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1. Lemons 檸檬
Why They're Healthy:
-- Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.
-- Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
Quick Tip:
Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.
健康原因：
--只要一個檸檬就可100％滿足你每天維生素C的攝入量，這有助于增加“好”的高密度脂蛋白膽固醇水平，并強化骨骼。
--在檸檬中發(fā)現(xiàn)的柑橘黃酮類化合物可能有助于抑制癌細胞增長并起到消炎的作用。
快捷提示：
在綠茶中加入一片檸檬。一項研究發(fā)現(xiàn)，柑橘可讓身體吸收茶葉中抗氧化劑的能力增加約80％。
2. Broccoli 西蘭花
Why It's Healthy:
-- One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C -- two essential bone-building nutrients.
-- The same serving also helps stave off numerous cancers.
Quick Tip:
Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)
健康原因：
--一個中等大小的西蘭花所包含的維生素K超過你每天需求的一倍，維生素C幾乎超過每日推薦劑量的兩倍 -這兩種都是壯骨的基本營養(yǎng)素。
--相同的分量也有助于預防各種癌癥。
快捷提示：
快速烹食！微波爐可使西蘭花維生素C的保有量達90％。（蒸或煮則只能保持66％的營養(yǎng)。）
3. Dark Chocolate 黑巧克力
Why It's Healthy:
-- Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.
-- Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.
Quick Tip:
A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14.
健康原因：
--對于血壓高但其他方面都很健康的人來說，每天只需四分之一盎司就可起到降低血壓的作用。
--可可粉中富含類黃酮，抗氧化劑，可降低“壞”的低密度脂蛋白膽固醇，提高“好”的高密度脂蛋白水平。
快捷提示：
一個黑巧克力中含有約53.5毫克的類黃酮;而牛奶巧克力不足14毫克。
4. Potatoes 馬鈴薯類
Why They're Healthy:
-- One red potato contains 66 micrograms of cell-building folate -- about the same amount found in one cup of spinach or broccoli.
-- One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.
Quick Tip:
Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.
健康原因：
--一個紅皮馬鈴薯含有66微克可促進細胞生成的葉酸，--相當于一杯菠菜或西蘭花所含的量。
--一個紅薯中所含抗癌增強免疫的維生素A幾乎是你每日需要量的8倍。
快捷提示：
吃前讓馬鈴薯冷卻。研究表明，由于抗脂肪淀粉的作用，這樣做可使你燃燒的脂肪比飯后多大約25％。
5. Salmon 三文魚
Why It's Healthy:
-- A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.
-- A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.
Quick Tip:
Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.
健康原因：
--一個極好的Omega-3脂肪酸來源，Omega-3脂肪酸可有效降低患抑郁癥，心臟疾病和癌癥的風險。
--一份3盎司的三文魚中含有的的煙酸接近你每日劑量的50％，煙酸可防止阿爾茨海默氏癥和記憶力減退。
快捷提示： 野生的三文魚比養(yǎng)殖的好，養(yǎng)殖的三文魚所含有毒多氯聯(lián)苯（PCB）是野生的16倍。
6. Walnuts 核桃
Why They're Healthy:
-- Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.
-- Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).
Quick Tip:
Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.
健康原因：
--是所有堅果中含Omega-3脂肪酸最多的，可有助于降低膽固醇。
-- Omega-3脂肪酸已被證明可改善情緒和防治癌癥，也可防止陽光灼傷，（但不漏掉其防曬因子SPF）。
快捷提示：
飯后當甜點吃幾個：核桃中的抗氧化褪黑激素有助于調節(jié)睡眠。
7. Avocados 鱷梨
Why They're Healthy:
-- Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.
-- One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.
Quick Tip:
Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.
健康原因：
--一項研究證明，鱷梨富含有利健康的脂肪，可使膽固醇降低約22％。
--一個鱷梨所含的纖維超過你每天所需的一半，葉酸超過40％，這都可降低你患心臟疾病的風險。
快捷提示：
將鱷梨添加到你的沙拉中，和沒有添加這個超級食品的沙拉相比，它可以將主要營養(yǎng)素，如β-胡蘿卜素的吸收量提高三至五倍。
8. Garlic 大蒜
Why It's Healthy:
-- Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.
-- Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.
Quick Tip:
Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.
健康原因：
--大蒜具有強大的抗疾病能量，能抑制細菌的生長，包括大腸桿菌。
--大蒜素，大蒜中發(fā)現(xiàn)的一種化合物，已被證明具有有效的抗炎作用，有助于降低膽固醇和血壓水平。
快捷提示：
新鮮大蒜泥釋放的大蒜素最多。不要過分烹制; 大蒜高溫加熱超過10分鐘就會失去其重要的營養(yǎng)物質。
9. Spinach 菠菜
Why It's Healthy:
-- Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.
-- Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.
Quick Tip:
Spinach is a healthy -- and flavorless -- addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and ice.
健康原因：
--菠菜中含有葉黃素和玉米黃質，這兩種可提高免疫力的抗氧化劑對眼睛健康非常重要。
--最近的研究發(fā)現(xiàn)，在抗癌水果和蔬菜中，菠菜的效果最佳。
快捷提示：
菠菜是一種健康--無味--可添加到各種思慕雪飲品中。我們保證你嘗不出來！你可以將1杯菠菜，1杯胡蘿卜泥，1個香蕉，1杯蘋果汁，和冰混在一起嘗嘗。
10. Beans 豆類
Why They're Healthy:
-- Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.
-- That same habit may also reduce your risk of breast cancer.
Quick Tip:
The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.
健康原因：
--每周吃四次豆類（蠶豆，豌豆和小扁豆），可使你患心臟疾病的風險降低了22％。
--相同的飲食習慣也會降低你患乳腺癌的風險。
快捷提示：
豆類的顏色越深，它包含的抗氧化劑越多。一項研究發(fā)現(xiàn)，黑豆皮所包含的抗氧化劑是白豆皮含量的40倍。
相關閱讀：十大便宜又健康的超級食品
原文閱讀: http://www.lazydesis.com/chai-time/306834-healthiest-foods-planet.html#ixzz1XL7T17aH
