They say you are what you eat—so why not be super? For National Nutrition Month, we’re looking at some superfoods that can offer a big boost to your diet.

dark leafy greens
What makes them super: Common dark leafy greens include kale, Swiss chard, collard greens, turnip greens and spinach. They are a good source of calcium and vitamins A and C. They also contain high levels of carotenoids, which are anti-inflammatory compounds known to lower the risk of heart disease, cancer and other health concerns.
Diet tips: Salads are an easy way to get more greens. However, if you aren’t a fan of plain leafy greens, you can add them to stir-fries, curries, soups, smoothies and more.

berries
What makes them super: Berries are high in fiber and vitamins. Plus they are packed with antioxidants, which can help prevent inflammatory health conditions like heart disease, cancer and more.
Diet tips: Berries are a great addition to breakfast, and they can be used in salads, smoothies and desserts. If they aren’t in season, frozen fruit is a great option—the freezing process does not diminish the nutritional value.

tomatoes
What makes them super: Tomatoes get their red hue thanks to lycopene, an antioxidant which can help protect from chronic illnesses. They also are a good source of vitamin C, potassium and fiber.
Diet tips: To get the most out of tomatoes, cook them in healthy fat to make them into sauce or to add them to stew, soups or chili. This will help increase the amount of lycopene your body absorbs.

green tea
What makes it super: While green and black tea come from the same plant, green tea does not undergo oxidation, preserving its antioxidants. It contains polyphenols and catechins, which have been linked to reduced risk of cardiovascular disease. Since it contains fluoride, green tea also is good for your teeth.
Diet tips: Harvard Health recommends drinking three glasses of green tea a day to get full health benefits. Since it is highly caffeinated, you may need to consider how your body reacts to caffeine before adding it to your routine.

yogurt
What makes it super: Yogurt is a great source of calcium and protein. Many varieties also contain live active cultures known as probiotics, which can help strengthen your gut biome with healthy bacteria and protect you from bad bacteria.
Diet tips: If you like fruit-flavored yogurt, make your own by purchasing plain yogurt and adding fresh fruit. This way you can avoid added sugars. Yogurt can be used as a replacement for mayonnaise in dips and dressings.

legumes
What makes them super: Legumes include soybeans, peas and a variety of beans like kidney, black, red and garbanzo. They are an excellent source of plant-based protein, fiber and folate, a vitamin essential for cell function.
Diet tips: Legumes can be added to salads, soups, pastas and more. You also can opt for hummus or another bean-based spread to get more legumes in your diet.

olive oil
What makes it super: Olive oil is heart healthy thanks to high levels of monounsaturated fatty acids. It also contains antioxidants like vitamins E and K to protect against inflammatory diseases.
Diet tips: Reach for olive oil when you’d usually go for butter or margarine—this includes when sautéing or in pasta or rice dishes. It also can be used as a salad dressing.

seaweed
What makes it super: Seaweed is packed with nutrients, such as vitamin K, folate, iodine and fiber. Ocean vegetables also have unique bioactive compounds with antioxidant effects that aren’t typically found in other vegetables.
Diet tips: Nori is available as a snack food, and seaweed salad is a nutrient-dense side. If you don’t like the taste of seaweed, you can try adding it to smoothies or even use kelp granules as a salt alternative when cooking.

mushrooms
What makes them super: While nutrient content can vary with each variety, mushrooms are a good source of vitamin A, potassium, fiber and several antioxidants that are not found in most other foods. According to the National Institutes of Health, mushroom consumption is associated with a better quality diet, including higher total intakes of vegetables and whole grains.
Diet tips: Mushrooms are rich in umami flavor, making them a great meat alternative. The Mayo Clinic recommends replacing one-quarter to one-half of meat in a recipe with chopped mushrooms. Mushroom teas and coffees also have risen in popularity; however, more research is needed to know if the same health benefits are present after processing.

cruciferous vegetables
What makes them super: Cruciferous vegetables include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes and turnips. They are a good way to add fiber and vitamins to your diet. Plus, they include phytochemicals that have been linked to prevention of some types of cancer.
Diet tips: Cruciferous vegetables can be a great addition to a variety of dishes, including pasta, soups, casseroles and stir-fries. Shredded varieties also can be a great addition to salads and slaws.

Source: Harvard Health, Healthline, National Institutes of Health, Mayo Clinic