吃货过夏天：9种最健康的夏日食物

夏天天气热我们可能都不想吃东西，但夏天也是需要注意身体健康和营养摄入的关键时期。下面这9种最健康的夏日食物，有一些是时令食物，有一些也许有很多你以前忽略了的营养价值。

Watermelon

西瓜

This beloved thirst quencher is packed with vitamins A, C, potassium, and the cancer-fighting antioxidant lycopene, according to WebMD. It’s also one of the richest natural sources of the amino acid L-citrulline, which helps regulate arterial function and may lower blood pressure, as discovered by researchers in a 2010 Florida State University study.

WebMD网站上说，这可是富含维生素A，C, 钾以及抗癌抗氧化剂的番茄红素的解渴利器。佛罗里达大学2010年的研究发现，西瓜同时还富含最丰富的氨基胱氨酸，能有效防止动脉硬化还能降低血压。

Shrimp

虾

Yes, shrimp contain cholesterol. But many researchers think that the cholesterol you consume from food plays a negligible effect on cholesterol in your bloodstream. Shrimp is also high in protein, low in fat and a good source of heart-protective omega-3s and vitamin B12, according to Outside magazine.

没错，虾富含胆固醇。但很多研究人员认为从食物中摄取的胆固醇对血管里胆固醇的影响微乎其微。根据Outside杂志，虾还富含蛋白质、低脂肪，还富含保护心脏的omega-3s以及维他命B12。

Iceberg lettuce

卷心莴苣

Darker greens may have more nutrients, says Prevention magazine, but that doesn’t mean iceberg has none. If an iceberg wedge is your favorite salad, note that one cup of shredded leaves delivers about 20 percent of your daily needs for vitamin K, and 15 percent for vitamin A. Even if you use iceberg as a salad base for other healthy veggies, you've got a great vehicle for overall nutrition.

Prevention杂志说深绿色植物富含的营养成分也许更多， 但这也不意味着卷心莴苣就没有营养。如果卷心菜叶是你最喜欢的沙拉，那就记住一杯菜叶能给你提供每日所需20%的维他命K和15%的维他命A。即使菜叶只是用来作为其他健康蔬菜的色拉搭配，你也可以从中获得充分的营养。

Popcorn

爆米花

Real, popped-at-home corn is a terrifically healthy snack. It may even have more antioxidants than certain fruits and vegetables, researchers at the University of Scranton in Pennsylvania found last year. Air-popped and without butter, it’s low in fat and high in fiber, says nutrition expert Joy Bauer, RD—“five grams of fiber in a four-cup portion is pretty darn impressive for a snack food.”

在家做的爆米花真的是非常健康的小吃。宾夕法尼亚州斯克兰顿大学的研究者发现自制爆米花所富含的抗氧化剂也许比水果和蔬菜中含的还要多。营养专家Joy Bauer说，不加黄油的蒸汽爆米花含较低脂肪较高纤维。“4杯分量的爆米花就含有5克纤维，是绝好的零食。”

Potatoes

土豆

This starch gets a bad rap, in part because it’s so easy to fatten up with oil, cheese, or creamy sauces. But baked at home, the humble potato is actually nutritious. According to Cooking Light, one 160-calorie medium potato is one of the best sources of heart-healthy potassium and fiber. Just go easy on the toppings.

这种淀粉物可真没啥好名声，主要是它很容易被和油、芝士或是奶油调料联系在一起。但如果在家炸一炸，土豆可真的富含营养。根据Cooking light网站，一个160卡路里中等大小的土豆是富含钾和纤维最多的食物。赶紧开吃吧。

Celery

芹菜

Celery boasts a surprising array of good-for-you nutrients, including anti-inflammatory compounds that soothe your digestive tract, disease-fighting antioxidants, and vitamins such as folate, vitamin K, and vitamin C. Crunch on that next time you swirl it around your Bloody Mary or use as a vessel for French onion dip.

芹菜富含对你有益的营养真的超乎你的想象，包括能有效缓和消化问题的消炎合成物，抗病防氧化剂以及如叶酸、维他命K、维他命C这样的维生素。下次不妨在血玛丽酒里或者是在法式洋葱圈里加点芹菜吧。

Sunflower seeds

葵花籽

Nuts are a healthy snack favorite among nutritionists and other health experts. But don’t forget the sunflower seeds. According to the Chicago Tribune, they’re a terrific source of vitamin E—a quarter cup provides more than 90 percent of your daily need. They also offer a healthy dose of such key minerals as manganese, magnesium, and selenium.

坚果是营养学家和其他健康专家普遍公认最健康的零食。芝加哥论坛报称坚果富含维他命E——四分之一杯里就能提供你每日所需量的90%。除此之外，它还富含主要的矿物质，如锰、镁和硒。

Sauerkraut

德国酸菜

Go ahead, pile it on that hot dog. Fermented foods like sauerkraut are a unique source of probiotics, which help maintain a healthy balance of bacteria in your gut. “These healthy microbes help with digestion and nutrient absorption,” writes Darya Pino Rose, PhD, in her new book Foodist. “Without them our gut health deteriorates substantially, setting the stage for many chronic diseases.” Many new studies are fingering gut bacteria as a key player in many health conditions, from obesity to allergies.

吃吧，用热狗夹着吃。像酸菜这样的发酵食物含特有的细菌，能保持内脏细菌的均衡。Darya Pino Rose博士在她的新书《Foodist》里写到：“这些健康的微生物有助于消化以及营养吸收”。没有它们，我们内脏情况就会不断趋于亚健康，最终会导致一些慢性疾病。”很多新的研究表明，细菌对很多的健康状态之下起到了非常关键的作用，无论是肥胖还是过敏。

Mushrooms

蘑菇

Cooking Light notes that mushrooms are the only vegetable source of vitamin D; and “many compounds have been identified in mushrooms that show potential for boosting immunity and possibly protecting against cancer,” says Pino Rose in Foodist.

Cooking Light网站上提到，蘑菇是维他命D的唯一蔬菜来源。 Pino Rose博士在《Foodist》中也提到：“蘑菇中的各种化合物证实有增强免疫力和保护身体免患癌症的可能。