Page 21 - Florida Sentinel 9-21-18

Health
422MG
How Much Is In a Banana?
This sweet, tropical treat provides a ton of potassium. And that’s a good thing, because almost every body part needs it, from your heart and kidneys to your muscles and nerves. It even plays a role in basic cell function. But bananas aren’t the only game in town. Lots of foods can provide your body with this essential min- eral.
Cooked Acorn Squash
Prunes
Raisins
You can add them to salads, veg- etable dishes, desserts, or just eat them as a snack. But be aware that there’s a bunch of sugar in there too:
about 58 grams of it per 1⁄2 cup. That’s about 260 calories. You can also get about the same potassium kick from two cups of a raisin and bran flake cereal but with a lower sugar and calorie count. Or look for another enriched cereal that’s also high in potassium.
637MG
per 1/2 cup
Prunes, which are dried plums, also have loads of fiber -- something your grandpa might have mentioned. They go great with
nuts, cheese, or yogurt. They do have lots of sugar though -- about 30 grams per 1⁄2 cup. Makers often add extra sugar to dried fruits, so keep an eye on that if you want to limit calories. If you’d rather drink your prunes, try just 6 ounces of juice, which has almost as much potassium.
680MG
per 1/2 cup
896MG
per cup
Like other winter squash, it’s also rich in fiber, vitamins C and B6, and nutrients called carotenoids (they give it that yellowy-orange color). Cut it into chunks or halves, then bake it at 400 F for an hour.
Lima Beans
They’re high in iron and fiber too, and low in sugar and fat. Try them warm as a side dish, or cool in a summer bean salad. Soak them overnight if you want to make them easier
to digest. Or, for quicker results, boil them for just 2 minutes and then let them stand in the water for a couple of hours. Either way should make them less gassy.
485MG
per 1/2 cup
Medium Potato
on butter and sour cream. To keep your potatoes on the healthier side, try stuffing them with broccoli and light cheddar. Or look for low-fat sour cream or low- fat cottage cheese.
926MG
each
They’re also low in calories, choles- terol, and saturated fat and a good source of vitamins B1, B3, and B6. Of course, all that potassium won’t matter if you heap
Cooked Spinach
potassium.
leafy green also de- livers magnesium, iron, fiber, and even vitamin C. On top of that, it’s low in calo- ries, sugar, and fat.
You can sauté it with onions and garlic as a side dish or throw it in with some eggs for a colorful, healthful omelet.
840MG
per cup
Popeye had it right. And not just because of the
This
Avocado
Though they’re more savory than sweet, they’re actually fruits, not veggies. Even if you don’t eat the whole thing, it should give you
a good dose of potassium, along with vitamins A, C, and E. They’re also full of healthy monounsaturated fats that might help lower cholesterol levels.
926MG
each
640MG
per 2 wedges
Watermelon
There’s nothing better in the middle of a hot summer day. This fruit is mostly water, so it helps keep you hydrated, and it’s full of nutrients like ly- copene that help fight inflam- mation when you exercise in the heat.
FRIDAY, SEPTEMBER 21, 2018 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 9-B