An apple a day isn’t just for keeping the doctor away — it may be your secret weapon for better health and satisfying your sweet tooth in a nutritious way.

We spoke with BreAnn Erickson, CDN, a bariatric dietitian with Hartford HealthCare Digestive Health Institute, to learn why apples should be a diet staple and some delicious ways to enjoy them.

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1. Apples are vitamin powerhouses.

Are you looking to boost your vitamin C intake, especially during cold and flu season?

“Just one apple provides a quarter of your daily vitamin C needs,” says Erickson. “This supports your immune system and helps with essential iron absorption.”

And when it comes to antioxidants, apples really shine.

“Skip the supplements—the best antioxidants come from fruits and veggies,” Erickson adds. “Apples are loaded with vitamins, minerals and phytochemicals that work as powerful antioxidants.”

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2. Apples support digestion.

Fiber does more than keep you regular—it’s a building block for a healthy gut.

“Apples are loaded with fiber and rich in pectin,” explains Erickson. “Together, they promote good digestion and fuel the gut microbiota, which is essential for overall gut health.”

Plus, a medium apple providing 16% of your daily fiber needs is an easy way to help you reach your fiber goals.

3. Apples are a healthy treat.

Are you craving something sweet? Unlike many sugary treats, apples offer natural sweetness without spiking your blood sugar.

“With their low glycemic index, apples make an ideal snack,” says Erickson. “They taste delicious, but your body can process their natural sugars to stabilize blood sugar levels.”

> Related: 5 Fruits That Help With Weight Loss

4. Apples help keep you full.

When that mid-day hunger strikes, reaching for a filling snack can make all the difference—and apples are up to the task.

“Apples are a hydrating, fiber-rich snack,” says Erickson. “With around 85% water and 4 grams of fiber in each medium apple, they help you stay satisfied.”

Keep a few apples handy in your bag or at home so when hunger hits, you’re ready with a snack that fills you up and keeps your health goals on track.

5. Apples are a delicious addition to any meal.

With so many varieties, there’s an apple to satisfy every craving—from sweet and juicy to crisp and tart.

“Apples aren’t just crunchy and refreshing; they’re also packed with vitamins, minerals and fiber,” Erickson says. “Their versatility makes them a great snack choice, and their portability is perfect for busy people on the go.”

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Here’s how to add more to your diet.

From breakfast to dessert, apples can elevate any dish — making them a great kitchen staple.

Here are some delicious ways to add them to your daily routine:

  • Snack smarter: Pair apple slices with almond, peanut or sunflower butter or add a slice of cheese for extra protein.
  • Add crunch to your salad: Toss apple slices into a leafy green salad or mix them into coleslaw for a fresh, crisp bite.
  • Sweeten your dessert: Bake or stew apples and top with whipped cream for a delicious treat.
  • Boost your baked goods: Add them to muffins or breads for natural sweetness and a nutrient boost.
  • Go savory: Try a curried chicken salad and apple wrap for a tasty lunch.
  • Elevate your oatmeal: Top warm oatmeal with apple slices for a comforting breakfast.

“Cooking can lower the vitamin C in apples, but keeping the skin on helps hold onto the fiber and plenty of antioxidants,” adds Erickson. “And if you’re making applesauce, use naturally sweet apple varieties to skip the added sugar. Add warming spices like cinnamon, clove and nutmeg for extra flavor!”