That daily apple might not be doing as much heavy lifting as you think.

New research says not all fruit and vegetable portions are equal, and a cup of green tea could be better for your health than an apple because some fruits and vegetables contain low levels of flavanols.

The study tracked the diets of more than 30,000 participants across the UK and United States using biomarker measurements. It found fewer than one in five people consumed the recommended amount of flavanols, more than 500 milligrams a day, including people who regularly ate five portions of fruit and vegetables a day, in line with NHS guidance.

Researchers said flavanols are nutrients in our diet that reduce the risk of heart disease because of their anti-inflammatory and antioxidant properties.

“Five-a-day is the right message, but we may need to think more carefully about which five,” Gunter Kuhnle said.

The study, published in the journal Food and Function, ranked the top 10 fruit and vegetables by flavanol content. Green tea came fourth, ahead of apples, blueberries and strawberries.

One 250 millilitre cup of green tea contains about 200 milligrams of flavanols, while a punnet of blueberries contains about 80 milligrams.

The only three foods ranked above green tea were plums, cranberries and blackberries.

Research published in the National Library of Medicine shows drinking green tea is beneficial for the prevention of various diseases, particularly cancer, and neurological, cardiovascular, respiratory and metabolic disorders. It can also help the body ward off toxins.

Researchers are encouraging people to drink a cup as part of a healthy, balanced diet that can boost immunity and physical health. But they warn people not to drink green tea in the evening because it contains caffeine.

The top 10 foods listed in the research were plums, 500 grams, about 450 milligrams of flavanols; cranberries, 250 grams, about 300 milligrams; blackberries, 200 grams, about 250 milligrams; green tea, one 250 millilitre cup, about 200 milligrams; broad beans or fava beans, 80 grams, about 140 milligrams; cherries, 400 grams, about 130 milligrams; apples with skin, 200 grams, about 110 milligrams; strawberries, 200 grams, about 90 milligrams; blueberries, 150 grams, about 80 milligrams; and pinto beans, 40 grams dry, about 70 milligrams.

Read more from Talker News.