53 Superfoods You Should Add to Your Meals

"The sweet and tart fruit is the perfect fix when you need a treat that's not brimming with added sugar," Joy Bauer R.D.N, tells Woman's Day. "It's loaded with powerful antioxidants and fiber to boot. "

And, as an added bonus, you can enjoy about 1 cup of cherries for only about 85 calories.

"like all leafy greens, Swiss chard is low in calories, with just 7 per cup raw of 35 cooked," Bauer says. "Plus, it's chock-full of important vitamins and minerals, and will bring pretty color to your plate."

Recipe to try: Swiss Chard with Walnuts

"Wedged, cubed, or carved, the sweet treat is refreshing and ultra hydrating," Bauer says, noting that's it's 92% water, "Watermelon also contains heart-friendly nutrients that help relax blood vessels to boost circulation."

Recipe to try: Tomato and Watermelon Salad

According to the USDA, every egg has 6 grams of protein but just 72 calories. Eggs also have all nine essential amino acids and are rich in vitamins A, B12, B2 and B5, making them one of the most nutritious foods on the planet.

Recipe to try: Egg Pepper Rings with Carrot Salsa

Whether you prefer them in salads or on top of pasta, tomatoes are loaded with lycopene, a plant nutrient that gives tomatoes their red color. As Bauer tells woman's Day, lycopene "helps reduce inflammation and cell damage from sun exposure." The nutrients has also been linked to many benefits, like keeping your heart healthy and protecting against strokes. A study published in Neurology found that middle-aged men with a high amount of lycopene in their blood had a 55% lower chance of having a stroke.

Recipe to try: Vegetable and Three-Cheese Stuffed Shells

Prunes, which are dried plums, are packed with polyphenols — plant chemicals that have been shown to boost bone density by stimulating your bone-building cells, according to research published in Osteoporosis International.

Recipe to try: Slow Cooker Chicken Marbella

Walnuts give you a healthy dose of alpha-linolenic acid, an omega-3 fat that's been shown to improve memory and coordination.

Recipe to try: Peach, Blue Cheese, and Walnut Salad

Brussel sprouts are rich in glucosinolates, compounds that combat cancer and detoxify our bodies. Add them to salads or pair them with a main like chicken or steak.

Recipe to try: Shredded Brussels Sprout Salad

A serving or two of this anthocyanin-rich berry can dramatically boost the amount of antioxidants in your blood, according to researchers at Texas A&M University.

Recipe to try: 20 Delicious Smoothies for Weight Loss

Apples contain quercetin, an antioxidant and anti-inflammatory agent that may reduce your risk of lung cancer, according to research published in Cancer Medicine.

Recipe to try: Apple and Pear Tart

This calcium-rich veggie can protect your bones and keep your skin glowing, Medical News Today reports.

Recipe to try: Soy-Glazed Salmon and Bok Choy

Because steel-cut oats are less processed and full of more fiber than traditional oats, they're digested more slowly, keeping you full all morning long.

Recipe to try: Carrot Cake Energy Balls

You'll get all the heart-healthy omega-3s you need in a day by eating a 3-ounce piece of salmon for dinner.

Recipe to try: Seared Salmon with Spiced Sweet Potatoes

Did you know that avocados have even more potassium than bananas? The healthy fat in avocado also keeps you satisfied and helps you absorb other nutrients. So go ahead and have all of the guac you want on Taco Tuesday!

Recipe to try: Lime Tilapia With Citrus-Avocado Salsa

Pumpkin is filled with the natural cancer fighters alpha- and beta-carotene.

Recipe to try: Pumpkin-Carrot Soup

A half-cup of spinach provides more than five times your daily dose of vitamin K, which helps blood clot and builds strong bones, according to Medical News Today.

Recipe to try: Creamy Garlic and Herb Spinach

Need a reason to add cauliflower into your diet? It's packed with cancer-fighting glucosinolates, the National Cancer Institute reports.

Recipe to try: Roasted Cauliflower Salad

A 3-oz. serving of steamed scallops has 17 grams of protein for just 90 calories. That much protein will keep you full till your next meal.

Recipe to try: Bacon-Wrapped Scallops

Collard greens are exploding with nutrients like vitamin A, zeaxanthin, and lutein, which keep your eyes healthy, the American Optometric Association reports.

Recipe to try: Stewed Black Beans with Collard Greens

They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 8 calories per jumbo olive.

Recipe to try: Green Olive, Walnut, and Pomegranate Dip