夏天吃什么才健康：夏季6大超级食物

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夏天吃什么才健康：夏季6大超级食物

These fruits and vegetables are in season now (which means off-the-charts deliciousness) and deliver maximum health benefits.以下都是时令蔬菜和水果，它们代表着唾手可得的美味，以及最大化的健康。

Blueberries: The Indigo-Colored Antioxidant蓝莓：靛蓝色的抗氧化剂

Why: These berries—one of the few foods that are naturally blue—have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well.原因：作为难得的纯天然蓝色食物，蓝莓含有超多的抗氧化剂。它能抵抗炎症带来的危害。天然的植物复合物花青素把蓝莓染成了深蓝色，而这种物质很可能具有抗糖尿病效果。

Red Bell Peppers: A Sweet, Crunchy Punch of Vitamin C红灯笼椒：甜蜜又爽脆的维C大王

Why: While all peppers are very low in calories (about 25 per cup), reds—which taste sweeter and milder—are best for you. They contain 11 times more beta-carotene than green bell peppers, and while the green variety delivers 60 percent of the recommended daily value of vitamin C, red gives you 240 percent.原因：所有的辣椒类蔬菜都含有非常低的卡路里（每杯约25卡），其中红色椒（因其甜甜的温和口感）最适合你。它们比绿灯笼椒含有11倍更多的β-胡萝卜素。此外，绿灯笼椒能提供你每日所需维C的60%，而红灯笼椒能给你240%。

How: Roast them in big batches for salads, grilled cheese sandwiches and snacking later (they'll keep for a few weeks in the fridge). Or try them in vegetarian sloppy joes or sautéed with ginger, garlic and chili for a vibrant side.食用方法：把它们大块烤熟并混在沙拉里、芝士三明治里或存放在冰箱里当零食吃。或者，把它们做成素食版的炒牛肉酱；亦或用生姜、大蒜、辣椒炒熟来振奋一下食欲。

Tomatoes: The Summer Heart, Skin and Brain Protector番茄：夏季里心脏、皮肤和大脑的保护神

Why: Lycopene is highest in very red tomatoes; the antioxidant has a long list of benefits, from protecting skin against the sun's burning rays, to slowing arterial aging, to fighting heart disease, stroke, memory loss and impotence, say Drs. Roizen and Oz.原因：番茄红素在红透的番茄中含量非常高。这个抗氧化剂有一长串的益处，比如保护皮肤不受阳光中的紫外线危害、减缓动脉衰老过程、预防心脏病、中风、失忆、阳痿等。Roizen医生和Oz医生介绍道。

How: It takes 165 raw tomatoes to equal the health perks of just 10 tablespoons of tomato sauce; this easy recipe works as well on pasta as it does as a hot or chilled soup. If you want to enjoy tomatoes raw, try combining them with watermelon in a gorgeous (and gluten-free) salad.食用方法：Roizen医生介绍道：10汤匙番茄酱中的营养成分大约等于165只生番茄；番茄酱不仅能用于意面，也能用于热汤或辣味汤中。假如你想吃生番茄，可以试着把它和西瓜混合起来做成不含谷蛋白的沙拉。

Watermelon: A Pick-Me-Up with Added Benefits西瓜：唾手可得又营养丰富

Why: Aside from its ability to refresh us, watermelon also delivers lycopene. And a recent study led by food scientists at Florida State University suggests it can be an effective weapon against prehypertension, a precursor to cardiovascular disease.原因：西瓜不仅能让我们神清气爽，还能补充番茄红素。一项最近由佛罗里达州立大学的食品科学家进行的研究表明，番茄红素能有效抵御高血压前期状态。而高血压前期是心血管疾病的前驱症状。

How: A smoothie made with watermelon, coconut water, lime juice and mint leaves is an ideal cooler on a hot day. Also try serving wedges of the fruit at cocktail hour with a light sprinkling of shaved Pecorino Romano and black pepper, or put it on skewers with shrimp and grill.食用方法：用西瓜、椰汁、柠檬汁、薄荷叶制成的奶昔是夏季理想饮品。此外，在饭前的鸡尾酒时间奉上用切块水果、罗马羊奶酪末、黑胡椒粉混合而成的小食，或把它串在扦子上和虾仁一起串烤。

Beets: Colorful Guards Against Cancer and High Blood Pressure甜菜：抵御癌症和高血压的彩色士兵

Why: They contain several disease-fighting phytonutrients, including the pigment betacyanin, which gives them their distinctive hue. Beets are also a good source of folate, which guards against birth defects, colon cancer and osteoporosis, and are high in fiber and beta-carotene. And a study in the journal Hypertension showed that beet juice reduced participants' blood pressure.原因：它含有多种防病的植物营养素，包括β花青苷素，它能使甜菜颜色鲜艳。甜菜也含有大量叶酸，它能预防胎儿畸形、结肠癌、骨质疏松，且含有高纤维及β-胡萝卜素。《高血压杂志》中的一篇研究指出：甜菜汁能降低受试者的血压。

How: If you think you don't like beets, try pairing them with contrasting ingredients. That can be a salty, creamy cheese (e.g., goat or blue), toasted nuts (e.g., walnuts or almonds)—or both, as in this Roasted Beet Salad with Arugula, Pistachios and Goat Cheese. Another idea: this delicious dip for potato chips that also makes a nice accompaniment to steak.食用方法：假如你不喜欢吃甜菜，那就试着将它们与相反味道的食材混合起来。比如咸味的奶油芝士（比如山羊芝士、蓝纹芝士）、烤坚果（如核桃、杏仁），或两者同时混合。可以做成烤甜菜+芝麻菜+开心果+山羊芝士味的沙拉。另一个办法：甜菜汁不仅蘸薯片好吃，做成烤肉蘸酱也很美味哦。

Figs: Jammed with Fiber, Calcium...and Jam-Like Flavor无花果：充斥着纤维、钙……以及果酱般的口感

Why: Used for millennia in ancient Mediterranean and Middle Eastern cultures, figs are an excellent source of dietary fiber (almost 2 grams each). They're also a good source of calcium and potassium.原因：在古地中海及中东传统文化里，无花果具有千年的食用历史。它是提供膳食纤维的极好来源（每只含有2g膳食纤维）。此外，它们也富含钙和钾。

How: Figs make a lovely addition to a cheese platter. You can also thread the fruits onto rosemary branches and grill them, or use them to make a sauce for salmon.食用方法：无花果能给一盘芝士锦上添花。你也可以在其上撒点迷迭香末，进行烧烤，或者将其制成三文鱼的调味汁。