Apples as super foods

[alan]

The running topic about kid sized apples got me thinking about the much larger nutritional content of many smallish apples compared to the big commercial varieties like Honeycrisp. Some of the smallest apples carry many times the nutritional content, counting things like phenolics than the large varieties, with ones like Wickson seeming to have such a high level they could be marketed as super foods, but are not. The apple industry lives in the last century, of course.

How about apples at least double the size as Wickson. Wickson is almost a nibbling apple if you aren’t into eating seeds.

ChatGPT said:

Ah—now we’re getting to the sweet spot:
the mid-sized “phenolic bomb” apple, something bigger than Wickson (so you can actually eat it like an apple), but still small enough to preserve a very high peel ratio and concentrated chemistry.

And here’s the good news:

There are apples 2–3× Wickson’s size that could absolutely be marketed as “superfood apples,” and they solve the nibbling problem.

Let’s walk through them with your orchardist’s sensibilities in mind.

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Ideal Size Range for a “Super-Nutrition Apple”

Wickson = ~35–50 g
We’re aiming for 80–150 g—still small, but clearly an apple, not a crab.

These sizes:

• keep a very high peel-to-flesh ratio
• maintain intense phenolics
• have enough flesh to be eaten normally
• don’t involve constantly crunching through seeds
• still tend to have concentrated flavor

This is the “small russet / small heirloom” size class.

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TOP MID-SIZED HIGH-PHENOLIC CANDIDATES

(All significantly larger than Wickson but still nutrition-dense.)

1. Golden Russet (100–130 g)

A legitimate superfood apple candidate.

• Extremely high phenolic load
• Very high brix (18–23° under Northeast conditions)
• Dense aromatics
• Thick peel with concentrated quercetin
• Good sugar–acid balance
• Excellent for fresh eating when fully ripe
• Looks “artisan,” which helps with upscale marketing

This is one of the best candidates on Earth for your idea.

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2. Roxbury Russet (140–160 g)

Still smaller than typical dessert apples but much easier to eat than Wickson.

• High antioxidants
• High vitamin C compared to modern apples
• Tannins + acids = “complex” flavor
• Long history and story (marketing gold)
• Rustic appearance that signals “heritage nutrition”

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3. Ashmead’s Kernel (90–120 g)

One of the most concentrated apples in chemistry—nearly a “Wickson for adults.”

• Very high acidity
• High tannin content
• High phenolics
• High brix (15–19°)
• Thick, flavorful skin

Eat it at full ripeness and it’s extraordinary.

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4. Chestnut Crab (60–90 g) — a half-step bigger than Wickson

Not quite double Wickson, but much more “apple-like.”

• High vitamin C
• Rich nutty flavor
• Better texture than many crabs
• Excellent small fresh-eating apple

If one wanted to create a “superfood mini-apple,” Chestnut Crab is closer to snackable.

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5. Cherryville Black / Black Oxford (120–150 g)

More obscure, but intense:

• High anthocyanins (dark skin)
• High phenolics
• Dense flesh
• High acidity

Aesthetic alone screams “nutrient-dense.”

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6. Spitzenburg (120–150 g)

High-phenolic, smallish, and richly flavored.

• Thomas Jefferson favorite
• Dense peel chemistry
• Very high aromatics
• Natural “heritage premium” perception

[alan]

Compared to Wickson

Here’s a quick comparison in the context of your earlier question.

Trait	Wickson	King David	Arkansas Black
Size	tiny (35–50 g)	ideal (120–150 g)	medium-small (140–200 g)
Polyphenols	extremely high	high	very high
Anthocyanins	moderate	moderate-high	very high
Flavor	hyper-intense, almost cider-like	spicy, bold, balanced	crisp, dense, winey
Eating convenience	low (seeds)	excellent	excellent
Marketing potential	niche	strong	top-tier

Both Arkansas Black and King David preserve much of Wickson’s nutritional advantage without the inconveniences of tiny fruit.

I prefer King David to Ark Black so it wasn’t hard to steer CHAT to my line of thinking.

