Eating plenty of dark fruit and only drinking one cup of coffee a day could help slow the body's ageing process, a study suggests.
People with diets high in polyphenols, found in the likes of berries, apples, coffee, cocoa and tea, were twice as likely to have more 'youthful' cells.
The compounds are known to have antioxidant and anti-inflammatory properties but new research shows they may also protect cells' telomeres.
These are strands of DNA at the tip of chromosomes that protect them against damage - just like the plastic protective caps on a shoelace.
As the body ages, telomeres gradually shorten, which is associated with age-related diseases and cellular lifespan.
Researchers from the University of Navarra, Pamplona, Spain, measured the length of telomeres in samples from more than 1,700 adults and assessed their polyphenol consumption.
Those with the highest amounts of polyphenols in their diets had a 52 per cent lower risk of short telomeres than those who consumed the least, according to findings presented at the European Congress on Obesity in Istanbul.
Participants who consumed the most fruit - around four or five pieces a day - had a 29 per cent lower risk of having short telomeres compared with those who ate the least.
People with diets high in polyphenols, found in the likes of berries, apples, coffee, cocoa and tea, were twice as likely to have more 'youthful' cells
And a 'moderate' amount of coffee consumption - around one cup per day - was associated with a 26 per cent lower risk of short telomeres compared to no consumption.
Shorter telomeres have been linked to higher risk of several age-related diseases, including cardiovascular disease, type 2 diabetes, some cancers, and overall mortality.
Isabella Kury Guzmán, lead author of the study, said: 'Our findings point to a broader message: a diet rich in polyphenols, including foods like fruits and coffee, may be one piece of the puzzle in supporting healthier cellular ageing.
'This is not about one 'anti-ageing' food, but about the cumulative effect of everyday dietary choices over time.'
Responding to the findings, Ana Rodriguez-Mateos, Professor of human nutrition at King's College London, said: 'Polyphenols have been linked to a lower risk of age-related diseases, including heart disease and cognitive decline.
'Clinical studies show that consumption of these compounds can lower blood pressure and support blood vessel and brain function as we age.
'This study adds to growing evidence that diets rich in polyphenols may support healthier ageing.'
Gunter Kuhnle, professor of nutrition at the University of Reading, urged caution, as measuring polyphenol intake accurately is very difficult.
Shorter telomeres have been linked to higher risk of several age-related diseases, including cardiovascular disease, type 2 diabetes, some cancers, and overall mortality
'It is not surprising that a diet rich in fruits and vegetables has potential health benefits,' he added.
'A diet rich in plant foods is linked to longer telomeres and potentially healthier ageing.
'But because plant-based foods are the main source of polyphenols, it is very difficult to distinguish between whether that healthier ageing is due specifically to the polyphenols or the fact of eating a healthy diet rich in fruits and vegetables.'
Sasha Watkins, registered dietitian and head of health at Mindful Chef, said if you want to increase the amount of polyphenols in your diet, try a handful of berries with breakfast, a wider mix of herbs and spices when cooking, or having an extra portion of vegetables.
'The more colourful and varied your meals, the wider the range of good things you're likely eating. But above all, the simplest message still stands: eat more plants.'