topping. Mix together nuts, oats, flour, ground flaxseed, cinnamon and salt.Add canola oil and mix until mixture is well coated. Spread evenly over fruit mixture in pan. Bake for 40 minutes or until fruit is tender. Serve warm.Top with a dollop of low-fat vanilla ice cream or frozen yogurt.Makes: About 6 servings SOURCE: No Whine with Dinner cookbook by Elizabeth Weiss, MS, RD and Janice Bissex, MS, RDN Nutrition note: This recipe is exceptionally rich in antioxidant/anti-inflammatory flavonoids from the dark red delicious apple skin and the blueberries. Plus, it's rich in cholesterol-lowering soluble fiber from the fruits, oats and ground flaxseed.