The term “superfood” may have sprung more from a marketing mindset than a medical one, but there's no denying some foods are just plain packed with more nutritional goods than others. Foods like kale, asparagus, blueberries, dark chocolate and even Greek yogurt have been shown to pack a powerful punch when it comes to health and nutrition.
Here are three superfoods you can easily incorporate into your diet - and they can be found in abundance right here in Washington.
1. Apples
They're so common and accessible you might not think of apples as a superfood - but they are. A range of sources cite apples as being not only tasty and convenient, but beneficial in lowering cholesterol, maintaining healthy blood sugar levels and providing potassium, antioxidants and vitamin C. Even better for Washington residents? We're the top apple producer in the entire country, so you never have to go far to find one. Tips: Heading out for a walk? Bring apples along for a healthy snack. It's easy to find recipes online to incorporate apples into your diet, from healthy salads to decadent desserts.
2. Salmon
The Pacific Northwest is home to this iconic superfood. Salmon is rich in omega-3 fatty acids, which can help reduce the risk of heart attack and curb the kind of inflammation that contributes to arthritis. Some studies have shown that diets high in fatty fish like salmon can help stave off memory loss and cut the risk or impacts of cognitive diseases like Alzheimer's and dementia. Tips: Grilling season can last all year long in Washington, so don't hesitate to throw a fillet on the Weber or in the oven this fall. Kick up the antioxidant benefits - and the flavor - even more with a single glass of red wine straight off Washington vines.
3. Quinoa
This South American grain isn't from around these parts - but its healthy virtues are right up there with any superfood. Considered a “complete protein,” meaning it has all the essential amino acids that humans need, quinoa is known to be packed with antioxidants, fiber, magnesium, vitamin B-2 and other vitamins and minerals. Among the many health benefits of such a combination: lower blood pressure and cholesterol, increased brain function and healthier blood sugar levels. Tips: Prepared like rice or couscous, quinoa can easily take the place of more traditional side dishes. There are also plenty of recipes online for quinoa salads, cakes, pilafs and more.
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