The term ancient grains encompasses several grains that have stayed unchanged for thousands of years. Examples include <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/what-is-amaranth">amaranth </a>, teff, farro, and quinoa. Quinoa is probably one of the most popular ancient grains, and is known for being <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/high-fiber-recipes">loaded with fiber </a>and containing all nine essential amino acids. The grain is also a solid source of vitamins B6 and C.

Ancient grains

<a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fermented-foods">Fermented foods </a>such as yogurt and kimchi took the top spot, likely because of their immune- and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/what-is-a-probiotic">gut-boosting benefits </a>. According to <a href="https://med.stanford.edu/news/all-news/2021/07/fermented-food-diet-increases-microbiome-diversity-lowers-inflammation.html">researchers at the Stanford School of Medicine </a>, a diet rich in fermented foods increases microbiome diversity and improves immune responses.

Fermented foods

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.

Kale

The <a href="https://www.realsimple.com/food-recipes/cooking-tips-techniques/recipe-upgrades/avocado-toast-ideas-upgrades">popular toast topper </a>is one of the <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/avocado-nutrition">healthiest foods </a>you can eat. In addition to being an excellent source of <a href="https://www.realsimple.com/health/nutrition-diet/healthy-fats">heart-healthy fats </a>, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/fall-foods-for-eye-health">eye health </a>, and more.

Avocados

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 <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/acai-coconut-smoothie-bowl">healthy smoothie bowls </a>, is loaded with antioxidants, <a href="https://pubmed.ncbi.nlm.nih.gov/21569436/">may improve cholesterol levels </a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/24985004/">according to a 2014 study </a>, can protect your brain from damage as you get older.

Exotic fruit

The Japanese have been drinking green tea for thousands of years, and with good reason. The colorful beverage is known for its <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/best-anti-inflammatory-recipes#:~:text=The%20easiest%20way%20to%20reduce,inflammation%2Dfighting%20nutrients%20than%20most.">anti-inflammatory </a>and immune-boosting properties, and <a href="https://journals.physiology.org/doi/full/10.1152/ajpregu.00832.2005?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed">according to studies </a>, can increase fat burning and boost one's metabolic rate. The easiest way to add green tea to your diet is to simply <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/iced-green-tea-ginger-mint">drink a cup of it iced or hot </a>, but you can also make <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/green-tea-rice">green tea rice </a>if you're looking for a nutrient-dense side.

Green tea

These fruits are small but mighty! Blueberries are an excellent source of <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/foods-for-skin-protection">antioxidants </a>, which helps protect your cells against damage from free radicals, and may help reduce your risk for cancer, heart disease, and other conditions. Additionally, antioxidants are also important for hair growth, strong nails, and healthy skin.

Blueberries

Nuts and <a href="https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/these-are-the-10-best-nut-and-seed-butters-for-a-protein-boost">nut butters </a>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 <a href="https://pubmed.ncbi.nlm.nih.gov/26148925/">scientifically proven </a>to promote eye health, and may help <a href="https://pubmed.ncbi.nlm.nih.gov/27340302/">protect against cancer and heart disease </a>.

Nuts

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 <a href="https://www.realsimple.com/health/nutrition-diet/healthy-eating/high-protein-vegetables-recipes">an excellent source of protein </a>and <a href="https://www.realsimple.com/health/nutrition-diet/flavonoids-benefits-foods">flavonoids </a>, 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 <a href="https://www.sciencedirect.com/science/article/abs/pii/S0271531715001359">moderate blood pressure levels </a>and decrease one's risk of developing heart disease.

Leafy greens

Seeds, like chia seeds and hemp seeds, are <a href="https://www.realsimple.com/health/nutrition-diet/healthiest-seeds">nutritional powerhouses </a>. Chia seeds, in particular, are packed with antioxidants, minerals, fiber, and omega-3 fatty acids. Per <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4926888/">a 2016 study </a>, 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 <a href="https://www.realsimple.com/food-recipes/browse-all-recipes/vanilla-cinnamon-chia-pudding">this vanilla-cinnamon chia pudding </a>.

Seeds

More than 1,100 registered dietitians have named the top 10 superfoods of 2022. The nutritious foods include ancient grains, kale, and more.

Kale

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5. Folate/folic acid