When you think of fall, certain things come to mind: football, sweaters, jack o' lanterns…and, of course, apples!  Apple cider, applesauce, apple pie, apple crisp, apple butter, etc.  Guess what.  The saying “an apple a day keeps the doctor away” isn’t all bunk.  They’re really good for you!

Benefit: Nutrition

Packing in quite a bit of soluble fiber (4 grams per medium apple) for a modest amount of calories (95) makes apples a filling, sweet snack. Plus, a medium apple counts as 1 cup of fruit, so you’re well on your way to meeting your daily fruit quota (around 2 cups for adults).  They also are a good source of immune-boosting vitamin C (providing 14% of the Daily Value).

Benefit: Weight Loss

Apples satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss. Florida State University researchers think apples’ antioxidants and pectin (a type of fiber) are responsible for the benefits.

Benefit: Exercise Extender

Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin—when taken in supplement form—helped people bike longer.

Get more benefits here.