不可不知的十大便宜又健康的超級食物

Kale 羽衣甘藍
Kale is full of vitamins, minerals and health-enhancing antioxidants. Indeed, kale's filling fiber, bone-building calcium and heart-healthy omega-3 fatty acids have been shown to help support the body's natural detox system, getting rid of harmful compounds that are thought to cause cancer, heart disease and other serious ills. Plus, kale is easy to prepare. Add this healthful pick to soups and stews in the last 20 minutes of cooking, or saute it with a splash of olive oil for a delicious side dish.

少有蔬菜能與這種多葉綠色植物比肩。羽衣甘藍富含維他命、礦物質以及增進健康的抗氧化物。事實上的，甘藍能飽肚的纖維、築建骨骼的鈣以及有益心臟健康的Ω-3脂肪酸已被證明可幫助支持人體的天然排毒系統，擺脫那些可能導致癌症、心臟病及其他惡疾的有害化合物。此外，羽衣甘藍很好處理。在烹飪的最後20分鐘，把這些健康的東西加到湯或者燉菜裏去，或者潑點橄欖油煎一下作爲美味的配菜。

Sweet Potatoes 地瓜
Eating this brilliant vegetable is like giving your body a beauty treatment, thanks to its high concentration of beta carotene (the healthful antioxidant that gives this spud its orange hue). Beta carotene, which has been shown to help every cell in the body stay healthy, also happens to be a skin-targeted nutrient. Studies have shown it neutralizes wrinkle and sun spot-spurring damage from the sun and helps generate new, healthy glowing skin cells. Sweet potatoes are also packed with a slew of figure-friendly fiber and energizing B-vitamins -- all for just 43 cents a serving.

吃這種優秀的食物會讓你的美麗更上一層樓，由於它所含的大量的β胡蘿蔔素（讓地瓜帶上橘色的健康抗氧化劑）。β胡蘿蔔素已被發現可以幫助身體裏的每個細胞保持健康，而且很巧，它還是針對皮膚的營養物。研究表明，它可以緩解皺紋和曬斑、曬傷，並幫助長出新的、健康的皮膚細胞。地瓜也含有大量有益人體的纖維素和帶來活力的維他命B——所有這些這隻要43美分。

Dried Cranberries 越橘幹
Who needs expensive, over-hyped, tropical fruit when you can get serious healing power from a home-grown variety for a fraction of the price? Dried cranberries rank aMong the highest antioxidant contents of any fruit, which means they may help reduce cancer and heart disease risk. Dried cranberries rank among the highest antioxidant contents of any fruit, which means they may help reduce cancer and heart disease risk. Plus, they contain unique compounds that help prevent urinary tract and other pesky infections. What's more, far from making a dent in your wallet, dried cranberries cost mere pocket change -- just 50 cents a cup.

越橘幹在所有水果中有最高的抗氧化物含量，這意味着，它們可以幫助防治癌症、降低心臟病的風險。另外，它們含有的特別成分，可以幫助防治尿道或是其他地方的惱人感染。而且，它不會是你錢包的災難，越橘幹只要點零錢就夠——大約50美分一杯。

Low-Fat Milk 低脂牛奶
Moo juice is so common that we tend to overlook its power and value. Here's a friendly reminder: One eight-ounce glass of milk is chock-full of nine essential nutrients, many of which most of us fall short, including bone-building calcium, heart-healthy potassium, and vitamin D. All for about a quarter a glass! Be sure to buy non-fat or 1 percent low-fat products to reap its potent health power for the fewest calories

牛奶太普遍了，以至於我們都開始忽視它的能量和價值。給你個友好的忠告：八盎司的牛奶富含九種必要的營養成分，其中許多是我們十分缺乏的，包括構建骨骼的鈣質，造福心臟的鉀，還有維他命D。只要四分之一杯的牛奶就能解決這一切！確定你買的是脫脂或是1%的低脂產品，以最低的卡路里獲得它們的可觀的健康能量。

Pinto Beans 花豆
Don't be fooled by their small size, pinto beans pack a huge nutritional punch. They are loaded with figure-friendly protein, filling fiber, energizing B vitamins and heart-helping antioxidants. In fact, pinto beans take the budget super-food prize because they have one of the highest antioxidant counts of all beans and cost the least, a mere 13 cents a cup.

