Seeds, like chia seeds and hemp seeds, are nutritional powerhouses . Chia seeds, in particular, are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per a 2016 study , the specific antioxidants in chia seeds may have anti-cancer properties and have protective effects on the heart and liver. Chia seeds are also a great source of calcium, phosphorus, and magnesium, which means they can improve bone health. Snack on some chia seeds and strengthen your bones thanks to this vanilla-cinnamon chia pudding .

While there's certainly nothing wrong with standard fruits like apples and oranges, 2022 is the year of exotic fruits such as golden berries and açaí. The latter fruit, which is a popular ingredient in healthy smoothie bowls , is loaded with antioxidants, may improve cholesterol levels , and according to a 2014 study , can protect your brain from damage as you get older.

The Japanese have been drinking green tea for thousands of years, and with good reason. The colorful beverage is known for its anti-inflammatory and immune-boosting properties, and according to studies , can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply drink a cup of it iced or hot , but you can also make green tea rice if you're looking for a nutrient-dense side.

Nuts and nut butters are a terrific way to add protein, fiber, and other key nutrients to your diet. Pistachios, for example, are packed with antioxidants, including those that have been scientifically proven to promote eye health, and may help protect against cancer and heart disease .

The term ancient grains encompasses several grains that have stayed unchanged for thousands of years. Examples include amaranth , teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains, and is known for being loaded with fiber and containing all nine essential amino acids. The grain is also a solid source of vitamins B6 and C.

Dark, leafy greens, like collard greens and spinach, deserve a spot in your diet if they don't have one already. Spinach and other similar veggies are an excellent source of protein and flavonoids , which can prevent damage from free radicals, cancer, and harmful inflammation. Spinach is also loaded with vitamins A and C, and has been scientifically proven to moderate blood pressure levels and decrease one's risk of developing heart disease.

Kale, another leafy green, earned its own spot on this list on account of its many nutritional benefits. Like spinach, kale is packed with protein and flavonoids. It also has plenty of vitamins A, K, and C, and is a solid source of satiating fiber.

The popular toast topper is one of the healthiest foods you can eat. In addition to being an excellent source of heart-healthy fats , avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, eye health , and more.