Superfoods are nutrient powerhouses that provide large quantities of vitamins, minerals and antioxidants. They’re usually plant-based but some fish and dairy make the cut too.

The term “superfood” has risen in popularity over the years, but many people are confused about what it actually means. This article will help you understand what superfoods are and how to incorporate them into your diet.

1. They’re packed with nutrients

Superfoods are considered to be foods that are nutrient-dense and healthy. These types of foods have the ability to boost your health and overall well-being by helping you achieve optimal nutrition, reducing the risk of chronic disease, and improving your mood and energy levels.

Super foods are often considered to be fruits, vegetables, fish, nuts, and certain whole grains. They’re packed with vitamins, minerals, and antioxidants that can help you feel your best while fighting off chronic diseases and keeping your body in shape.

While some people take supplements to increase their nutrient intake, eating real food is the best way to reap all of these benefits, Wendy Bazilian, DrPH, RDN, author of The Superfoods Rx Diet tells SELF. That being said, if you don’t have access to the superfoods listed above or you prefer a powdered version of them, it’s possible to find products that contain some of these nutrients in a form that you can add to your daily meals. Nutrition Advisor has a great selection of supplements recommended for daily intake.

Typically found in dried or powdered form, spirulina is known for its high levels of antioxidants and other nutrients. Studies have shown that spirulina can also help reduce blood pressure and prevent plaque buildup in the arteries.

Acai berries are a type of fruit that is rich in fiber, B vitamins and other essential nutrients. They’re also high in antioxidants and can reduce the risk of cancer, heart disease, and diabetes.

Superfoods are a great way to add a variety of nutrients to your diet without spending too much money. Just be sure to make sure you’re consuming these superfoods in the right amounts to see optimal benefits.

2. They’re low in calories

Whether you’re trying to drop a few pounds or maintain a healthy weight, it’s important to choose nutrient-dense foods that will fuel your body and keep you feeling great. Those foods should also be part of a balanced diet that includes whole grains, lean protein and plenty of fruits and vegetables.

Superfoods are foods that are packed with vitamins, minerals and antioxidants but contain very few calories. They’re also typically plant-based, which means they’re a great addition to any diet plan.

While there isn’t a specific criteria for what makes a food a superfood, it generally means that the food has been shown to be rich in nutrients and bestow unique health benefits on your body. These can include berries, algae, beans, leafy greens and other types of foods that support immune function, heart health and brain health.

Blueberries, for instance, are known to be a superfood because they’re bursting with antioxidants and phytochemicals that can help fight off cancer. And they’re also high in fiber, which is important for digestive health.

The same goes for black beans, a superfood because they’re a source of satisfying protein but don’t contain saturated fat. Plus, they’re a good source of potassium, which can help regulate your blood pressure.

Some other popular superfoods include acai berries, avocados and goji berries. These fruits are a great source of fiber and vitamin K, while avocados contain healthy fats that can help you feel full longer.

If you want to add more of these nutritious foods to your diet, you can try adding kale, broccoli rabe and other greens to your salad; sprinkle flaxseed or cinnamon over your yogurt; and switch out refined vegetable oils for coconut oil in your cooking. You can also drink a glass of green tea throughout the day to benefit from its antioxidants.

3. They’re high in antioxidants

Eating a diet rich in antioxidants can help you maintain good health. Antioxidants are nutrients that can scavenge free radicals from your body’s cells and reduce the damage they cause to DNA, cellular membranes and enzymes.

Antioxidants are found in foods like fruits and vegetables. They can also be obtained from supplements. Research shows that eating a diet high in antioxidant-rich foods can reduce your risk of heart disease and cancer. However, scientists have been unable to determine whether supplements provide the same effects as eating antioxidant-rich foods.

One way to increase your intake of antioxidants is to eat foods that are raw, unprocessed or lightly processed. This means that they haven’t been heated or fried in oils or fats, and aren’t sprayed with chemicals, preservatives or added sugars.

For example, freshly brewed green tea is a great source of antioxidants. But many commercially produced bottled green teas are cut with inferior tea and brewed with copious amounts of sugar, lessening the health benefits.

Another antioxidant-rich food is dark chocolate, which is full of flavanoids and other phenolic compounds. These can help reduce inflammation, improve blood flow and reduce the growth of tumors.

Berries are also a great source of antioxidants. Including berries in your diet can help fight diseases, boost energy and improve brain function.

Antioxidants have been in the spotlight in recent years. Initially, they were known for helping to prevent the early stages of artery-clogging atherosclerosis and other chronic conditions. But now, researchers know that antioxidants can have a powerful impact on other chronic diseases, as well. They can help protect against age-related vision loss, cancer and other health problems. Adding superfoods to your diet is the best way to get your fill of these nutrient-rich ingredients.

4. They’re good for your heart

Whether you’re looking for a new way to spice up your diet or just want to add a few healthy ingredients to your already-healthy menu, adding superfoods to your food list is a great option. They’re packed with antioxidants, minerals and other nutrients that can help keep your body healthy and functioning at its best.

These healthful ingredients can be found in just about every grocery store, and many are even available as a supplement. They can help bolster your immune system and lower your risk of disease and illness.

They’re also an excellent source of fiber, which can help reduce your blood pressure and cholesterol levels. In addition, they’re low in calories and high in nutrients such as iron, magnesium and potassium.

While superfoods can be beneficial for your heart, you should still incorporate a balanced diet with other types of foods. Eating too much of a single food can make it difficult to get all the nutrients you need for your body to function at its best.

For example, a serving of dark green vegetables, such as spinach, kale and Swiss chard, can provide your body with nutrients that help prevent cardiovascular disease and improve blood sugar levels. These leafy greens also contain a potent antioxidant called lutein, which can help protect against the formation of plaque in your arteries.

Similarly, beans and lentils, which are a source of protein and fiber, are heart-healthy, too. They’re a versatile addition to soups, stews and salads, as well as sandwiches and pasta dishes.

Finally, nuts and seeds are a great source of protein and healthy fats. These can be enjoyed in moderation and paired with other heart-healthy foods, such as whole grains or low-fat dairy.

5. They’re good for your skin

A healthy diet that includes a wide variety of foods can help your skin look and feel its best. Some nutrients found in these foods, like vitamin C, vitamin E and polyphenols, can act as powerful antioxidants, reducing inflammation and helping skin to look healthy and youthful.

Protein-rich foods are also good for your skin, since they promote collagen production and help keep it firm and supple. You can get a healthy dose of proteins from eggs, beans, nuts and seeds.

These proteins also support the production of natural oils in your skin, which can prevent sagging and make it appear more elastic and smoother. Omega-3 fatty acids from oily fish are also great for your skin, as they can reduce the appearance of fine lines and wrinkles.

Avocados are another source of nourishing fats that help to improve the skin’s texture and elasticity. They’re also a rich source of vitamins E and C, which can protect your skin from sun damage.

Green tea contains polyphenols, which have powerful anti-inflammatory properties and help to heal blemishes and scars. They also boost blood flow to the skin, making it look and feel more radiant.

Pomegranates have an abundance of antioxidants, which can also help to boost blood circulation and fight off free radicals that cause sun damage. They also contain lycopene, which can keep skin looking more vibrant and less wrinkly.

Other superfoods that are good for your skin include olive oil, almonds, kiwi and spinach. These are all packed with vitamins, minerals and antioxidants that are essential for maintaining a healthy body and a healthy complexion.