Despite all the longevity fads out there, science still shows that healthy aging starts with lifestyle habits, like diet and exercise.

Nearly 80% of Americans over 65 have two or more chronic diseases, such as diabetes, cancer and Alzheimer’s. The good news is that what you put on your plate can greatly reduce your risk of these conditions.

“In terms of chronic disease prevention, there’s a lot of evidence for incorporating healthy foods and limiting less healthy foods,” Emily Johnston, Ph.D., a research professor at NYU Langone specializing in healthy aging and nutrition, tells TODAY.com.

For example, research shows the heavily plant-based Mediterranean diet, one of the most well-studied eating patterns for aging, can delay the onset of dementia and lower risk of heart disease and certain cancers.

“It’s indirectly a longevity diet because it’s reducing your risk of chronic disease, which increases the likelihood you’ll live healthier for longer,” says Johnston.

She calls prioritizing fruits and vegetables a “non-negotiable” for healthy aging, adding that she recommends eating five a day at a minimum. But which are the best fruits for healthy aging?

The Best Fruits for Longevity

The best fruits for longevity are rich in antioxidants, plant compounds and fiber, says Johnston.

Antioxidants are known for their powerful anti-inflammatory effects in the body — namely, protecting against free radicals which damage cells and contribute to age-related chronic diseases.

Plant compounds or phytochemicals — such as polyphenols and carotenoids — are found in brightly-colored fruits and have benefits for the heart, brain and skin as we age, Johnston says.

Fiber is another crucial nutrient for longevity. Eating enough fiber supports gut health and blood sugar control, and prevents constipation. “It’s associated with improved cognitive health and heart health,” says Johnston.

Aim to get 25-30 grams of fiber per day to support healthy aging and prevent chronic disease. High-fiber fruits can help you meet that goal.

“There’s no bad fruit,” says Johnston. However, these nine fruits are especially high in antioxidants and fiber, which is why they’re Johnston’s top picks. Eat a variety of these fruits to maximize the benefits.

Berries

“I always prioritize berries, every single day,” Johnston says.

Blueberries, raspberries, strawberries — they’re all great options. Berries top the list because they’re rich in antioxidants and plant compounds, like flavonoids and anthocyanins, Johnston explains.

Research suggests eating berries may lower the risk of heart disease, cancer and Alzheimer’s. Berries are also packed with gut-healthy fiber; one serving of raspberries has 8 grams (30% of the daily value).

Finally, berries provide a host of other beneficial micronutrients, like vitamins C and K, potassium and magnesium.

The healthiest berry is the blueberry thanks to its brain health benefits, TODAY.com reported previously — but you can’t go wrong with any berry.

Papaya

Papaya, sometimes called the “fruit of long life,” is a longevity superfood and staple in some Blue Zone diets, says Johnston.

In papaya, you’ll find plenty of beneficial carotenoids, including beta-carotenes. “Carotenoids are very healthy protective plant compounds that are good for your heart and your brain,” says Johnston.

Research shows a higher intake of carotenoids is associated with lower markers of biological aging.

Papaya is also high in vitamin A, which acts as an antioxidant and supports a healthy immune system and vision as we age. It’s also high in magnesium, which supports muscle function.

Apples

An apple a day may keep the doctor and age-related diseases away. They are nutritious, accessible and come in plenty of delicious varieties, Johnston notes.

Apples are rich in phytochemicals, including quercetin and catechin, which have strong antioxidant and anti-cancer properties. Eating apples is associated with a lower risk of cardiovascular disease, cancer and asthma, research shows.

They’ve been studied extensively for their benefits to heart health, TODAY.com reported previously.

This popular fruit is packed with insoluble and soluble fiber, including a type called pectin, which supports gut health — just make sure you eat the skin, too.

Kiwis

“Kiwis are an underrepresented fruit, but they have a lot of fiber and antioxidants that are good for your heart and brain,” says Johnston.

This tangy, fuzzy fruit is rich in vitamin C, providing 100% of the daily value in one fruit, plus vitamin E, which acts as a potent antioxidant and protects the cells from harmful free radicals.

The vitamin E in kiwis can support heart and brain health, and protect the skin from age-related damage, TODAY.com reported. Kiwis are also rich in the antioxidant lutein, which has benefits for eye health as we age.

Kiwis are a good source of fiber, especially when eaten with their skin. Research suggests kiwis can benefit gastrointestinal health for both healthy individuals and people with digestive disorders.

Oranges

Citrus fruits like oranges are another top choice for Johnston.

Oranges are loaded with vitamin C; one medium orange has about 80 milligrams of vitamin C, over 100% of your daily value. This vitamin supports a healthy immune system, which is especially important as we age.

It’s also rich in vitamins A and E, as well as carotenoids, which fight inflammation and support eye health. Research shows that eating oranges daily can lower the risk of age-related macular degeneration, the leading cause of vision loss in people over 65.

Bananas

Adding bananas to your diet is a simple way to support a healthy heart and brain as we age, says Johnston.

It’s packed with potassium, a mineral that supports healthy blood pressure and fluid balance. A diet high in potassium-rich food may reduce the risk of heart disease, hypertension and stroke, TODAY.com reported previously.

Bananas are one of the few fruits naturally rich in vitamin B6, which supports energy metabolism, immune function and cognitive health as we age.

Yes, bananas are high in carbohydrates and natural sugars, but that’s why they’re one of the best fruits to eat before exercise — another crucial habit for longevity, says Johnston.

Grapes

Grapes are a great source of immune-boosting vitamin C, Johnston says, and they’re rich in polyphenols like resveratrol, which protects against age-related diseases.

Grapes also provide vitamin K for healthy blood clotting and a high dose of copper, which plays a role in energy production and brain development. A copper deficiency increases the risk of heart disease and Alzheimer’s, TODAY.com reported previously.

Thanks to their water content, grapes can help increase your fluid intake, which is crucial for healthy aging. Older adults are prone to dehydration, says Johnston, which is why hydrating foods like grapes are a smart choice.

Avocado

This creamy fruit is rich in healthy unsaturated fats that nourish the body, protect the brain and support the heart. Adding avocados to your diet may help lower “bad” LDL cholesterol and reduce the risk of cardiovascular disease.

These healthy fatty acids, along with vitamin E and phytochemicals, support healthy skin as we age. Studies show eating avocados daily may improve skin firmness and elasticity.

Avocados are also rich in B vitamins, potassium, magnesium and other nutrients that support heart and gut health.

Figs

“I really love figs. Fresh figs in the summer are fantastic, and dried figs, you can enjoy all year long,” says Johnston.

These sweet, nutritious fruits provide plenty of dietary fiber and antioxidants that promote healthy aging, she adds.

The fiber in figs can help with digestion, prevent constipation and nourish the gut microbiome, which helps lower inflammation, per the Cleveland Clinic.

Figs are rich in protective bioactive compounds and polyphenols that may positively influence cardiovascular health, diabetes and obesity, research shows.

And the natural sugars in figs can satisfy a sweet tooth. “Figs are a really nice way to end a meal with something sweet that still has fiber and antioxidants,” says Johnston.