You’ve heard the saying, “An apple a day keeps the doctor away,” but is there truth behind it? Research says—yes!

Apples are a powerhouse of nutrients, packed with fibre, vitamin C, and antioxidants, all of which support your heart, digestion, immune system, and even brain health. They’re also naturally low in calories and free from fat, cholesterol, or sodium. But not all apples are created equal, and depending on your health goals or taste preferences, some may be a better pick than others.

Here’s a closer look at the most popular apple varieties in Australia—and what they offer:

🍎 1. Support Heart Health

Apples are high in soluble fibre, especially pectin, which can help lower blood cholesterol levels. They also contain polyphenols, antioxidants that are good for your heart.

🍏 2. Aid Digestion

Apples are rich in dietary fibre, which helps keep your digestive system moving and can help prevent constipation.

🍎 3. Help Manage Blood Sugar

Even though they taste sweet, apples have a low glycaemic index. The fibre slows down digestion, which can help regulate blood sugar levels — especially helpful for people with type 2 diabetes.

🍏 4. Support Weight Management

Apples are low in calories and high in water and fibre, which makes them filling. Great for a snack that curbs appetite without packing in the kilojoules.

🍎 5. Boost Your Immune System

They contain vitamin C (especially in the skin), which supports immune function. Plus, the antioxidants help reduce inflammation and oxidative stress.

So while an apple a day might not literally keep every doctor away, it’s a pretty solid daily habit for general wellbeing!

Looking for specific benefits?

Here's a quick guide to apple varieties based on what you're after — whether it’s more fibre, lower sugar, or just the crunchiest bite:

🍎 Best for Heart Health & Antioxidants

Red Delicious

• Very high in polyphenols (those antioxidants that help fight inflammation and support heart health).

• Skin is rich in quercetin, great for reducing blood pressure.

🍏 Best for Blood Sugar Control

Granny Smith

• Lower in natural sugars than most other apples.

• High in fibre, which slows sugar absorption.

• Tart and crisp — great for managing cravings too.

🍎 Best for Digestion

Braeburn

• A good balance of fibre and sweetness.

• Great for gut health thanks to its soluble and insoluble fibre mix.

🍏 Best for Weight Management

Fuji

• Naturally sweet, so it can satisfy sugar cravings without added sugar.

• Crisp and juicy — very filling.

• Has a high water content and fibre.

🍎 Best All-Rounder

Pink Lady

The ultimate all-rounder! Pink Lady apples strike the perfect balance between sweet and tart, and they’re one of the richest in antioxidants. Their firmness makes them ideal for everything from lunchboxes to baking, and they hold their nutrients well whether eaten raw or cooked.

Health highlights:
✔️ High in fibre and Vitamin C
✔️ Rich in polyphenols (great for heart and brain health)
✔️ Long shelf-life and versatile in the kitchen

So, the next time you're at the fruit shop, give your body a little love with an apple that does more than just taste good!