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Go ahead, fill up on these nutrient packed foods-they can help you fight disease, feel more energetic and even lose weight.
去吧，多吃点这些富含营养的食物吧--它们有助于抗击疾病、让你更加活力满满、甚至还有助于减肥。
Eggs
鸡蛋
Each egg has 6 grams of protein but just 72 calories. No wonder researchers at Pennington Biomedical Research Center in Baton Rouge, Louisiana, found that eating eggs for breakfast (as part of a low-cal diet) helps you slim down.
每枚鸡蛋含有6克蛋白质，但只含72卡。难怪路易斯安那州巴吞鲁日彭宁顿生物医药研究中心的研究人员发现：早餐吃鸡蛋（低卡饮食的一部分）有助于减肥。
Tomato Sauce
番茄酱
It's loaded with lycopene, which makes your skin look younger and keeps your heart healthy. In fact, a Harvard study found that women with the most lycopene in their blood reduced their risk of a heart attack by 34%.
番茄酱富含番茄红素，能使你的肌肤更年轻，有利于心脏健康。事实上，哈佛的一项研究发现：血液中番茄红素最多的女性，她们患心脏病的风险降低了34%。
Dried Plums (Prunes)
干梅（西梅）
They're packed with polyphenols, plant chemicals that have been shown to boost bone density by stimulating your bone-building cells.
干梅富含植物化学物质--多酚，研究已证明通过刺激造骨细胞，多酚能提高骨密度。
Walnuts
核桃
Just 7 walnuts provide more than twice your daily dose of alpha-linolenic acid, an omega-3 fat that's been shown to improve memory and coordination.
7个整核桃就能提供人体每日所需α-亚麻酸的两倍，这是一种欧米茄3脂肪，可提高记忆力和协调能力。
Acai Juice
巴西莓果汁
A glass or two of this anthocyanin-rich berry juice can dramatically boost the amount of antioxidants in your blood, says Texas A&M University researchers.
一两杯富含花青素的浆果果汁能大大增加血液中的抗氧化剂含量，德州农工大学的研究员说道。
Apples
苹果
They contain quercetin, an antioxidant that may reduce your risk of lung cancer.
苹果含有槲皮素，是一种能降低人们患肺癌几率的抗氧化剂。
Bok choy
白菜
This calcium-rich veggie can protect your bones and may even ward off PMS symptoms.
这一钙元素丰富的蔬菜可以保护骨骼健康，甚至还可消除经前综合症。
Olives
橄榄
They deliver the same heart-healthy monounsaturated fat you get in olive oil, but for just 7 calories per jumbo olive!
橄榄提供和橄榄油等量的有利于心脏健康的单一不饱和脂肪，但每颗橄榄只含7卡。
Black beans
黑豆
They're loaded with protein, fiber, and flavonoids-antioxidants that help your arteries stay relaxed.
黑豆富含蛋白质、纤维素和类黄酮--有利于动脉放松的抗氧化剂。
Sunflower seeds
葵花籽
A quarter-cup delivers half your day's vitamin E, which keeps your heart healthy and fights infection.
四分之一杯的葵花籽就能提供人体每日所需维生素E的一半，维生素E有利于心脏健康、还能抵抗感染。
Sardines
沙丁鱼
Just 3 oz provide more than 100% of your daily vitamin D. Sardines are also a top source of omega-3 fats. Try adding mashed canned sardines to marinara sauce and serving over whole-wheat pasta.
3盎司沙丁鱼就能完全提供人体每日所需的维生素D。沙丁鱼也是欧米茄3脂肪的主要来源。试着将捣碎的罐装沙丁鱼放到纯番茄酱中，然后用作全麦意面的酱料。
Asparagus
芦笋
A half-cup supplies 50% of your daily bone-building vitamin K and a third of your day's folate, it's a natural diuretic so it banishes bloating, too.
半杯芦笋可提供人体每日所需造骨维生素K的一半，并提供人体每日所需叶酸的三分之一，这是种天然利尿剂，因此也能消除腹胀。
Bananas
香蕉
They're loaded with several kinds of good-for-you fiber, including resistant starch (which helps you slim down).
香蕉富含多种有利于人体健康的纤维素，包括抗性淀粉（有助于人们减肥哦）。
Fat-free milk
脱脂牛奶
With a third of the calcium and half the vitamin D you need in a day, plus 8 grams of protein, it's the ultimate energy drink.
脱脂牛奶可提供人体每日所需钙元素的三分之一，以及一半的维生素D，且含有8克蛋白质，绝对是终极能量饮品啊！
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