What’s better than biting into a fresh, crisp apple on a fall day? This sweet crunchy treat is good for you, too!

A medium-sized apple provides about 4 grams of dietary fiber (that’s about 15 percent of an adult’s fiber needs) and less than 100 calories. An apple’s soluble fiber may help to lower your blood cholesterol level. The insoluble fiber in apples helps to prevent constipation by softening stools and keeping bowel movements regular.

Apple peels are loaded with quercetin, an antioxidant that’s being explored for its health benefits for the heart, cancer, asthma and type 2 diabetes. (Just be sure to wash your apple thoroughly to remove any pesticides or other residue.) Researchers also found that there was an association between moms who munched on apples while they were pregnant and reduced risks of their children developing asthma.

Including apples (and their peels) as part of a healthy diet may help to prevent many chronic diseases and help keep you in good health!