Apples are considered one of the most commonly consumed foods in the diet, but their benefits may vary depending on the composition and color of the fruit. Nutritionist Polina Zhuravleva explains the nutrients found in apples and which green, yellow or red apples are better for you.

According to the expert, apples contain vitamins A, C, B, PP and E, as well as magnesium, phosphorus, iodine, iron, selenium, potassium, calcium and zinc. These substances help maintain energy, cope with stress, improve brain functions and strengthen the heart, Zhuravleva notes.

The nutritionist emphasized that apples alone should not be a sufficient source of nutrition. Stating that an apple contains approximately 8% of the daily vitamin C requirement and approximately 2% of the vitamin A requirement, the expert said that a varied diet is essential to get the required amount of vitamin.

Zhuravleva also drew attention to apple seeds: According to her, apple seeds contain a particularly high amount of iodine. However, the expert recommends not consuming large amounts as it contains amygdalin as well as iodine.

The expert also talked about the antioxidants in apples. Citing research by American scientists from Cornell University, he stated that apple extract can inhibit cancer cell growth and is comparable to cranberry extract in terms of effectiveness. Zhuravleva also explained that apples do not cure cancer, they only help the body.

The nutritionist did not recommend peeling apples because apple peel also contains nutrients. Additionally, the fruit contains iron, which is important for blood loss and anemia. People with hypertension may benefit from apples' ability to remove excess salt and water from the body.

Apples also contain malic, boric, salicylic and citric acids. The expert explained that these stimulate digestion and support the production of gastric juice and bile. Another feature of apples is that they act as a natural absorbent and help the body remove toxins.

According to Zhuravleva, apples can help lower cholesterol: soluble fiber affects blood cholesterol levels by binding fats in the intestines. Fresh apples are low in calories and can be part of a weight loss diet, but dried apples are much higher in calories.

The nutritionist noted that green apples contain less sugar and calories, but are richer in acid and fiber. He also added that these fruits are good for teeth, suitable for diabetics, hypoallergenic and help burn fat.

Yellow apples have higher sugar and pectin content. The expert explained that these apples help remove toxins, maintain healthy microflora, improve bile secretion and are beneficial for the liver.

Zhuravleva said that red apples are good for heart, kidney and liver diseases. He also stated that it may be beneficial for the skin and a smooth complexion. However, he did not recommend red apples to diabetic patients.

The expert stated that the most important factor is the quality of the fruit. According to him, apples grown organically, without the use of pesticides and without being covered with waxy skins, should be preferred.