Apples are only about 60 calories each, giving you a lot of nutritional bang for the calorie count. You get the most health benefits of apples when you eat them whole, raw and unpeeled. Juice, cider and applesauce aren’t as healthy because cooking and processing apples remove valuable nutrients.

Apples’ nutrients vary a bit, depending on the type you eat. Red Delicious apples may be the healthiest variety of apple. Its dark, red skin contains more antioxidants (substances that protect cells from damage). But all apples are loaded with nutrients, including:

• Antioxidants: Apple peels are rich in antioxidants, most notably quercetin. This nutrient is found in highly pigmented (colorful) foods, including citrus fruits, berries, green tea and red wine.
• Fiber: Apples are a good source of fiber, which aids digestion.
• Water: Apples are about 85% water, making them a hydrating snack