多吃這些健康食物吧

Go ahead, fill up on these nutrient packed foods-they can help you fight disease, feel more energetic and even lose weight.

去吧，多吃點這些富含營養的食物吧--它們有助於抗擊疾病、讓你更加活力滿滿、甚至還有助於減肥。

Eggs

雞蛋

Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.

每枚雞蛋含有6克蛋白質，但只含72卡。難怪路易斯安那州巴吞魯日彭寧頓生物醫藥研究中心的研究人員發現：早餐吃雞蛋（低卡飲食的一部分）有助於減肥。

Tomato Sauce

番茄醬

It's loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.

番茄醬富含番茄紅素，能使你的肌膚更年輕，有利於心臟健康。事實上，哈佛的一項研究發現：血液中番茄紅素最多的女性，她們患心臟病的風險降低了34%。

Dried Plums (Prunes)

乾梅（西梅）

They're packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.

乾梅富含植物化學物質--多酚，研究已證明通過刺激造骨細胞，多酚能提高骨密度。

Walnuts

核桃

Just 7 walnuts provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that's been shown to improve memory and coordination.

7個整核桃就能提供人體每日所需α-亞麻酸的兩倍，這是一種歐米茄3脂肪，可提高記憶力和協調能力。

Acai Juice

巴西莓果汁

A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, says Texas A&M University researchers.

一兩杯富含花青素的漿果果汁能大大增加血液中的抗氧化劑含量，德州農工大學的研究員說道。

Apples

蘋果

They contain quercetin, an antioxidant that may reduce your risk of lung cancer.

蘋果含有槲皮素，是一種能降低人們患肺癌機率的抗氧化劑。

Bok choy

白菜

This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.

這一鈣元素豐富的蔬菜可以保護骨骼健康，甚至還可消除經前綜合症。

Olives

橄欖

They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!

橄欖提供和橄欖油等量的有利於心臟健康的單一不飽和脂肪，但每顆橄欖只含7卡。

Black beans

黑豆

They're loaded with protein, fiber, and flavonoids-antioxidants that help your arteries stay relaxed.

黑豆富含蛋白質、纖維素和類黃酮--有利於動脈放鬆的抗氧化劑。

Sunflower seeds

葵花籽

A quarter-cup delivers half your day's vitamin E, which keeps your heart healthy and fights infection.

四分之一杯的葵花籽就能提供人體每日所需維生素E的一半，維生素E有利於心臟健康、還能抵抗感染。

Sardines

沙丁魚

Just 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.

3盎司沙丁魚就能完全提供人體每日所需的維生素D。沙丁魚也是歐米茄3脂肪的主要來源。試着將搗碎的罐裝沙丁魚放到純番茄醬中，然後用作全麥意麪的醬料。

Asparagus

蘆筍

A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day's folate, it's a natural diuretic so it banishes bloating, too.

半杯蘆筍可提供人體每日所需造骨維生素K的一半，並提供人體每日所需葉酸的三分之一，這是種天然利尿劑，因此也能消除腹脹。

Bananas

香蕉

They're loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).

香蕉富含多種有利於人體健康的纖維素，包括抗性澱粉（有助於人們減肥哦）。

Fat-free milk

脫脂牛奶

With a third of the calcium and half the vitamin D you need in a day, plus 8 grams of protein, it's the ultimate energy drink.

脫脂牛奶可提供人體每日所需鈣元素的三分之一，以及一半的維生素D，且含有8克蛋白質，絕對是終極能量飲品啊！