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1、Black Pepper黑胡椒(Photo by Bob Fila)
One of the simplest seasonings in your spice rack reaps significant rewards. "Black pepper provides zero calories and adds a lot of punch to meals," notes Elisa Zied, M.S., R.D., author of "Nutrition at Your Fingertips." But that's not all. Considered so precious in ancient times it was used as currency, black pepper has been valued for its culinary properties, which include enhancing flavor as well as preserving freshness. And capsaicin, the substance that gives pepper its heat, has anti-cancer effects and works to reduce inflammation, a root of chronic disease.
小小一味调料，能在健康上给你带来多少回报！“黑胡椒的卡路里含量为零，并且能加强菜品口味的冲击力，”《让营养在指尖绽放》的作者伊莉莎•基德•M•S•R•D指出。但这还不是黑胡椒的全部优点。在古代黑胡椒曾一度被当做流通货币，它的珍贵性可想而知。黑胡椒因其在烹饪上的奇妙属性而受到重视，它可以在加强食物风味的同时保持其鲜嫩的口感。黑胡椒含有大量辣椒素，所以吃起来感觉呛口，辣椒素有抗癌的功效，并能减轻各种炎症，从根本预防各种慢性疾病。
2、Sunflower Seeds葵花籽(Flickr user: Vinni via CC-NDW)
The sunflower gets more attention than its edible progeny, sunflower seeds. Yet, these black-striped, tear drop-shaped shells housing grayish seeds are amazing in their own right. Naturally rich in heart-healthy polyunsaturated oils, sunflower seeds are very high in the powerful antioxidant, vitamin E -- a 1/4-cup serving provides over 90 percent of the Daily Value (based on 2,000 calories/day.) These nutty seeds also provide protein, B vitamins and important minerals, such as manganese, magnesium and selenium. And that's not all -- sunflower seeds are one of the best sources of phytosterols, a compound known to lower blood cholesterol levels.
向日葵很炫目，而葵花籽则不怎么引人注意。然而这种灰黑相间，外壳呈泪滴形状的纤小果实正因为自身功效而备受瞩目。葵花籽富含大量对心脏有益的不饱和脂肪，同时抗氧化物质的功效和含量一样高，维生素E的含量也极高——1/4杯的葵花籽能提供人体每日维生素E摄入量的90%（假如这个人每天要消耗2000卡路里的话）。这些小小的坚果还能提供蛋白质、维生素B和重要的矿物质，比如锰元素、镁元素和硒元素。还没完——葵花籽还是提取植物固醇的最佳原料，植物固醇能够有效降低血液中的胆固醇含量。
3、Peas豌豆(sxc.hu.com)
When you were a kid, you probably heard your mom tell you to "eat your peas."She was right, as these jade pearls are packed with nutrition. Whatever pea you prefer -- garden peas (fresh from the pod,) snow peas (flatter pods,) snap peas (plump pods,) or dried peas (from field peas that are less sweet) -- know that they are plump with vitamins A,C, K and B, minerals, and fiber and protein. Studies have linked diets rich in green and yellow vegetables, including green peas, with heart disease prevention. Peas also supply a significant quantity of the eye-healthy compounds beta-carotene, lutein and zeaxanthin.
你小时候大概听过你妈叫你“快点把豌豆吃掉”。她说的没错，这些豆子富含营养。不管你喜欢吃哪种豆子——青豆（从豆荚里现剥出来的豆子）、荷兰豆（豆荚看起来更扁平一点）、甜荷兰豆（豆荚丰满），或者干豆子（从田里采摘的豆子，比较不甜）——它们都富含维生素A，维生素C，维生素K和维生素B，矿物质、纤维素和蛋白质含量也很可观。研究表明，每餐要是食用大量绿色或者黄色蔬菜，包括青豆，能有效预防心脏病。豌豆还富含对眼睛健康有益的β-胡萝卜素、叶黄素和玉米黄素。
4、Onion洋葱(sxc.hu.com)
You might relegate onions to the list of old-fashioned kitchen standbys, as you can slice and dice them into everything from home fries and soups to omelets and casseroles.But onions can lend your dishes a powerful nutritional punch in addition to their trademark flavor. These pungent bulbs are rich in fiber, minerals, and vitamins C and B6. Scientists are interested in onions' abundant polyphenol and sulfur-containing compounds, such as quercetin and allyl sulfides, that may lower the risk of some cancers and help maintain heart health and immune function.
