They say an apple a day keeps the doctor away. But what about an apple, some berries, a cup of tea and a piece of dark chocolate?

As nutrition science continues to advance, we can gain deeper insights into exactly how certain foods contribute to our well-being, like preventing aging, protecting against chronic disease or boosting brain health.

A new study published in Nature Food turned its attention to flavonoids, which are naturally occurring compounds found in fruits, vegetables, tea, chocolate and wine, and their impact on the human lifespan.

Now, flavonoids are already known to be beneficial due to their antioxidant and anti-inflammatory properties. In fact, the first-ever dietary guidance on flavonoid consumptions was released in 2022 — but only focused on the amount. This new study reveals that not only is it important to consume a high quantity of flavonoids, it’s also best to consume a diverse range of flavonoid-rich foods.

The study specifically calls attention to tea, berries, dark chocolate and apples. The results illustrate how eating a diverse range of these flavonoid-fueled foods can help prevent conditions like Type 2 diabetes, cardiovascular disease, cancer and neurological disease.

Keep in mind, however, that not all flavonoids are created equal. In fact, researchers emphasize that it’s important to not just consume one or two types of the recommended foods. Eating and drinking a wide variety of these foods will provide the most positive benefits, including a potentially longer lifespan.

And with so many delicious flavonoid-rich foods out there, why limit ourselves to apples anyway?