健康飲食:15種增強免疫力的食物(上篇)

Elderberry
蓮灰

An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

民間有種偏方，灰蓮的提取物可以預防流感。最近的研究顯示灰蓮能讓人從感冒中恢復得更快。但科研人員認爲其功效還需進一步研究。這種水果本身富含抗氧化劑，這或許能抵抗炎症。

Button Mushrooms
白蘑菇

Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

不要小看這種蘑菇的營養價值，白蘑菇富含硒和抗氧化劑。缺硒與重感冒有關。此外，白蘑菇也含有維生素B2和煙酸，這兩種物質對免疫系統的健全中很重要。動物實驗顯示蘑菇在抗病毒、抗菌、抗腫瘤方面都有作用。

Acai Berry
巴西莓

Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

與藍莓同樣被稱爲“超級食物”，巴西莓的黑色意味着其富含花青素而具有抗氧化作用。但巴西莓並沒有顯示出對某種特別的疾病具有抵抗作用，作爲抗氧化劑對於機體對抗衰老疾病有幫助。經常會看到巴西莓與果汁混合或者以冰砂的形式出現，或者做成巴西莓干與格蘭諾拉燕麥卷（一種早餐營養食品）一起食用

Oysters
牡蠣

Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

牡蠣能夠增強性能力?還是增強免疫力？由於富含鋅，兩者功效或許都有。缺鋅與男性不育有關，並且鋅具有抗病毒作用，儘管科研人員不能解釋其中的機理。但是，鋅在免疫系統中的作用，例如傷口癒合中有重要作用。

Watermelon
西瓜

Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

富含水分和清爽怡人，西瓜也具有大量的抗氧化劑，例如谷胱甘肽，能夠增強免疫力，抗感染。在靠近瓜皮的部位更爲豐富。

Cabbage
捲心菜

This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

捲心菜同樣也富含谷胱甘肽，因而也能增強免疫力。寒冷的冬季，捲心菜很便宜，拿來燉湯，等待抗氧化物質慢慢的燉出來，這就可以增加你食物中的營養價值。

Almonds
杏仁

A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.