你大概会把洋葱归为老式餐点佐料，因为什么菜都可以加点洋葱切片，你可以炸洋葱圈，炖洋葱汤，煎洋葱烩蛋，还能把它扔到砂锅里去煮一煮。但洋葱不仅能在菜品里加入它自身独特的味道，还能提高营养价值。这些气味呛鼻刺眼的东西富含纤维素、矿物质、维生素C和维生素B6。科学家感兴趣于洋葱所富含的多酚以及含硫化合物，比如槲皮素和硫化丙烯，它们或许能降低某些癌症的患病风险，维护心脏健康和免疫功能。
5、Sesame Seeds白芝麻(Photo by Bob Fila)
One of the oldest condiments known to man, sesame seeds can add a nutty, nutritious crunch to any dish.High in important minerals like copper, manganese, calcium, iron, magnesium and zinc, as well as fiber, vitamin B1 and protein, sesame seeds should be a staple on your pantry shelf. They also contain the cholesterol-lowering plant compounds lignans and phytosterols. Don't limit sesame seeds to ethnic cuisine; sprinkle them over salads, meats, side dishes, pasta, and breads for nutrition and flavor.
作为人类历史上已知的最古老的调味品之一，小小一粒芝麻，在调味的同时也为人们提供了丰富的营养。芝麻富含大量重要矿物质，如铜，锰，钙，铁，镁和锌，不仅如此，它还拥有大量纤维素、维生素B1和蛋白质。芝麻理应成为你调味架上的主角。它们还拥有能降低胆固醇的植物化合物，木酚素和植物固醇。芝麻能调味的并不仅限于民族食品：下次试着把它们洒在沙拉、肉排、配菜、面食和面包上，不仅能为食物添加独特风味，还能增加菜肴的营养价值。
6、Garlic大蒜(sxc.hu.com)
The "stinking rose" -- the name derives from Greek and Roman antiquity -- offers far more than its characteristic flavor and aroma; garlic may help protect you against heart disease. Studies have linked this member of the onion family with lowering cholesterol levels, as well as providing anti-clotting activity and reductions in blood pressure. "Garlic contains lots of phytochemicals, such as allicin, saponin and coumaric acid," adds Zied. Such compounds are behind garlic's anti-inflammatory and anti-oxidative effects that contribute to heart health. Consider the supply of manganese, vitamins C and B6, and selenium in garlic, and you can see why it should always have a home in your kitchen.
“散发着恶臭的玫瑰”——大蒜的名字源自希腊和罗马的古谚——但抛开它的独特香气和风味来看，大蒜能帮助你免受心脏疾病的困扰。研究表明，百合科葱属的植物能有效降低胆固醇含量，并具有抗凝血降血压的功效。“大蒜包含大量植物化学物质，比如大蒜素，皂甙，香豆酸等等等等，”基德补充道。这些化学物质使得大蒜具有消炎抗氧化的能力，并有益于心脏健康。再加上大蒜所富含的锰、维生素C、维生素B6和硒，不难明白为什么你家的厨房里总有蒜头。
7、Celery芹菜(Photo by Bill Hogan)
The retro vegetable of stuffed celery stick fame is about to make a comeback. And why not?The nutritional contributions of celery -- vitamins K and C, folate, potassium and fiber -- are nothing to underestimate. Celery also contains bioactive compounds like phthalides, which help lower cholesterol, and coumarins that protect against cancer. Best of all, celery is an "easy vegetable" that can be added quickly to a number of dishes, including soups, casseroles, meatloaf, and side dishes.