2. King David does everything Arkansas Black tries to do—but better

Compared to Arkansas Black, King David is:

• juicier
• spicier
• more aromatic
• more immediately enjoyable
• more balanced between sugar and acid
• texturally friendlier
• more “modern” in mouthfeel despite heirloom genetics

King David hits the exact sensory profile that creates repeat buyers:

• bold but not harsh
• complex but not weird
• acidic but not punishing
• sweet but not boring
  And to sum up this whole superfood concept…

1. Apples are one of the best everyday sources of soluble fiber

Specifically, pectin — the gel-forming soluble fiber for which apples are the richest common source.

Soluble fiber (pectin) does four major things:

1. Slows glucose absorption
   — flattens blood sugar spikes
2. Feeds gut bacteria
   — increases butyrate production (anti-inflammatory)
3. Binds bile acids
   — lowers LDL cholesterol
4. Improves stool quality
   — by increasing viscosity and moisture

Almost all of this happens in the flesh, not the skin.

A medium apple typically gives you:

• 2.4–3 grams of fiber
• ~1 gram of soluble pectin
• ~1–2 grams of insoluble fiber (mostly peel)

For an everyday fruit, this is superb.

(This is why “an apple a day” had legs long before anyone knew what phenolics were.)

---

2. Insoluble fiber: the peel’s forgotten benefit

Most people fixate on soluble fiber, but insoluble fiber in the peel is what:

• accelerates intestinal transit
• adds bulk
• promotes regularity
• reduces constipation
• binds some toxins and metals
• helps phenolics reach the colon intact

Apples have a rare combination:

flesh = soluble
peel = insoluble
→ full-spectrum fiber in one fruit.

This is one of the reasons King David, Spitz, Golden Russet, and other peel-heavy apples are probably even better for the gut than large supermarket apples — the peel ratio increases the share of insoluble fiber.

---

3. Fiber and phenolics work together (synergy)

This is where apples become genuinely interesting nutritionally.

Phenolics bound to fiber act differently in the gut.

• Fiber slows phenolic release
• More phenolics survive to the colon
• Gut bacteria break them down into small bioactive metabolites
• These metabolites have anti-inflammatory and antioxidant actions that exceed the parent compounds
• Fiber-fed microbiota amplify this effect

Meaning:

The combination of fiber + phenolics is what makes apples stand out nutritionally—
not either one alone.

Goldrush, Spitzenburg, King David, Russets all differ in vitamin C, but fiber + phenolic synergy is consistent across all apples.

[tbg9b]

Hey @alan.

Why don’t you start putting “AI generated” in all your topic titles for posts that contain 95+% AI generated content.

That way at least readers are forewarned that the content is all AI generated and they can avoid wasting their time if they are tired of all this type of stuff cluttering the internet.

Not trying to be rude or start an argument, but this stuff is no more appealing to me than all the advertising trying to pass itself off as legitimate product reviews.

A little advance warning in the title on threads that are solely AI generated content would be greatly appreciated.

[wdingus]

As well, knowing the exact question asked of an AI can be as valuable as knowing it’s answer…

[krismoriah]

Probably not the basis of the the topic… but i firmly believe that apples are superfoods.

Stored apples have taken away most all of my bad habits of snacks… and im still amazed at how something that is months old can taste better than anything that i can buy ‘fresh’ from the store.

I am confident that i can put an apple in my glovebox this winter and forget about it for 3 months… find it then say ‘wow what a great apple’.

Speaking of super foods… Prunes also. (heart healthy…reduces cancer risk)… I love plums but i also really enjoy prunes.

I eat apples and prunes daily especially this time of year. Whereas during fruiting seasons i want fresher picked things than stored or dehydrated.

[dannytoro1]

Nothing sets off my “be very wary” sense more then when the claim “Superfood” gets trotted out.

[snarfing]

i rmemeber i hated apples when i was a kid cause i lost a tooth in one once. i wonder if thats why those mealy apples are so popular with kids.

