Some health enthusiasts staunchly believe that the more colorful the food, the better. Dietitians and nutrition experts encourage us to pick the most vibrant fruits and vegetables because their bright colors are often indicative of phytochemicals, antioxidants, and all the other ingredients that make fruits and veggies oh-so healthy. But what if there was a way to curate a colorful, healthy plate without sacrificing your sweet tooth—all while increasing your longevity? According to a new study conducted by Edith Cowan University in Australia, eating a collection of flavonoid-rich foods can significantly lower your risk of chronic disease, improving your longevity and quality of life. Here’s what we learned from the study, along with four foods that can support a longer, healthier life.

The Link Between Flavonoids and Longevity

The study, which tracked over 120,000 people for more than a decade, concluded that a diverse array of flavonoids can be more beneficial than a large quantity of seemingly healthy foods. “Flavonoid intakes of around 500 mg a day [were] associated with a 16% lower risk of all-cause mortality, as well as a ~10% lower risk of CVD [cardiovascular disease], type 2 diabetes, and respiratory disease,” says Dr. Benjamin Parmenter, first author and co-lead of the study. “That’s roughly the amount of flavonoids that you would consume in two cups of tea.”

While tea is one of the more popular flavonoid-containing drinks, consuming a diverse mix of flavonoid-rich foods can boost your health even further. “For example, instead of just drinking tea, it’s better to eat a range of flavonoid-rich foods to make up your intake, because different flavonoids come from different foods,” the study reads. Since different flavonoids carry specific properties, individual foods all serve a different purpose, leading to improved health.

Foods That Support a Longer, Healthier Life

To help you curate a diverse intake of flavonoid-rich foods, the study suggests the following foods (and one beverage!) to help promote a longer, healthier life.

Tea

Drinking tea helps with anti-inflammation, digestion, stress reduction, and so much more—so it’s no surprise that increasing your intake can also contribute to a healthier diet. But you won’t want to stop there.

Berries

Reach for this sweet, juicy fruit the next time you’re itching for a snack. Blueberries, raspberries, and blackberries are all excellent examples of flavonoid-packed fruits, and they pair with just about any other food or beverage.

Dark Chocolate

Sweet treat lovers, this one’s for you. Dark chocolate is one of the healthiest desserts out there, and adding it to your snack rotation can actually increase your lifespan while lowering your risk of chronic conditions.

Apples

Apples can be used in a variety of recipes, but they are also an easy, flavonoid-rich snack on their own. You might consider slicing an apple in the afternoon and pairing it with a cup of tea for some flavonoid-packed fuel.