这种传统的蔬菜曾因杆成名，现在它或将再度风靡世界。芹菜的营养价值是不可低估的——它富含维生素K和维生素C，同时叶酸，钾和纤维素的含量也不少。芹菜也含有像苯酞这样能降低胆固醇含量的生物活性化合物，以及具有抗癌功效的香豆素类化合物。最棒的是，芹菜“平易近人”的味道使它能为不少菜肴做佐料，可以佐汤做肉饼做配菜等。
8、Bell peppers青椒(sxc.hu.com)
Don't forget the colorful impact that bell peppers -- red, yellow or green -- can make on your health.Virtually swimming in the powerful antioxidant vitamins C (291 percent DV per cup) and A (105 percent DV per cup), adding slices of peppers to your favorite dish is an excellent strategy for battling cell-damaging free radicals. Red peppers also contain carotenoids such as beta-carotene, lycopene and beta-cryptoxanthin, which are linked with reduced risk of certain cancers.
别忘了各种椒类——红椒、黄椒或者青椒——它们能为你的健康做多大的贡献。椒类富含大量高效的抗氧化剂，比如维生素C（每杯青椒汁可提供人体每日所需维生素C摄入量的291%）和维生素A（每杯青椒汁可提供人体每日所需维生素A摄入量的105%）。在喜欢的菜肴里添加青椒切片是一种对抗自由基的有效手段，能够使细胞免于受其破坏。红椒还富含类胡萝卜素，比如β-胡萝卜素，番茄红素和β-隐胡萝卜素，它们能减少罹患癌症的几率。
9、Beans各种豆子(Craig Kohlruss/MCT)
The sustenance of diverse cultures throughout the centuries, "Beans are superstars, because not only do they contain complex carbohydrates, they're great sources of protein," says Elisa Zied, M.S., R.D., author of "Nutrition At Your Fingertips."Beans also contain important minerals, vitamins and fiber. Eating beans has been linked with lowering blood cholesterol levels, body weight, and rates of heart disease, high blood pressure, some types of cancer and diabetes.
豆子的营养价值早在各个国家不同文化中广为人知了。“豆子是食物中的超级明星，不仅是因为它们富含碳水化合物，还因为它们极高的蛋白质含量，”《让营养在指尖绽放》的作者伊莉莎•基德•M•S•R•D指出。豆子还含有重要矿物质、维生素和纤维素。吃豆子可以有效降低血液中的固醇含量，对减肥、降低心脏疾病患病率、降低血压以及避免患癌等都有好处。
10、Canned Tomatoes番茄酱(Photo by Bob Fila)
Did you know that a can of tomatoes is loaded with vitamin C, fiber, potassium and iron? What makes these ruby gems even more special is their rich load of lycopene, a powerful antioxidant that becomes more bioavailable to your body when it is cooked. Lycopene has a host of benefits, including inactivating free radicals, protecting against cancer and slowing the development of atherosclerosis which leads to heart disease. Stir canned tomatoes into pasta dishes, soups, stews, curries, casseroles, Mexican dishes and side dishes for delicious, nutritious comfort.
你知道一听番茄罐头中有多少维生素C、纤维素、钾元素和铁元素吗？番茄之所以如此特别，是因为他们所富含的番茄红素，番茄红素是一种高效的抗氧化剂，煮过之后能更有效的被人体吸收。番茄红素功效独特，能够消灭体内的自由基，预防癌症，并能减缓动脉粥样硬化的速度，防治心脏病。生活中可以将番茄酱加入配菜中，或者煮汤、炖肉、做咖喱、煲砂锅、做墨西哥风味的菜肴等等等等，不仅风味独特，而且具有高营养价值。
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