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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.
1. 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.
2. 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.
3. Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
4. Cinnamon: May help control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
5. Pomegranate juice: Appears to lower blood pressure and loaded with antioxidants.
How to eat: Just drink it.
6. Dried plums: Okay, so they are really prunes, but they are packed with antioxidants.
How to eat: Wrapped in prosciutto and baked.
7. 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.
8. 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.
9. 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.
10. 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.
11. 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.
You can find more details and recipes on the Men’s Health Web site, which published the original version of the list last year.
In my own house, I only have two of these items — pumpkin seeds, which I often roast and put on salads, and frozen blueberries, which I mix with milk, yogurt and other fruits for morning smoothies. How about you? Have any of these foods found their way into your shopping cart?
Jonny Bowden，营养学家和作者，他创建了一些人应该吃但并不经常吃的健康食品的清单。而他的部分推荐，如马齿苋，番石榴和枸杞，并不总是能在商场里购买得到。我请求了Bowden博士，《地球上150种最健康的食品》的作者，向我们提供一些推荐的、容易发现却容易被我们所忽视的食品。以下是他的意见。
1、甜菜：Bowden说，可以把甜菜当做成红色菠菜，因为它们都具有丰富的叶酸以及天然红色颜料，可以对抗癌症。食法：把新鲜的原材料磨碎制成沙拉。加热会降低抗氧化能力。
2、洋白菜：内含萝卜硫养分，据化学说法可以提高抗癌酶。食法：亚洲式色拉或者切碎夹在汉堡和三明治中。
3、瑞士甜菜：是一种多叶绿色蔬菜，内含类胡萝卜素，可以防止眼镜老化。食法：切碎用橄榄油煎炒。
4、肉桂：可能有助于控制血糖和胆固醇。食法：洒在咖啡或燕麦片上。
5、石榴汁：可以降低血压，富含抗氧化剂。食法：喝吧。
6、梅干：好了，这真的就是干梅子，但它们富含了抗氧化剂。食法：裹在熏火腿里烘焙。
7、南瓜籽：是南瓜里最有营养的部分，富含镁；高水平的矿物质含量，可以降低早亡的风险。食法：作为点心烘烤，或撒在沙拉上。
8、沙丁鱼：Bowden博士称之为“罐头里的健康食品”。ω - 3的含量高，不含汞，富含钙，而且还含有铁，镁，磷，钾，锌，铜，锰，以及完整的B族维生素。食法：选择沙丁鱼包装橄榄油或沙丁鱼油。简单吃，或者配沙拉、吐司，也可以搅碎配芥末和洋葱。
9、姜黄：是“香料的超级巨星”，它可能具有抗炎和抗癌特性。食法：混合炒鸡蛋或放在任何素菜中。
10、冰冻蓝莓：尽管在果蔬中，冷冻会降低某些营养素，但冰冻蓝莓可以全年不腐坏。根据动物实验结果，蓝莓可以提高记忆力。食法：混合酸奶或巧克力豆奶或撒上杏仁压碎。
11、罐头南瓜：是低热量的蔬菜，高纤维和富含免疫刺激维生素A。你只需吸收很少的卡路里就能充满活力。食法：混合一点黄油，肉桂和肉豆蔻。
你可以在人类健康网站上找到更多的细节和菜谱，那里有近年出版的原始版本。
在我自己的家里，我只有其中两种食品——南瓜籽，我经常烤熟放在沙拉上；冰冻蓝莓，我用来混合奶、酸奶和其他水果作为营养早餐。那你呢？你把这些食物放进你的购物篮里了吗？
