We all know there are foods we should eat less. Sweets, chips, soda, and processed foods are detrimental to health when over-consumed.

But eating healthy has just as much to do with the foods you DO eat. In fact, your daily food choices are the most significant determinants of the health of your diet. So, what foods should be part of your regular fare?

Superfoods are foods that have extra health benefits. (1) For example, if you compare iceberg lettuce with spinach, it’s relatively easy to identify which of those might fall in the superfood category. The bright green color of spinach is a giveaway and indicates that for the same size serving, spinach packs a more powerful nutrient punch.

In particular, adding superfoods to your diet is an effective strategy for good health. Here are three superfoods that you should try to consume every day.

Berries are too good for you to choose just one kind. Blueberries, strawberries, blackberries, and raspberries are all excellent sources of vitamins, minerals, fibers, and antioxidants.

The dark blue, purple, and red color of berries comes from the phytonutrients anthocyanins. Also, these antioxidants are in connection with a lower risk of cancer and heart disease. (2) Eating berries every day has also been shown to improve blood sugar regulation and lower cholesterol. (3, 4)

Add berries to cereal, smoothies, yogurt, or enjoy a handful as a snack. If berries are not in season, skip the fresh ones at the store and choose frozen berries instead. They were likely picked in season and flash frozen, preserving their incredible nutritional value.

The pungent aroma of garlic should entice your taste buds every day. In fact, this superfood has long been used in traditional medicine around the world. Before modern science studied its benefits, people used garlic to calm the stomach, treat illness, and ward off disease.

Today, we know garlic contains a host of health-boosting nutrients that combat heart disease, prevent cancer, and regulate blood pressure, just to name a few. (5) Moreover, the antioxidants in garlic prevent oxidative damage in the body and reduce inflammation.

Garlic has many uses in cooking, and you can usually double the amount for extra superfood power. If you’re a garlic fan, don’t be shy!

This nutrient-packed beverage should be part of your daily diet, whether you choose dairy kefir or opt for a non-dairy version made from coconut or almond milk.

Kefir is made through fermentation, which means active bacteria known as probiotics ferment the naturally occurring sugars. Unlike yogurt, kefir contains beneficial yeast in addition to probiotics. In fact, these two living compounds give kefir its distinctive tang and superfood status.

Probiotics protect the health of the digestive tract. The bacteria and yeasts found in kefir promote a robust immune system, prevent constipation, and have antitumor properties. (6)