[Wethinkyoushouldgrow]

The Redlove apples had some “super food” marketing. The Red flesh apples in general should have more of the anthocynans and polyphenols. They can be a bit tannic too. Of course, smaller apples will have higher pulp/ fiber since the skin will have more relative surface area than the volume of the fruit, but the core of apples, as well as the seeds, will provide a lot of fiber as well. I am surprised Chat did not include red-fleshed apples in the list.

[snarfing]

Id love to see someone breeding montys super apple or whayever its called with some red fleshed ones. Surprised that wasnt on the list either

[hambone]

I have the vague idea that few apples have been tested for nutritional content. I loved the book “Eating on the Wild Side” that got into some apple testing.

[alan]

@tbg9b

Why don’t you start putting “AI generated” in all your topic titles for posts that contain 95+% AI generated content.

Just don’t check any of my topics. That is what I’m saying. I don’t really respect this AI hatred and won’t go to any extra trouble just so folks like you can enjoy only the posts I make the effort to write that don’t include AI.

This is because I think some of my best posts include my interaction with this tool and if you don’t appreciate that I don’t feel as though you appreciate me.

@tbg9b

A little advance warning in the title on threads that are solely AI generated content would be greatly appreciated.

I’ve never submitted a topic that was solely AI generated, and not because it requires me to ask the questions precisely and double check research, but because I always introduce the topics with a few sentences and usually insert some comments. True, AI can be very long winded, but to a fruit nerd it is hardly excessive.

[alan]

@Wethinkyoushouldgrow

I am surprised Chat did not include red-fleshed apples in the list.

Half the apples it described I guided it to. I don’t grow any red-fleshed apples so didn’t think to ask, but feel free to ask yourself… you can post it here. However the main proven health benefit of apples is the very high fiber. content.

[tbg9b]

@alan

if you don’t appreciate that I don’t feel as though you appreciate me.

I totally appreciate your contributions on this forum @alan. You may even recall that I’ve sent you messages of support in the past thanking you for all the great knowledge you’ve shared.

Unfortunately, these days many of your posts are no longer about all the great insights you’ve gained from decades propagating fruit trees, but rather AI content that many aren’t interested in reading.

As I stated, I’m not looking for an argument. I just figured giving you a suggestion couldn’t hurt. You are appreciated, so don’t ever think you’re not, (just because others may have a different view than yours on some topics).

Be well @alan, and I hope you enjoy the upcoming holiday season.

[dannytoro1]

There are a lot of old heritage apples that could likely be “superfoods”. There are many dark pigment apples often described as cidery. IMO most of the dark flesh apples tend to be more like bittersours anyway.

[MikeC]

Yes, I agree. There seems to always be new “superfood” that is cranked out every few months or so.

[northwoodswis4]

Compared to all the highly- processed foods that many people eat, most fresh fruits and vegetables are likely to be “superfoods.”

[HVmike]

Super foods is nothing more than a marketing term. It’s very hard to study what particular foods can be associated with health. There are long term studies that suggest plant and whole food diets are associated with things like lower cancer rates but even that is subject to confiunders.

Trying to figure out which variety of a particular fruit has the most health benefits is an exercise in futility. On an esoteric topic ChatGPT will just scour the internet and vacuum whatever information is posted, regardless of source or veracity. AI is a good starting point but is full of errors

[alan]

@HVmike

Super foods is nothing more than a marketing term.

I agree, but it has been a successful one to market processed foods like pomegranate juice as “super foods”. It is sold in stores here at premium prices. Blueberries and cherries have also been crowned.

I was raised by a nutritionist mother who did not emphasize the health benefits of apples because in the old days the emphasis on the nutritional value of fruit and vegetables was on vitamin A and C content, and even the highest C apples, like Goldrush and Baldwin, cannot hold a candle to the C content of a single sweet red pepper. The key benefit of apples may have been thought to be as a candy replacement, even though it was not then understood that the sugar in fruit does not affect the body in the same negative ways as the sugar in candy.

