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Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
Sardines: Dr. Bowden calls them “health food in a can.” They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
Turmeric: The “superstar of spices,” it may have anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
营养师兼作者约翰尼鲍登列出了几张食物清单，这些食物人们应该吃但并没有吃。但有些他的最爱，比如马齿苋、番石榴和枸杞并不是常常能在杂货店买到。鲍登博士著有《世界上最健康的150种食物》，我请他补充他的食物清单，这些食物都是容易找到的，但不会经常出现在我们的购物单里面。以下是他的建议：
1.甜菜：想想如菠菜一类的甜菜。鲍登博士说，甜菜富含叶酸和能抗癌的天然红色素。
吃法：生吃，做成沙拉。加热会降低抗氧化剂的功效。
2.卷心菜：富含萨夫若分，一种据说能够增加抗癌酵素的化学物。
吃法：亚式的沙拉或汉堡和三文治上面那脆脆的蔬菜。
3.莙荙菜：一种绿叶蔬菜，富含能够防止眼睛老化的胡萝卜素。
吃法：切碎，用橄榄油炒。
4.肉桂：能够帮助控制血糖和胆固醇。
吃法：洒在咖啡或燕麦上
5.石榴汁：能够降血压，富含抗氧化剂
吃法：就这样喝
6. 干梅：它们只是果脯，但富含抗氧化剂
吃法：用意大利火腿包裹着烘烤
7.南瓜籽：南瓜籽是南瓜中最有营养的部分，富含镁，丰富的矿物能够延缓早衰
吃法：当小吃一样烤，或洒在沙拉上
8. 沙丁鱼：鲍登博士称其为“罐头里的健康食物”。沙丁鱼富含欧米茄-3脂肪酸，不含贡，含钙量丰富。含铁、镁、磷、钾、锌、铜、锰以及丰富的维他命B。
吃法：选择有橄榄油或沙丁油的沙丁鱼，和沙拉一起吃，或放在土司上面，或与芥末、洋葱一起捣碎作为调料。
9. 姜黄：“香料之王”，它可能含有镇定剂和抗癌成分
吃法：与炒蛋或与任何的蔬菜一起吃
10. 冰蓝莓：虽然冰冻会降低水果和蔬菜里的一部分营养价值，但冰蓝莓一年四季都可以吃而且不会腐烂。在动物试验中，冰蓝莓与记忆力提高有关系。
吃法：与酸奶或巧克力豆奶混合吃，或与碎杏仁一起吃
11.罐头南瓜：一种低热量的蔬菜，富含纤维和免疫刺激的维他命A。热量少，但能填饱肚子
吃法：与一点黄油、肉桂、肉豆蔻混合着吃。
