When it comes to eating healthy, there are foods you should include and others you should avoid. Superfoods are loaded with nutrients and antioxidants that provide numerous health benefits and should be part of your regular diet.

Here are 30 superfoods that you should include in your meals:.

1. Spinach

Spinach is loaded with antioxidants and nutrients like vitamin C, folate, and iron. It is great for boosting your immune system and improving your skin health. It can be eaten raw in salads or cooked in stir-fries and soups.

2. Broccoli

Broccoli is rich in vitamin C and fiber. It is also high in antioxidants and helps to detoxify your body. You can eat it steamed, roasted, or stir-fried.

3. Blueberries

Blueberries are a great source of vitamin C and fiber. They are also low in calories and help to reduce inflammation in the body. Try adding them to your breakfast smoothie or oatmeal.

4. Salmon

Salmon is rich in omega-3 fatty acids that are great for heart health. It is also a good source of protein and vitamin D. Eat it grilled or baked, or add it to your salad.

5. Quinoa

Quinoa is a great source of protein, fiber, and essential amino acids. It is also gluten-free and easy to digest. Use it instead of rice or pasta in your meals.

6. Almonds

Almonds are a great source of healthy fats, fiber, and protein. They are also high in vitamin E, magnesium, and antioxidants. Eat them as a snack or add them to your salad.

7. Chia Seeds

Chia seeds are high in fiber, protein, and omega-3 fatty acids. They are also low in calories and help to fill you up. Add them to your smoothie, yogurt, or oatmeal.

8. Avocado

Avocado is a great source of healthy fats, fiber, and potassium. It is also rich in antioxidants and reduces inflammation. You can eat it as guacamole or slice it on your sandwich.

9. Sweet Potatoes

Sweet potatoes are rich in fiber, vitamin A, and potassium. They also help to regulate your blood sugar levels. Eat them baked or roasted with some olive oil and herbs.

10. Green Tea

Green tea is loaded with antioxidants and catechins that help to reduce inflammation and improve your brain function. Drink it plain or add some lemon and honey for sweetness.

11. Turmeric

Turmeric is a spice that is rich in curcumin, an antioxidant and anti-inflammatory compound. It also helps to boost your immune system. Add it to your curry or smoothie.

12. Garlic

Garlic is a great source of allicin, a compound that has antiviral and antibacterial properties. It also helps to lower your cholesterol levels. Add it to your stir-fries, soups, or roasted vegetables.

13. Ginger

Ginger is rich in gingerol, an antioxidant that has anti-inflammatory properties. It is also great for digestion and reducing nausea. Add it to your tea or smoothie.

14. Beets

Beets are high in fiber, potassium, and vitamin C. They also help to lower your blood pressure and improve your stamina. Eat them roasted, boiled, or grated in your salad.

15. Lentils

Lentils are a great source of protein, fiber, and iron. They are also low in fat and calories. Use them in your soup, stew, or salad.

16. Cinnamon

Cinnamon is a spice that is rich in antioxidants and has anti-inflammatory properties. It also helps to regulate your blood sugar levels. Add it to your coffee, oatmeal, or smoothie.

17. Dark Chocolate

Dark chocolate is loaded with antioxidants and flavonoids that improve your heart health and mood. It is also a good source of magnesium and iron. Eat it in moderation as a dessert.

18. Oranges

Oranges are a great source of vitamin C and fiber. They also help to lower your cholesterol levels and improve your skin health. Eat them whole or squeeze them in your juice.

19. Kiwi

Kiwi is a great source of vitamin C and fiber. It also helps to boost your immune system and improve your digestion. Eat it as a snack or add it to your fruit salad.

20. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that protects your cells from damage. They also help to lower your risk of cancer and heart disease. Eat them raw in your salad or cooked in your sauce.

21. Pumpkin Seeds

Pumpkin seeds are a great source of protein, fiber, and healthy fats. They are also high in magnesium and zinc. Eat them roasted as a snack or sprinkle them on your salad.

22. Greek Yogurt

Greek yogurt is a great source of protein, calcium, and probiotics. It helps to improve your bone health and digestion. Eat it plain or add some fruits and honey for sweetness.

23. Olive Oil

Olive oil is a great source of healthy fats and antioxidants. It also helps to lower your cholesterol levels and reduce inflammation. Use it as a salad dressing or for cooking.

24. Sardines

Sardines are rich in omega-3 fatty acids that improve your heart health and brain function. They are also a good source of protein and vitamin D. Eat them grilled or canned in olive oil.

25. Brussels sprouts

Brussels sprouts are a great source of vitamin C, fiber, and antioxidants. They also help to reduce inflammation and improve your digestion. Eat them roasted, steamed, or sauteed.

26. Blackberries

Blackberries are a great source of vitamin C and fiber. They also help to reduce inflammation and improve your cognitive function. Eat them as a snack or add them to your smoothie.

27. Asparagus

Asparagus is a great source of vitamin A, C, and K, as well as folate and fiber. It also helps to detoxify your body and improve your digestion. Eat it roasted, grilled, or sautéed.

28. Pomegranate

Pomegranate is loaded with antioxidants and polyphenols that improve your heart health and reduce inflammation. It also helps to lower your blood pressure and improve your memory. Eat it as a snack or add it to your salad.

29. Edamame

Edamame is a great source of protein, fiber, and antioxidants. It also helps to lower your cholesterol levels and reduce your risk of breast cancer. Eat it boiled or steamed as a snack or side dish.

30. Brazil Nuts

Brazil nuts are a great source of selenium, a mineral that is essential for your thyroid function and immune system. They are also high in healthy fats and protein. Eat them as a snack or add them to your trail mix.