You’ve heard the expression that “an apple a day keeps the doctor away,” but a new study published in the journal Nature Communications is demonstrating that an apple each day, especially combined with a cup of hot tea, can extend your life.

Researchers at Edith Cowan University’s School of Medical and Health Sciences studied data from more than 53,000 Danish citizens that was collected over a period of over 23 years. Those who regularly ate foods rich in flavonoids had a reduced risk of developing heart disease or cancer. This lowered risk was especially noticeable in heavy smokers and drinkers due to their higher likelihood of chronic diseases.

Flavonoids have anti-inflammatory properties and can improve blood vessel function, which is why they are likely to help reduce the risk of these conditions.

While these findings highlight the importance of consuming flavonoid-rich foods to prevent cancer and heart disease (these foods include oranges, blueberries, broccoli, and other foods as well), it does not counteract all of the increased risk of death caused by smoking or drinking.

The recommended daily amount of flavonoids is 500mg.