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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。
--在檸檬中發現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。一項研究發現，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。）
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： 野生的三文魚比養殖的好，養殖的三文魚所含有毒多氯聯苯（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，大蒜中發現的一種化合物，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。
--最近的研究發現，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。一項研究發現，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
