A single blueberry is a tiny, supercharged packet of vitamins, minerals and other compounds that our bodies need to stay healthy.

Blueberries are so good for us that they rank near the top of any list of so-called “superfoods” – foods packed with nutrients that can help us defeat some of the worst things our modern diet throws at us, says Hope Brinkmann, a registered dietitian with Tidelands Health.

With plenty of options for salty, fatty and sugary meals, it’s important to add superfoods to our daily diet, Brinkmann says.

Superfoods are natural, nutrient-rich foods that provide a variety of health benefits. They include:

• Fruits and vegetables, including blueberries, spinach, beets
• Healthy fats, including avocado, olive oil, walnuts
• Lean proteins, including eggs, lentils, salmon
• Whole grains, including quinoa

These foods are rich in antioxidants, polyphenols, fiber and essential vitamins, which can:

• Boost your immune system
• Reduce inflammation
• Improve heart health
• Support healthy skin, hair and nails
• Help maintain a healthy weight

Brinkmann recommends “eating the rainbow” by choosing foods across the color spectrum to get a variety of nutrients.

Here are some easy ways to incorporate superfoods into your meals:

• Breakfast: Scrambled eggs with spinach or a smoothie with blueberries and Greek yogurt
• Lunch: Quinoa salad with beets, avocado and olive oil
• Dinner: Grilled salmon with sweet potatoes and steamed greens
• Snacks: A handful of walnuts, dark chocolate or a cup of green tea

Many spices, including basil, cinnamon, garlic, thyme and turmeric, also fall into the superfood category.

“You don’t need to eat the same superfoods all the time,” Brinkmann says. “Keep moving around.”

Think about adding one superfood to each meal, Brinkmann says.

And don’t worry about an occasional salty, fatty meal derailing your progress toward eating more superfoods, Brinkmann says.

The key is to make space for them in your diet every day.

“Anytime is a good time to start including superfoods,” Brinkmann says.