Enjoying some of your favorite fruits, veggies, and drinks won’t just perk up your palate. Thanks to the levels of antioxidants known as flavonoids found in certain plant-based foods and drinks, they’ll also help you live a longer life. 

A study published in Nature Communications observed 56,048 people for 23 years, taking note of their health and diet. Those who consumed more flavonoid-rich foods showed a 17 percent reduced risk for overall mortality, a 15 percent reduced risk of heart disease death, and 20 percent reduced risk of dying from cancer.   

The sweet spot seemed to be getting about 500 milligrams of flavonoids a day for those who were already in good health. Those participants plateaued, meaning that consuming any more flavonoids wasn’t especially beneficial. Those who smoke cigarettes or drink heavily, however, showed a continued benefit from even more flavonoids in a day. We all know smoking and drinking can negatively affect our health, so it make sense that someone would need a little extra help to counteract them. In those cases, eating more flavonoid-rich food is definitely encouraged.

And the best part of this news? All of the delicious options for flavonoid-rich foods and drinks! 

Take a look below to see some of the highest sources of flavonoids you can add to your daily meals for a long, happy, and healthy life.