Page 31 - Florida Sentinel 8-14-20

Health
BOK CHOY
Why it’s life saving: Bok choy is one of the best sources of potassium, which helps build muscle and keep blood pressure low. It’s also packed with vitamin A, which strengthens the immune system by increasing white- blood-cell activity and the body’s response to toxins.
How to eat it: Chop up and braise the lower, white portion of the stems in chicken or vegetable broth and sesame oil. Add leaves after two minutes and cook an- other one to two minutes.
COLLARD GREENS
Why it’s life saving: Col- lards are best at binding your stomach’s bile acids, which can help lower your cholesterol levels and even protect you from some cancers. Collards also contain phytochemicals that nourish the body’s natural detoxifying system.
How to eat it: Boiled col- lards are a soul-food staple, but unless you eat the broth, you’ll miss out on many nutrients. Steaming preserves more nutri- ents and increases bile-acid-bind- ing activity.
WATERCRESS
Why it’s life saving: A sin- gle cup of watercress will bump you over your recommended daily value of vitamin K, which can help regulate blood clotting and reduce plaque on artery walls and may lower inflammation linked to chronic diseases like arthritis.
How to eat it: The simplest way to prep watercress is to toss it into a salad. You can serve it on its own with a light dressing, or toss it with other greens and veg- gies. Watercress adds crunch to sandwiches.
KALE
Why it’s life saving: Kale is a prime source of compounds called glucosinolates and kaempferol, which researchers be- lieve combats cancer and may also protect the heart, lower blood sugar and reduce inflammation in the body. Kale is rich in lutein and zeaxanthin, antioxidants that help prevent eye disease and vision loss as you age.
How to eat it: Briefly sauté kale in olive oil with chopped onions, and then finish off with some lemon juice. Great!
ARUGULA
Why it’s life saving:
Arugula has one of the highest nitrate levels of any leafy green, helping to increase blood flow and therefore enhance perform- ance. It’s also packed with flavonoids — antioxidants that fight heart disease and even some cancers. New research sug- gests it may also prevent ulcers.
How to eat it: Arugula can be slightly bitter, so dress it in a salad with a fruity vinaigrette to counter the bite. Arugula can also be added to soups or pasta.
FRIDAY, AUGUST 14, 2020 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY PAGE 15-B