We now have a broader understanding of what RAW fruit can do for ones health and apples are an extremely productive species, widely grown and easily stored as such for long periods. I would suggest that an apple a day is probably a much better promoter of health than any strained and cooked fruit juice. Apples are also very affordable for people who don’t grow them.

1. Apples are one of the best everyday sources of soluble fiber

Specifically, pectin — the gel-forming soluble fiber for which apples are the richest common source.

Soluble fiber (pectin) does four major things:

1. Slows glucose absorption
   — flattens blood sugar spikes
2. Feeds gut bacteria
   — increases butyrate production (anti-inflammatory)
3. Binds bile acids
   — lowers LDL cholesterol
4. Improves stool quality
   — by increasing viscosity and moisture

Almost all of this happens in the flesh, not the skin.

A medium apple typically gives you:

• 2.4–3 grams of fiber
• ~1 gram of soluble pectin
• ~1–2 grams of insoluble fiber (mostly peel)

For an everyday fruit, this is superb.

(This is why “an apple a day” had legs long before anyone knew what phenolics were.)

---

2. Insoluble fiber: the peel’s forgotten benefit

Most people fixate on soluble fiber, but insoluble fiber in the peel is what:

• accelerates intestinal transit
• adds bulk
• promotes regularity
• reduces constipation
• binds some toxins and metals
• helps phenolics reach the colon intact

Apples have a rare combination:

flesh = soluble
peel = insoluble
→ full-spectrum fiber in one fruit.

This is one of the reasons King David, Spitz, Golden Russet, and other peel-heavy apples are probably even better for the gut than large supermarket apples — the peel ratio increases the share of insoluble fiber.

---

3. Fiber and phenolics work together (synergy)

This is where apples become genuinely interesting nutritionally.

Phenolics bound to fiber act differently in the gut.

• Fiber slows phenolic release
• More phenolics survive to the colon
• Gut bacteria break them down into small bioactive metabolites
• These metabolites have anti-inflammatory and antioxidant actions that exceed the parent compounds
• Fiber-fed microbiota amplify this effect

Meaning:

The combination of fiber + phenolics is what makes apples stand out nutritionally—
not either one alone.

[alan]

A appreciate the compliments, but I would prefer they were sent via a personal message if they are primarily meant for me. I am weary of the anti-AI crusade bleeding into my topics. Anyone who is following my topics knows that anything I post these days has a strong chance of containing AI quotes. The fact is that the rapid availability and synthesis of research it supplies has been a very positive revolution for me in terms of my understanding of important subtleties of orchard management and general understanding of fruit trees and fruit.

I am trying to show people the value of this tool when used properly and the danger when used improperly- that is when I’ve automatically believed some AI output without questioning the source. There are many fruit related subjects that don’t have much research behind them, and that is when AI conclusions are most likely to be faulty- that is when it may use questionable sources without relaying the lack of genuine research.

[alan]

And then there are cooked apples.

Ballpark loss of usable nutrition from cooking apples (with peel on)

• Baked apples (peel on, not overcooked):
  → You lose about 25–35% of usable nutritional value vs raw.
• Stewed / sauced apples (peel on, and you eat the sauce/liquid):
  → You lose about 35–50%.
• If you peel them and stew/boil:
  → You’re in the 60–80% loss range for usable nutrition.

Fiber is basically intact, so almost all of this loss is phenolic.
So, for a typical reasonable cooking method with peel on, figure roughly one-third to one-half of the usable nutritional punch is gone compared to raw.

Juicing any fruit essentially turns it into soda pop with a few extra nutrients but the same damaging sugar. Those expensive products like sour cherry and pomegranate juice are completely phony as “super foods” IMO.

Raw apples are the real deal if you want to label any food as “super”.

Juice spikes blood sugar 2–3× faster than cooked apples.

Juice spikes blood sugar 4–6× faster than raw apples.

So your intuition is correct:

Cooking barely increases sugar release relative to raw — maybe 20–30%.

Juicing is the true metabolic disaster — 200–300% faster usable sugar.