Apple picking is a fun way to spend time with your friends and family.

The fruit also provides several nutrients. They are low in sugar and their skin is high in fiber. Fiber satisfies hunger and makes you feel fuller longer.

Kristin Kirkpatrick, a registered dietitian for Cleveland Clinic, said eating apples may help lower risk for diabetes and high blood pressure because they have higher potassium and phosphorus levels.

“We know that those are things that are important for patients that have high blood pressure because we know that those are two important components of the DASH – the Dietary Approaches for Stopping Hypertension – diet,” she said. “So again, having these types of foods are going to help overall. And then when we control our blood sugar and our blood pressure, this decreases the chances for and improves our overall heart health.”

People can get the most health benefits from apples when they are eaten whole, raw and unpeeled.