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.
經(jīng)過多年對各種食物分類，計算食物中維他命、礦物質、營養(yǎng)成分和對健康的益處，科學家和營養(yǎng)學家現(xiàn)在知道哪些是對我們的飲食來說最健康的食物了。

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.
我們羅列了一份你絕對不容忽視的食物清單。從平時吃的蔬菜到令人垂涎欲滴的水果，在這份列表中你一定會找到你愛的東西。

1. Spinach
1、菠菜

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. Spinach gives you energy, is low in calories but can make you feel sufficiently full, so it is a great weight loss food too. It is packed with vitamin A and vitamin K .
菠菜是最健康的食物之一，營養(yǎng)含量豐富，易得也容易吃到。幾乎每一個當?shù)氐某卸加匈u而且還不貴。菠菜不僅可以給人提供能量、卡路里低，還能讓人有飽腹感，所以也是一種極佳的減肥食品。同時，菠菜富含維他命A和維他命K。

2. Goji Berries (Wolfberries)
2、枸杞（枸杞子）

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.
很多人都不知道枸杞對健康的好處，因為主要是中國菜里才會放枸杞。在中國菜里，他們叫枸杞子。

The best goji berries come in dried form, so try to avoid Goji berry juices which may have more sugar content than real nutritional content. 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.
干枸杞的效用最好，枸杞汁糖分多而實際營養(yǎng)含量較少，所以盡量不要喝枸杞汁。枸杞有抗疲勞的功效，含大量的維他命A和C，一杯子量的枸杞約含有12克蛋白質。

3. Salmon
3、鮭魚

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).
鮭魚的好處眾所周知，而且無論是生吃（生魚片）、煙熏還是烹炒（炭燒、水煮等），都是不錯的餐點。

Salmon contains a lot of omega-3 and as with all fishes, provides a lot of high quality protein with very little unhealthy fats.
鮭魚富含歐米伽-3，而且，和所有的魚類一樣可以為人們提供大量的優(yōu)質蛋白質，不健康脂肪含量少。

Other vitamins and minerals provided by salmon includes vitamin B12, vitamin D, B6, potassium, phosphorus, selenium and niacin (which is good for the skin and hair).
鮭魚內(nèi)含的其他維他命和礦物質包括維他命B12、維他命D、B6、鉀、磷、硒和煙酸（對皮膚和頭發(fā)那是極好的）。

4. Avocado
4、鱷梨（牛油果）

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. And avocado are cholesterol free and sodium free.
如果你對鱷梨不是很感冒，你應該試一下，更重要的是讓鱷梨成為你日常飲食的一部分。鱷梨因其含有大量的健康不飽和脂肪而得名。這是一種高脂肪含量的水果，有趣的是其他大部分的水果脂肪含量低甚至為零。而且鱷梨不含膽固醇和鈉。

5. Broccoli
5、西蘭花

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!
西蘭花是一種健康的食物，一般都是搭配主食作配菜。為了發(fā)揮西蘭花最大的作用，烹飪以蒸煮為宜以留住其營養(yǎng)和原有的口感。西蘭花里的纖維有助于消化，鈣含量也比較高。一份西蘭花維他命C的含量理論上足以維持你一天的需求。

6. Almonds
6、杏仁

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.
選擇杏仁作為零食，堪稱完美。杏仁蛋白質含量高，據(jù)說還能預防心臟病、降低壞膽固醇水平。杏仁同樣也含有鐵和維他命B2等人體所需的營養(yǎng)物質。

7. Beetroots
7、甜菜

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!
如果你打算吃甜菜的話，一定要吃新鮮的，不要只是吃罐裝和沙拉里的那些腌菜。是的，好好準備一頓甜菜確實需要花很長的時間，但一切準備都是值得的，因為甜菜里含有的硼會讓你精力充沛。

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.
除此之外，甜菜有益于大腦健康，還能夠控制血壓。因為甜菜里含有大量的維他命和礦物質。

8. Sweet Potatoes
8、蕃薯

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.
番薯烹調起來很容易，對小孩來說是極佳的飯食。番薯很經(jīng)飽，富含纖維對消化系統(tǒng)極為重要。通常，吃什么飯都可以吃些番薯，不論是早餐、午餐、晚餐甚至是作為一天的零食。

They also contain high amounts of vitamin A, in many cases enough to meet over 90% of a person's daily needs!
番薯也含有大量的維他命A，多數(shù)情況下能夠滿足人體每天90%以上的所需。

9. Raspberries
9、樹莓

Berries in general are full of antioxidants, but raspberries stand out because of their high amounts of vitamins and minerals.
莓類總的來說都含有很多的抗氧化物，但樹莓因其高含量的維他命和礦物質而變得尤為突出。

If you are on a weight loss program, have as many raspberries as you like because they are low in fat and high in fibre and vitamin C. Berries are also said to help if you are suffering from arthritis, so give this super fruit a try!
如果你正在減肥，隨意吃多少樹莓都可以，因為樹莓脂肪含量很低而纖維和維他命C含量高。莓類據(jù)說還能預防關節(jié)炎，所以試試這種超級水果吧！

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