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1. Lemons 柠檬
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：
--只要一个柠檬就可100％满足你每天维生素C的摄入量，这有助于增加“好”的高密度脂蛋白胆固醇水平，并强化骨骼。
--在柠檬中发现的柑橘黄酮类化合物可能有助于抑制癌细胞增长并起到消炎的作用。
快捷提示：
在绿茶中加入一片柠檬。一项研究发现，柑橘可让身体吸收茶叶中抗氧化剂的能力增加约80％。
2. Broccoli 西兰花
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：
--一个中等大小的西兰花所包含的维生素K超过你每天需求的一倍，维生素C几乎超过每日推荐剂量的两倍 -这两种都是壮骨的基本营养素。
--相同的分量也有助于预防各种癌症。
快捷提示：
快速烹食！微波炉可使西兰花维生素C的保有量达90％。（蒸或煮则只能保持66％的营养。）
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：
--对于血压高但其他方面都很健康的人来说，每天只需四分之一盎司就可起到降低血压的作用。
--可可粉中富含类黄酮，抗氧化剂，可降低“坏”的低密度脂蛋白胆固醇，提高“好”的高密度脂蛋白水平。
快捷提示：
一个黑巧克力中含有约53.5毫克的类黄酮;而牛奶巧克力不足14毫克。
4. Potatoes 马铃薯类
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：
--一个红皮马铃薯含有66微克可促进细胞生成的叶酸，--相当于一杯菠菜或西兰花所含的量。
--一个红薯中所含抗癌增强免疫的维生素A几乎是你每日需要量的8倍。
快捷提示：
吃前让马铃薯冷却。研究表明，由于抗脂肪淀粉的作用，这样做可使你燃烧的脂肪比饭后多大约25％。
5. Salmon 三文鱼
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：
--一个极好的Omega-3脂肪酸来源，Omega-3脂肪酸可有效降低患抑郁症，心脏疾病和癌症的风险。
--一份3盎司的三文鱼中含有的的烟酸接近你每日剂量的50％，烟酸可防止阿尔茨海默氏症和记忆力减退。
快捷提示： 野生的三文鱼比养殖的好，养殖的三文鱼所含有毒多氯联苯（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：
--是所有坚果中含Omega-3脂肪酸最多的，可有助于降低胆固醇。
-- Omega-3脂肪酸已被证明可改善情绪和防治癌症，也可防止阳光灼伤，（但不漏掉其防晒因子SPF）。
快捷提示：
饭后当甜点吃几个：核桃中的抗氧化褪黑激素有助于调节睡眠。
7. Avocados 鳄梨
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：
--一项研究证明，鳄梨富含有利健康的脂肪，可使胆固醇降低约22％。
--一个鳄梨所含的纤维超过你每天所需的一半，叶酸超过40％，这都可降低你患心脏疾病的风险。
快捷提示：
将鳄梨添加到你的沙拉中，和没有添加这个超级食品的沙拉相比，它可以将主要营养素，如β-胡萝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：
--大蒜具有强大的抗疾病能量，能抑制细菌的生长，包括大肠杆菌。
--大蒜素，大蒜中发现的一种化合物，已被证明具有有效的抗炎作用，有助于降低胆固醇和血压水平。
快捷提示：
新鲜大蒜泥释放的大蒜素最多。不要过分烹制; 大蒜高温加热超过10分钟就会失去其重要的营养物质。
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：
--菠菜中含有叶黄素和玉米黄质，这两种可提高免疫力的抗氧化剂对眼睛健康非常重要。
--最近的研究发现，在抗癌水果和蔬菜中，菠菜的效果最佳。
快捷提示：
菠菜是一种健康--无味--可添加到各种思慕雪饮品中。我们保证你尝不出来！你可以将1杯菠菜，1杯胡萝卜泥，1个香蕉，1杯苹果汁，和冰混在一起尝尝。
10. Beans 豆类
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：
--每周吃四次豆类（蚕豆，豌豆和小扁豆），可使你患心脏疾病的风险降低了22％。
--相同的饮食习惯也会降低你患乳腺癌的风险。
快捷提示：
豆类的颜色越深，它包含的抗氧化剂越多。一项研究发现，黑豆皮所包含的抗氧化剂是白豆皮含量的40倍。
相关阅读：十大便宜又健康的超级食品
原文阅读:http://www.lazydesis.com/chai-time/306834-healthiest-foods-planet.html#ixzz1XL7T17aH
