Maybe you should be eating more beets, left, or chopped cabbage. (Credit: Evan Sung for The New York Times, left
Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.

Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.

How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.

Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.

How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.

Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.

How to eat it: Chop and saute in olive oil.

Cinnamon: Helps control blood sugar and cholesterol.

How to eat it: Sprinkle on coffee or oatmeal.

Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.

How to eat: Just drink it.

Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.

How to eat: Wrapped in prosciutto and baked.

Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.

How to eat: Roasted as a snack, or sprinkled on salad.

Sardines: Dr. Bowden calls them “health food in a can.'’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.

Turmeric: The “superstar of spices,'’ it has anti-inflammatory and anti-cancer properties.

How to eat: Mix with scrambled eggs or in any vegetable dish.

Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.

How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.

Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.

How to eat: Mix with a little butter, cinnamon and nutmeg.

营养学家作者Jonny Bowden已经列出了几份应该大家食用但未信用的健康食品清单。不过其中有几们他最喜欢的东西，在普通小卖部并不总是能买到，象马齿苋、番石榴、草莓等。我请求《地球上150种最健康的食品》之作者Bowden博士更新了其健康食品清单，加入一些他喜欢的又易于发现，但不被我们放进购物篮里的品种。下面就是他的建议。

1． 甜菜：把甜菜当菠菜，Bowden博士认为，因为他们都富含叶酸以及可抗癌的天然紫红素。

吃法：新鲜原料弄碎做成沙拉。加热则会降低抗氧化效果。

2． 卷心菜：含萝卜硫素营养素，这是一种据说可以促进抗癌生化酶的化学物质。

吃法：做亚洲风味的卷心菜色拉或做成脆料加到汉堡或三明治里吃。

3． 瑞士糖莴苣：这是一种绿叶蔬菜，含可防眼睛老化的类胡萝卜素。

吃法：剁碎然后用橄榄油炒

4． 桂圆：对控制血糖和胆固醇有帮助。

吃法：撒入咖啡或燕麦中

5． 石榴汁：好象可降血压，含抗氧化物。

吃法：直接饮用

6． 干李子：好，他们真正是干来的，但含有可抗癌的搞氧化物。

吃法：包在火腿中一起烤。

7． 南瓜籽：南瓜中最营养的部分，富含镁，高矿物水平，可降低早死的风险。

吃法：炒来当零食吃，或加入色拉中。

8． 沙丁鱼： Bowden博士称他们为“罐头里的保健食品”，其欧米茄三含量高，其实不含汞，而是含钙。同时含铁、镁、磷、钾、锌、铜、锰和全系列维生素B族。

吃法：选好沙丁鱼放入橄榄油或沙丁鱼油。拌入沙拉或加入吐司或者捣碎加入芥末或蒜茸简单吃。

9． 生姜：“调料中的超级明重”，含抗炎抗癌物质。

吃法：与炒鸡蛋拌来吃，或混入蔬菜中吃。

10. 冻蓝莓：尽管冻冻会降低水果蔬菜的营养成份，冻蓝莓一年到头都可以买到，并且不会变质，在动物研究中发现可以改善记忆。

吃法：与酸奶或朱古力豆奶混和，撒入一些碎杏仁。

11． 罐装果酱：这是一种卡路里含量低的蔬菜，纤维含量高，富含刺激性免疫的维生素A。吃得多也不会热量过剩。

吃法：加入一点黄油、桂肉和豆仁搅拌。