這些漿果有益於女性的心臟健康

Berries to the rescue!

拯救一切的漿果！

Berries are bright, flavorful, and sweet superfruits that have a long list of health benefits. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer. And their health benefits just keep getting sweeter!

漿果是明豔、味美、味甜的超級水果，能帶來一系列的健康益處。這些顏色鮮豔的水果富含抗氧化劑和多酚，有助於抵抗慢性疾病和癌症。而它們的健康益處更是錦上添花！

A recent study in the journal Circulation suggests that sprinkling just a few more blueberries in your yogurt or blending strawberries into your morning smoothie may help reduce heart attack risk.

Circulation雜誌最近刊登的一項研究表明，在酸奶中撒一點藍莓或者早上在果蔬汁中加入草莓或有助於減少心臟病發作的風險。

Here are the top 5 berries for women's health.

以下這5種漿果最有利於女性健康。

Blackberries

黑莓

These tasty berries are rich in polyphenols, which may help prevent cardiovascular disease and even cancer. They contain high amounts of fiber compared to other types of fruit: One cup has about 7 grams of fiber. (The recommended daily intake of fiber is 25 to 35 grams.)

這些美味的漿果富含多酚，或有助於預防心血管疾病，甚至能預防癌症。與其它水果相比，黑莓含有大量的纖維。一杯黑莓約含有7克纖維。（每日建議纖維攝入量爲25至35克。）

What's more, they're rich in vitamin C and contain a bit of iron, calcium, and vitamin A, too. Spread them in a jam on whole-grain toast, or just eat them by the handful!

此外，黑莓富含維生素C、還含有少量鐵、鈣和維生素A。可以在全穀物吐司上放點果醬、然後撒點黑莓，也可以抓一把直接吃。

Blueberries

藍莓

Eating blueberries may help your memory, and they have high levels of compounds that help widen arteries, which helps blood to flow smoothly. Rich in antioxidants, blueberries are also low fat, free of saturated fat, and a good source of fiber and vitamin C. No wonder they're linked to a lower risk of heart attack!

吃藍莓或能增加你的記憶力，藍莓含有高水平的複合物，有助於擴大動脈、保持血液暢通。藍莓富含抗氧化劑、低脂、不含飽和脂肪、同時也是纖維素和維生素C的良好來源。難怪藍莓能降低心臟病風險呢！

Strawberries

草莓

Strawberries are heart-healthy and packed with vitamin C. They are also an excellent source of folate, which is a nutrient that's suspected (but not proven) to help protect your heart. Like blueberries, they contain compounds that help widen the arteries, which may prevent plaque buildup.

草莓有益心臟健康，而且還富含維生素C。草莓也是葉酸的極佳來源，人們認爲葉酸是一種保護心臟的營養物質（但還未被證明）。和藍莓一樣，草莓也含有幫助擴大動脈的複合物，或能預防斑塊堆積。

Raspberries

覆盆子

These sweet berries are rich in heart healthy fiber; just half a cup delivers 4 grams. You also get 25% of your recommended intake for vitamin C and manganese too! Raspberries are low in fat and have high levels of polyphenols, which help reduce heart disease risk.

這一甜甜的漿果富含有益心臟健康的纖維；半杯覆盆子就含有4克纖維。同時，你還能從覆盆子中獲得25%的每日建議維生素C和鎂元素含量。覆盆子脂肪含量低、多酚含量高，或有助於降低心臟病風險。

Acai berries

巴西莓

When it comes to antioxidants, this Brazilian fruit smashes rivals like blackberries, strawberries, and blueberries. The berries are a good source of fiber, but are tart. Mixing them in smoothies, oatmeal, and yogurt helps temper the bitterness.

談及抗氧化劑，這一巴西水果完全秒殺其對手（比如黑莓、草莓和藍莓）。巴西莓是纖維的良好來源，但其味酸。將其與果蔬汁、燕麥片和酸奶混合，有助於緩和其苦味。