別被它們的小個頭糊弄了，花豆所含的營養可是相當客觀，包括有益身體的蛋白質、可以飽腹的纖維素、帶來能量的維他命B、有益心臟的抗氧化物。事實上，花豆贏得了預算超級食物大獎，因爲它們是豆類中抗氧化物含量最高的之一然而是最便宜的一種，只要13美分一杯。

Whole Eggs 全蛋

Eggs are one of the best nutritional bargains around. They are protein packed and a top dietary source of choline, an essential vitamin that has been shown to promote brain health. They are also loaded with lutein and zeaxanthin, potent antioxidants which have been shown to enhance eye health. Just stick to no more than seven whole eggs a week (to keep your cholesterol in check) and strive to eat them boiled or poached instead of fried.

雞蛋是最好的富含營養的便宜貨之一。它們富含蛋白質，同時是食物中最大的膽鹼來源，那是一種十分重要的維他命，可以增進大腦的健康。蛋中還有豐富的黃體素和玉米黃質，它們是有益眼睛的強大的抗氧化劑。堅持每週吃不多於7個全蛋（以保證你的膽固醇正常）並儘量吃白煮蛋或者燉蛋而不是炒蛋。

Black Tea 紅茶

Surprise: You don't have to spend big bucks on fancy teas to get a potent health punch. Regular black tea can easily fit the bill. Why? It's packed with flavanoids (protective compounds that neutralize health-damaging particles called free-radicals) therefore, helping the health of every cell in our bodies. Plus, studies show tea sippers have less skin wrinkling as they age. So drink up!

大驚喜：你完全不需要花一大堆的錢去買那些花俏的茶葉來獲取有力的健康能量。普通紅茶可以輕鬆解決這些問題。爲什麼呢？它含有類黃酮物質（可以中和有害健康的自由基的保護性物質），因此，它可以增進我們身體每一個細胞的健康。

Oatmeal 燕麥

There's an array of costly grains with super-food status in today's markets, but there's one inexpensive health hero you most likely already have in your cupboard -- oatmeal. Simple rolled oats are packed with essential minerals like immune-boosting zinc, magnesium and iron as well as chock-full of protective antioxidants called flavanoids that have been shown to reduce disease-causing inflammation in the their real star power comes from their fiber. Oats are one of the top sources of soluble-fiber, the kind that can help sweep cholesterol out of the body and help keep blood sugar from rising too quickly.

現在市場裏有很多打着超級食物形象的昂貴穀物，但是有一種實惠的健康英雄，你很可能已經把它放進了你的櫥子——燕麥。簡單碾制的燕麥含有許多必備的礦物質，比如提高免疫力的鋅、鎂和鐵，還有一堆有叫類黃酮的有保護作用的抗氧化物，它可以減少身體裏的致病物質。但是燕麥最出衆的地方在於它的纖維素。燕麥是可溶解纖維的最大來源之一，這種纖維素可以幫助清除我們身體裏的膽固醇、防止血糖過高。

Canned Salmon 鮭魚
Good news: You can have all the benefits of wild salmon at a fraction of the cost by buying canned salmon. Fresh or canned, experts say a four-ounce portion of salmon provides a day's worth of omega-3 fatty acids, the beneficial fat that has been shown to reduce inflammation in the body and thereby reduce the risk of heart disease and cancer. This food also provides the daily value for vitamin D, while supplying other important minerals. Both fresh wild and canned salmon are also low in contaminants, such as mercury and PCBs.

好消息！你可以花很少的錢從鮭魚罐頭裏獲得所有野生鮭魚的所有營養。專家說4盎司的鮭魚——不管是新鮮的還是罐頭的——能提供一天所需的Ω-3脂肪酸，這種有益的脂肪可以減少身體裏的有害物質以降低心臟病和癌症風險。這種食物也可以提供每天所需的維他命D和其他重要的礦物質。新鮮野生鮭魚和罐頭鮭魚污染物含量——比如汞和多氯聯苯——都很低。

Mango 芒果
Just one cup of this luscious fruit gives you 80 percent of the daily value for immune-boosting vitamin C, 25 percent of vitamin A (in its antioxidant form, beta-carotene), 7 percent potassium and 3 grams of filling fiber, not to mention all the healing power you get from its wealth of phenols, plant compounds that have potent antioxidant activity. You get this huge health bang all for just 110 calories and about 50 cents.

只要一杯這種甘美多汁的水果，你就能獲取80%一天所需的增強免疫力的維他命C，25%維他命A（作爲抗氧化物形式時，叫β胡蘿蔔素），7%的鉀以及3克纖維，更不要說所有你從它富含的酚類物質中獲得的修復能量，還有含有活躍抗氧化物的植物化合物。獲得這些，只需要附帶110卡的熱量和50美分。