If you plan to improve your physical and mental health in 2024, incorporating superfoods into a balanced diet may be advantageous. Superfoods such as berries, salmon and dark chocolate can boost brain health and protect the heart.

Let’s take a look at nine superfoods worth adding to your diet in 2024.

What is a superfood?

Superfoods are grains, fruits, vegetables, and other nutrient-dense foods packed with essential minerals and vitamins. Every superfood offers its own benefits, but most are associated with immune health, heart health, reduced inflammation, cancer prevention, and improved mental health.

“Superfoods help promote health by increasing your immune function and decreasing your chance of disease prevention or progression,” registered dietitian Beth Czerwony told the Cleveland Clinic.

Berries can ease depression

When consumed frequently, berries boast a wide range of benefits for physical and mental health, such as improving heart health and relieving anxiety, as reported by the Deseret News. Some of the most popular berries include raspberries, blueberries, strawberries, blackberries, and huckleberries.

“On average, people who eat more berries seem to live a little bit longer,” Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, told The Washington Post. Rimm suggested eating a cup of berries every day to reap their health benefits.

Berries can help consumers maintain a healthy heart. A 2013 study found that frequently consuming strawberries and blueberries is strongly correlated with a lower risk of heart attack. Researchers reported that women who consumed berries several times per week experienced a 34% lower risk of heart attack compared to women who ate berries once a month or less.

Research shows eating blueberries can help ease feelings of depression. As part of a 2020 study, adolescents consumed wild blueberry supplements every day for a month. These adolescents self-reported lower symptoms of depression. Researchers credit these results with the high flavonoid content in blueberries.

Avocados can help reduce inflammation

Avocados are a nutrient-dense fruit that may help reduce inflammation and lower the risk of chronic diseases, reports Healthline.

“In addition to being an excellent source of heart-healthy fats, avocados are loaded with antioxidants and other nutrients that help with cholesterol, bone density, skincare, eye health, and more,” reports RealSimple.

The fatty acids in avocados may reduce the risk of cardiovascular disease if eaten frequently, reports the Journal of the American Heart Association.

Fruit fiber, which is found in avocado, may lower the risk of several chronic diseases such as stroke, diabetes, obesity, hypertension, and some gastrointestinal diseases, according to a 2018 study.<