我们能吃的最健康的食物是什么？_风闻

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Manuel Poling, lived in The United Kingdom

住在英国

Eating healthy has oodles of positive benefits - for the body and the mind alike. When we eat well we feel good, when we feel good we’re happier, when we’re happier we’re more productive… and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon - making it easier for people to treat their bodies right. This list of 10 of the healthiest foods in the world is just a beginning guide - a way to understand the essential vitamins and minerals the human body needs to stay functioning at its best. And as an added boost - these healthy foods are all downright delicious!

1. SPINACH

This nutrient-dense green superfood is readily available - fresh, frozen or even canned. One of the healthiest foods on the planet, spinach is packed with energy while low in calories, and provides Vitamin A, Vitamin K, and essential folate.

EASY EATING TIP: Sauté with onion and add to an omelet for an easy, healthy meal.

健康饮食对身体和内心都有积极的好处。当我们吃得好的时候感觉就很好，当我们感觉好的时候我们会更快乐，当我们更快乐的时候，做事情更有效率，而且美好的循环还在继续。世界各地越来越多的的商店和餐馆开始流行健康饮食的潮流，这使得人们更容易正确地对待自己的身体。这10种世界上最健康的食物仅仅是一个入门指南，一种了解人体保持最佳功能所需的维生素和矿物质的方法。另外，这些健康的食物都非常美味！

1、菠菜

这种营养丰富的绿色超级食品很容易获得——新鲜的，冷冻的，甚至罐装的。菠菜是地球上最健康的食物之一，它富含能量而热量低，并提供维生素A、维生素K和必需的叶酸。

简单饮食小贴士：用洋葱炒一下，加到煎蛋卷中，就是简单、健康的一餐。

2. BLACK BEANS

Filled with super healthy antioxidants, black beans digest slowly - keeping you feeling full for longer. These little beauties are full of calcium, protein and fiber, and they also taste great!

EASY EATING TIP: Think Mexican food! Burritos, nachos, tacos… whatever tickles your fancy.

3. WALNUTS

With more antioxidants than any other nut, walnuts are also brimming with Vitamin E, and rich in plant serums, omega 3 oils, and healthy fats.

EASY EATING TIP: Keep a supply in your bag for an easy, healthy snack on-the-go.

2、黑豆

富含超级健康的抗氧化剂，黑豆能缓慢消化，让你长时间保持饱腹感。这些小家伙充满了钙，蛋白质和纤维，而且味道也很棒！

简单饮食小贴士：想想墨西哥菜吧！墨西哥玉米饼，玉米片，玉米卷……任何能让你兴奋的任何东西。

3、胡桃

核桃含有比其他坚果更多的抗氧化剂，它富含维生素E，富含植物血清、欧米茄3和健康脂肪。

简单饮食小贴士：在你的包里放一份方便，健康的零食。

4. BEETS

Good for the brain and skilled at lowering blood pressure, the humble beet is often overlooked as one of the healthiest foods on earth. The brightly-colored root vegetable is filled with folate, magnesium and Vitamin C.

EASY EATING TIP: Grate them into salads for a sweet, crunchy boost.

5. AVOCADO

Eating just one or two avocados a week gives you all the benefit of healthy monounsaturated fats, Vitamin B6 and loads of folate. Check with your local grocer to find out when this spreadable fruit is in season in your area.

EASY EATING TIP: On toast with salt and pepper, or a slice of cheese if you’re that way inclined.

4、甜菜

不起眼的甜菜对大脑有益，并且擅长降低血压，它经常被人们视为地球上最健康的食物之一。这种颜色鲜艳的块根蔬菜富含叶酸、镁和维生素C。

简单饮食小贴士：把它们磨成沙拉，可以使它吃起来又甜又脆。

5、牛油果

一周只吃一到两个牛油果，你就可以得到健康的单不饱和脂肪、维生素B6和大量的叶酸。向当地的食品杂货商咨询一下，看看这种分布广阔的水果什么时候在你的地区上市。

简单饮食小贴士：在烤面包上加盐和胡椒粉，如果你喜欢的话，可以加一片奶酪。

6. DARK CHOCOLATE

According to recent research, chocolate contains more antioxidants, gram-for-gram, than most fruit juices - great news for chocoholics! On top of protecting the body from diseases and helping to prevent heart conditions, dark chocolate is a natural mood-booster.

EASY EATING TIP: Eat this healthy food in moderation - just one or two squares per day is enough to reap the benefits.

7. RASPBERRIES

Like most berries, raspberries are filled with antioxidants, to help keep the body healthy and free of disease. Fresh or frozen, they also provide Vitamin C, calcium and iron.

EASY EATING TIP: Sprinkle them on yogurt or porridge in the morning to start your day in a sweet and delicious way.

6、黑巧克力

根据最近的研究，巧克力含有比大多数果汁更多的抗氧化剂，这对巧克力爱好者来说是个好消息！除了保护身体免受疾病侵害和预防心脏病外，黑巧克力还是一种天然的情绪促进剂。

简单饮食小贴士：适量食用这种健康食品，每天只吃一两块就足够了。

 7、覆盆子

像大多数浆果一样，覆盆子富含抗氧化剂，有助于保持身体健康和免受疾病侵害。无论是新鲜的还是冷冻的，它们还提供维生素C，钙和铁。

简单饮食小贴士：早上把它们撒在酸奶或粥上，以甜美可口的方式开始新的一天。

8. GARLIC

This pungent bulb has been used to ward off disease for centuries, as it inhibits the growth of bacteria, lowers cholesterol and blood pressure and has some serious anti-inflammatory power.

EASY EATING TIP: Crush it and cook it. Garlic tastes great in everything from dressings and sauces to curries and soups.

9. LEMONS

Often touted as the world’s healthiest food, lemons have strong anti-inflammatory qualities and can help to inhibit the growth of cancer cells. They also have just as much Vitamin C as oranges.

EASY EATING TIP: Add a slice of lemon to your tea or water bottle to get healthy and hydrated at the same time.

10. LENTILS

Last but not least, this mighty legume is high in fiber and protein and adds great taste and texture to any meal. Vegans and vegetarians are often a fan of using lentils as a meat substitute in traditional recipes.

8、大蒜

几个世纪以来，这种刺激性的球茎一直被用来抵御疾病，因为它能抑制细菌的生长，降低胆固醇和血压，并具有一定的消炎作用。

简单饮食小贴士：把它压碎然后煮熟。，从调味料、酱汁到咖喱和汤，大蒜的味道都很好。

9、柠檬

柠檬经常被吹誉为世界上最健康的食物，它有很强的抗炎特性，可以帮助抑制癌细胞的生长。它们的维生素C含量也和橙子一样多。

简单饮食小贴士：在你的茶杯或水瓶里加一片柠檬，这样既能保持健康又能补充水分。

10、扁豆

虽然把它放到最后但并非是最不重要，这种强大的豆类富含纤维和蛋白质，能为任何一顿饭增添美味和质感。严格素食主义者和素食主义者经常喜欢用扁豆作为传统食谱中的肉类替代品。