As 2022 draws to a close, Health is taking a look back at our coverage of food and nutrition over the past year and reflecting on what we’ve learned about eating (and drinking). Here are some of our favorite pieces of health wisdom.

In 2022, chia seeds are back in fashion again, with this super seed appearing in puddings, pretzels, jams, and TikTok trends. Experts say chia seeds can’t be overstated: They’re high in fiber and rich in antioxidants. You can add a spoonful of chia seeds to your smoothie or soak them in plant-based milk as a snack.

A moldy strawberry may look gross, but unless the other berries in the box show obvious signs of spores, you can still store them in the refrigerator – just check them carefully before eating to see if they are hairy.

Researchers found that people who drank 1.5 to 3.5 cups of coffee a day, even if they added a teaspoon of sugar to their coffee, were 30% less likely to die during the study period than non-coffee drinkers — just another reason to grab that first (or second, or third) cup of coffee of the day.

There’s little research to support the claim that natural wine improves gut health, and a hangover is a hangover, regardless of whether you drink natural or conventional wine.

You don’t need to just drink water to stay hydrated; your favorite fruits and vegetables are also great sources of water. Eat more melon, strawberries, oranges, grapes, cucumbers, or celery.

The occasional hot dog isn’t going to hurt your health, but processed meats have been linked to cancer, type 2 diabetes, and heart disease. Plant-based alternatives are a safer option, but not all of them are: You need to find options that are as least processed as possible.

Most Americans still don’t eat enough whole grains, but you can do the opposite by adding high-fiber foods like oats or corn to your diet. One slice of whole-wheat bread, a half cup of cooked oatmeal, and three cups of popcorn combined can meet the daily recommended intake of whole grains.

This brightly colored green tea powder is fairly common, and while there’s no definitive research showing it’s a health food, matcha may have some benefits, including providing a rich source of antioxidants and a good dose of caffeine.

Dried fruit, candies, gummies—these foods can get stuck between your teeth, trapping sugar in your mouth and encouraging bacteria growth. However, there are steps you can take to prevent cavities, including chewing sugar-free gum and gulping down sugary drinks—rather than sipping them slowly.