Before “superfoods” became trendy, ancient civilizations thrived on nutrient-rich, whole foods that kept them strong, sharp, and disease-free. From the mighty warriors of Rome to the wise healers of China, people have relied on these time-tested ingredients for centuries. Brimming with vitamins, minerals, and powerful health benefits, these ancient foods are as relevant today as they were thousands of years ago. So, if better digestion, a stronger immune system, and a longer life sound like a plan, it’s time to bring these classics back to the table.

Don’t stop reading—at the end of this list, you’ll discover the secret behind Japan’s famously long life expectancy!

Lentils – The Tiny Titans of Nutrition

The OG of plant-based protein, lentils, has been fueling humans for thousands of years. Ancient Egyptians, Romans, and Greeks relied on these tiny powerhouses for their fiber, iron, and folate. Low in fat but high in protein, they keep the heart ticking and blood sugar stable. Lentils are a no-brainer for a filling, nutrient-rich meal, whether thrown into soups, stews, or salads.