[健康] 世界九大最健康食品，你吃过么？（双语）

　　科学家和营养学家通过分析，在依据维生素、矿物质和各种利于健康的营养含量等指标进行精心遴选后，隆重推出九大健康食品，Top 9 Healthiest Foods，快来看看都有哪些吧！

　　After years of sorting foods out, measuring the amount of vitamins, minerals, nutritional content and health benefits, scientists and nutritionist now know which are the healthiest foods for our diets.

　　We've come up with a list of foods you simply cannot ignore. From your average everyday veggies to the most delicious fruits, you will surely find something you love here.

　　9. Spinach 菠菜

　　菠菜是你最容易吃到的健康食品，价钱不贵而且在哪一个超市都能买到。可以吃新鲜的，冰冻的甚至罐装的。就像大力水手里面一样，菠菜能给你力量，含卡路里不多但是饱腹感很强，所以绝对是减肥佳品。

　　Spinach is one of the healthiest, nutrient-packed foods you can easily find and eat. It’s also available at almost every local supermarket, and it’s not expensive. You can get it fresh, frozen in leaf form, or even canned. Spinach gives you energy, is low in calories but can make you feel sufficiently full, so it is a great weight loss food too.

　　8. Goji Berries (Wolfberries) 枸杞子

　　许多老外还不知道枸杞子的好处，因为只有中餐中会用到它。其实枸杞子对身体好处多多，它能够帮助我们抵御疲劳。一杯枸杞子里含有丰富的维他命A和C，以及12克的蛋白质。

　　Many people are still uninformed about the benefits of Goji berries for their health as they are mainly found and used in Chinese cuisine. They are known as wolfberries in chinese recipes and dishes.

　　Goji berries have the ability to help us fight fatigue. They contain a lot of vitamin A and C, and about 12 grams of protein per cup of Goji berries.

　　7. Salmon 鲑鱼（三文鱼）

　　三文鱼的益处广为人知，无论是生吃，烟熏还是精心烹饪都不会流失营养。三文鱼含有许多对人体有益的欧米茄-3脂肪，并且有很高的蛋白质。

　　The benefits of salmon are well-known, and salmon makes for a perfect meal whether it’s eaten raw (sashimi), smoked or cooked properly (char-grilled, boiled etc).

　　Salmon contains a lot of omega-3 and as with all fishes, provides a lot of high quality protein with very little unhealthy fats.

　　6. Avocado 牛油果

　　如果你还不是牛油果的死忠，我劝你应该更加仔细地品味一下，你会发现你已经爱得不能自拔了！牛油果因其富含健康的不饱和脂肪而闻名。

　　If you are not a fan of avocado, you should try it again and more importantly, make it a part of your daily diet. Avocados are known for their high amounts of healthy monounsaturated fat. This is a high-fat fruit, which is interesting considering how most of the other fruits are very low in fat or even fat free.

　　5. Broccoli 花椰菜

　　花椰菜也是一种常见于配菜中的健康食品。为了防止其营养流失，最好的烹饪方法是蒸熟。花椰菜中含有的粗纤维能帮助你消化食物，也是钙质的来源。你可能不知道，一份花椰菜里面包含了你一天所需的全部维他命C！

　　Broccoli is a healthy food that usually makes for a good side dish in addition to your main course.

　　To get the best out of broccoli, retain its nutrients and taste by steaming it. The fiber in broccoli will help your digestion, and it’s also a good source of calcium. One serving of broccoli contains a lot of vitamin C – literally all you will need for the day!

　　4. Almonds 杏仁（巴旦木）

　　杏仁是理想的零食选择，它还有大量的蛋白质，并且能够预防心脏病，降低血液中的胆固醇。此外，杏仁还含有人体必需的铁元素和维生素B2。

　　Almonds are the perfect, ideal snacking option. They are a great source of protein, are said to prevent heart attacks and reduce bad cholesterol levels. Almonds also have nutrients like iron and vitamin B2 which are essential for your body.

　　3. Beetroots 甜菜根

　　如果你打算吃甜菜根，可千万别吃腌渍制成的。尽管精心料理一道好的甜菜根很费功夫，但是这是完全值得的！因为其中含有的硼元素能让你活力满满。

　　If you are going to eat beetroots, always look for the fresh vegetable and not the pickled beets you can find in jars and salads. Yes, it does take a lot of time to decently prepare and cook beetroot, but it is totally worth the time and effort because beets contain boron which will make you feel more energized!

　　Apart from that, beets are great for your brain and can help in controlling your blood pressure. Because beets contain a large amount of vitamins and minerals, you can simply add them to your smoothies and juices to make them a lot healthier, without adding any fat or much calories. 100g of beetroots provide only 43 calories and 0 fat!

　　2. Sweet Potatoes 红薯

　　红薯制作简单，营养丰富，而且很适合小孩子吃。它含有大量的植物纤维，对消化系统益处多多。无论早中晚餐，它永远是你最佳的选择。

　　Sweet potatoes are easy to cook and they make for a great meal for young children. They keep you full and they contain a high amount of fiber which is vital for your digestive system. In general, they are a good addition to any meal, be it breakfast, lunch, dinner or even as a mid day snack.

　　1.Raspberries 覆盆子（树莓）

　　莓子虽小，可全身都是宝！然而树莓能够从中脱颖而出的原因不仅是其含有的延年美容的抗氧化素，还含有大量的维生素和矿物质！树莓可以说是百搭的食物，在甜点上，在蛋糕上，永远是最显眼，最健康的点缀！

　　Berries in general are full of antioxidants, but raspberries stand out because of their high amounts of vitamins and minerals. They are a perfect addition to all sorts of smoothies, not to mention they taste great too when when eating by itself, with yogurt or in your smoothie.

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