Know your apples

An apple a day keeps the doctor away – or so they say. We get to the core of this popular fruit.

The low-down

Availability: Apples are in season from February to August, depending on the variety. Gala and Royal Gala are the first to be picked, Fuji the last.

Choosing: Thanks to cool store technology, apples are available all year, but they're at their best when they're newly in season.

Nutrition: Apples contain a range of vitamins, minerals and fibre and have very good antioxidant activity. Don't make a habit of eating the seeds though – they contain a naturally occurring toxin called amygdalin. The occasional seed is not a problem, but for a young child, swallowing only a few seeds could be serious.

Varieties

Royal Gala: Has a bright red stripe on a creamy yellow background. Sweet, crisp flavour with firm white flesh. Harvested in late February to late March.

Gala: Pink blush on a yellow skin. Very sweet and crisp. Harvested from late February to late March.

Jazz: A bright red Gala/Braeburn cross. Very crisp and juicy with a unique aromatic flavour. Harvested  from early March to late April.

Red Delicious: Sweet with a dark red-striped skin. Harvested from mid-March to mid-April.

Braeburn: Large, with a clean, semi-sweet flavour and crisp, juicy, white flesh. Features a bold red stripe on a partly orange-red background. Stores very well. Harvested in late March and April.

Granny Smith: Bright green with a crisp, white flesh. Refreshing and tangy. Excellent for cooking. Harvested in April and early May.

Pacific Rose: Developed in New Zealand from a Gala/Splendour cross. Unique rose-pink skin. Medium to large in size, with a rich, sweet flavour and crisp, juicy flesh. Stores well. Harvested in April.

Fuji: Very sweet. Varies from a soft pink stripe to a bright red colour. Matures in the latter part of the season and stores well.