Fam­ily Kitchen

PUMP UP YOUR PLATE WITH THIS HEALTH FOOD POW­ER­HOUSE.

Taste of Home - - Contents -

•There’s noth­ing like cook­ing with Grandma.

Spinach and dark leafy greens like col­lards, chard and kale pack a hard­hit­ting nu­tri­tional punch. Turn to them for:

Stronger bones.

Spinach con­tains high lev­els of vi­ta­min K, which aids in the ab­sorp­tion of cal­cium and de­creases the risk of bone frac­tures.

Re­duced can­cer risk.

The an­tiox­i­dants in spinach and other greens can lower your odds of de­vel­op­ing breast, skin, stom­ach and other can­cers.

Health­ier di­ges­tion.

The high fiber con­tent in leafy greens keeps your di­ges­tive sys­tem run­ning smoothly and helps you main­tain a healthy weight.

Bet­ter men­tal health.

Dark greens are high in fo­late and potas­sium, nu­tri­ents that are im­por­tant for brain health, con­cen­tra­tion and neu­ral ac­tiv­ity.

Sharper eye­sight.

Th­ese veg­gies are loaded with the carotenoid lutein, which may cut your risk of mac­u­lar de­gen­er­a­tion.

Re­duced in­flam­ma­tion.

The flavonoids in spinach re­duce the in­flam­ma­tion and pain as­so­ci­ated with arthri­tis and gout.

Steam or mi­crowave to main­tain the most nu­tri­ents in cooked spinach.

Wilted Spinach Salad with But­ter­nut Squash RECIPE ON P.79

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