Can a single item of food have a transformative impact on your health? Behold, the incredible apple. We’ve all heard about apples keeping doctors away. Turns out, there’s truth in that.

Research has shown eating apples can lead to improved gut health and reduced risk of stroke, diabetes, high blood pressure, heart disease, obesity and some cancers. Pretty impressive.

According to the U.S. Department of Agriculture, a medium-sized apple contains about 16% of the daily fiber your body needs for good health. This soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, lowering the risk of atherosclerosis, heart disease and blood pressure. Research also has linked eating apples to a 52% lower risk of stroke.

Soluble fiber helps slow digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. The apple’s skin also has insoluble fiber, which helps digestion and aids with constipation.

If you have Type 2 diabetes, you can still eat apples. Yes, they’re a fruit, but the fiber slows the absorption of sugar into the bloodstream and can improve blood sugar levels.

And apples are high in antioxidants, which have been shown to limit the growth of cancer cells. Eating apples regularly is associated with a reduced risk of colorectal, esophageal and breast cancers.

Want more? How about weight loss? A medium-sized apple has only 95 calories. One study found women who ate three apples a day lost nearly three pounds after 12 weeks.

There are plenty of apple options, but the one for you is the one that tastes best. Add them to your favorite dishes or just crunch into one, and enjoy the health benefits.