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Blueberries are low in fat and sodium.
蓝莓的脂肪和纳含量都极低
They are good sources of fiber as well as a wide
它是纤维素和多种维生素以及
variety of vitamins and minerals. Blueberries
矿物质的重要来源
have been marketed recently as "brain berries".
蓝莓被称作 "健脑水果"
Studies done in animals have shown improved brain
动物实验表明，与正常老鼠相比
function in rats given a daily dose of blueberries
每天服用蓝莓的老鼠的
compared to normal rats. Much more work needs to be
大脑功能有了显著的提高，但我们仍需
done before we can conclude the same effects would
做大量研究，才能确定蓝莓对人体也会
occur in humans. The health properties in blueberries
产生相同的效果，蓝莓之所以有助于健康
are derived from the antioxidant activity of the
是由于它含有花青素和类黄酮
anthocyanins, flavonoids, and proanthocyanidins,
它们在蓝莓中的含量极高
which are in high concentration in the fruit.
可以起到抗氧化作用
These compounds give their blue and red colors.
正是由于有了这些物质，蓝莓才能
Antioxidants are believed to help protect the body
呈现蓝色，和红色，抗氧化剂可以帮助
against the damaging effects of free radicals and
身体抵御自由基和随着年龄增长而
chronic diseases associated with the aging process
产生的慢性疾病对人体造成的损伤
such as cardiovascular disease and cancer.
比如心脑血管疾病和癌症
Researchers have also found that proanthocynidins
研究表明，花青素有助于提高
may promote urinary tract health and reduce the risk
尿路功能，并且通过防止细菌
of infection by preventing bacteria from adhering to
在尿路中滋生，从而降低
the cells that line the walls of the urinary tract.
尿路感染的风险
It should be noted that eating blueberries will not
但是我们应该注意，食用蓝莓
cure a urinary tract infection, but persons with
并不能治疗尿路感染，但是患有
chronic infections may benefit from regular
慢性尿路炎症的人
consumption of blueberries and
长期食用蓝莓和越橘等水果
related fruits such as cranberries.
可以有效减轻病症
Pomegranate is one of the heaviest advertised
石榴是目前最广为推崇的超级食物之一
super foods right now. Many people did not know
五年前，很多人甚至还不知道
what a pomegranate looked like five years ago.
石榴到底是什么样的
Most pomegranates on the market are in the form of
市场上的石榴大部分以果汁形式出现
fruit juices. Pomegranate juice contain high levels of
与其他果汁相比，石榴汁中的
antioxidants compared to other fruit juices.
抗氧化剂含量更高，抗氧化剂可以
Antioxidants fight the free radicals in the body
抑制人体内的自由基，而自由基
that can be related to increased risk of cancer,
可以增加罹患癌症，心脏病及其他
heart disease, and other conditions. Some studies
疾病的风险，有研究表明
have found that consuming concentrated
每天饮用一定量的浓缩石榴汁
pomegranate juice daily may lower the risk of some
能够有效降低罹患某些癌症的
types of cancer, although this work is not yet
可能性，但这项研究目前还不全面
conclusive. Pomegranate has also been shown to
石榴还可以防止动脉
have antiatherogenic properties, which may help
粥样硬化的形成，从而进一步保护
protect the heart and arteries from damage. Also,
心脏和动脉功能
a heart benefit of concentrated pomegranate juice
浓缩石榴汁同样可以通过防止低浓度的
may include preventing the oxidation of low
脂蛋白发生氧化来保护我们心脏
density lipoproteins, which are the LDL's and
因为低浓度脂蛋白能够
can lead to plaque formation in the arteries.
在人体中造成血管堵塞
Tomatoes contain a powerful antioxidant, lycopene.
番茄含有一种很强的抗氧化剂，番茄红素
Several studies have found that diets high in lycopene
几项研究表明，摄入一定量的番茄红素
may reduce the risk of cancer and heart disease.
能够降低罹患癌症和心脏病的风险
The most compelling evidence so far is the role of
目前最有力的证据是，番茄能够
tomatoes in prostate cancer prevention. Recall that
预防前列腺癌
I mentioned the issue of bioavailability earlier.
我之前提到过生物药效率
Tomatoes provide a great example of this important
番茄是显示这个指标的一个
factor. Lycopene is best absorbed from processed
例证，经过加工的番茄制品中的
tomato products because of the way that lycopene
番茄红素的吸收效果最好
is bound to the tomato's cell structure.
因为番茄红素与番茄的细胞结构紧密相连
So tomato-based sauces, soups, and condiments
因此以番茄为原料的酱料，汤汁
provide the best source of lycopene in the diet.
和调料是补充番茄红素的最佳来源
