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Blueberries： The Indigo-colored Antioxidant
蓝莓：靛蓝色的抗氧化剂
These berries—one of the few foods that are naturally blue—have sky-high levels of antioxidants， which can combat the damage done by inflammation. Anthocyanins， the natural plant compounds that give blueberries their deep color， may have antidiabetic effects as well.
蓝莓，作为难得的纯天然蓝色食物之一，含有超多的抗氧化剂，它能抵抗炎症带来的危害。天然的植物复合物，花青素，把蓝莓染成了深蓝色，而这种物质也具有抗糖尿病的效果。
Red Bell Peppers： A Sweet， Crunchy Punch of Vitamin C
红灯笼椒：甜蜜又爽脆的维C大王
While all peppers are very low in calories （about 25 per cup）， the reds—which taste sweeter and milder—are best for you. They contain 11 times more beta-carotene than green bell peppers， and while the green variety delivers 60 percent of the recommended daily value of vitamin C， the red gives you 240 percent.
所有的辣椒类蔬菜都含有非常低的卡路里（每杯约25卡），其中红椒——因其甜甜的温和口感——最适合你。它们含有比绿灯笼椒多11倍的β-胡萝卜素。此外，绿灯笼椒能提供你每日所需维C的60%，而红灯笼椒能给你240%。
Tomatoes： The Summer Heart， Skin and Brain Protector
番茄：夏季里心脏、皮肤和大脑的保护神
Lycopene is highest in very red tomatoes. The antioxidant has a long list of benefits， from protecting skin against the sun’s burning rays， to slowing arterial aging， to fighting heart disease， stroke and memory loss.
番茄红素在红透的番茄中含量是最高的。这个抗氧化剂有一长串的益处，从保护皮肤不受阳光中的紫外线危害，到减缓动脉衰老过程，再到预防心脏病、中风和失忆等。
Watermelon： A Pick-me-up with Added Benefits
西瓜：唾手可得又营养丰富
Aside from its ability to refresh us， watermelon also delivers lycopene. And a recent study led by food scientists at Florida State University suggests it can be an effective weapon against pre-hypertension， a precursor to cardiovascular disease.
西瓜不仅能让我们神清气爽，还能补充番茄红素。而最近一项由佛罗里达州立大学的食品科学家进行的研究表明，番茄红素能有效抵御高血压前期状态，而高血压前期是心血管疾病的前兆。
Beets： Colorful Guards Against Cancer and High Blood Pressure
甜菜：抵御癌症和高血压的彩色士兵
Beets contain several disease-fighting phytonutrients， including the pigment betacyanin， which gives them their distinctive hue. Beets are also a good source of folate， which guards against birth defects， colon cancer and osteoporosis， and are high in fiber and beta-carotene.
甜菜含有多种防病的植物营养素，包括β花青苷素，它能使甜菜色彩鲜艳。甜菜也是叶酸的一个好来源，它能预防胎儿畸形、结肠癌和骨质疏松，且含有高纤维及β-胡萝卜素。Figs： Jammed with Fiber， Calcium... and Jam-like Flavor
无花果：充斥着纤维、钙……以及果酱般的口感
Used for millennia in ancient Mediterranean and Middle Eastern cultures， figs are an excellent source of dietary fiber （almost 2 grams each）. They’re also a good source of calcium and potassium.
在古地中海及中东文化里，无花果具有千年的食用历史。它们是提供膳食纤维的极好来源（每只含有2克）。它们也是钙和钾的好来源。
蓝莓：靛蓝色的抗氧化剂
These berries—one of the few foods that are naturally blue—have sky-high levels of antioxidants， which can combat the damage done by inflammation. Anthocyanins， the natural plant compounds that give blueberries their deep color， may have antidiabetic effects as well.
蓝莓，作为难得的纯天然蓝色食物之一，含有超多的抗氧化剂，它能抵抗炎症带来的危害。天然的植物复合物，花青素，把蓝莓染成了深蓝色，而这种物质也具有抗糖尿病的效果。
Red Bell Peppers： A Sweet， Crunchy Punch of Vitamin C
红灯笼椒：甜蜜又爽脆的维C大王
While all peppers are very low in calories （about 25 per cup）， the reds—which taste sweeter and milder—are best for you. They contain 11 times more beta-carotene than green bell peppers， and while the green variety delivers 60 percent of the recommended daily value of vitamin C， the red gives you 240 percent.
所有的辣椒类蔬菜都含有非常低的卡路里（每杯约25卡），其中红椒——因其甜甜的温和口感——最适合你。它们含有比绿灯笼椒多11倍的β-胡萝卜素。此外，绿灯笼椒能提供你每日所需维C的60%，而红灯笼椒能给你240%。
Tomatoes： The Summer Heart， Skin and Brain Protector
番茄：夏季里心脏、皮肤和大脑的保护神
Lycopene is highest in very red tomatoes. The antioxidant has a long list of benefits， from protecting skin against the sun’s burning rays， to slowing arterial aging， to fighting heart disease， stroke and memory loss.
番茄红素在红透的番茄中含量是最高的。这个抗氧化剂有一长串的益处，从保护皮肤不受阳光中的紫外线危害，到减缓动脉衰老过程，再到预防心脏病、中风和失忆等。
Watermelon： A Pick-me-up with Added Benefits
西瓜：唾手可得又营养丰富
Aside from its ability to refresh us， watermelon also delivers lycopene. And a recent study led by food scientists at Florida State University suggests it can be an effective weapon against pre-hypertension， a precursor to cardiovascular disease.
西瓜不仅能让我们神清气爽，还能补充番茄红素。而最近一项由佛罗里达州立大学的食品科学家进行的研究表明，番茄红素能有效抵御高血压前期状态，而高血压前期是心血管疾病的前兆。
Beets： Colorful Guards Against Cancer and High Blood Pressure
甜菜：抵御癌症和高血压的彩色士兵
Beets contain several disease-fighting phytonutrients， including the pigment betacyanin， which gives them their distinctive hue. Beets are also a good source of folate， which guards against birth defects， colon cancer and osteoporosis， and are high in fiber and beta-carotene.
甜菜含有多种防病的植物营养素，包括β花青苷素，它能使甜菜色彩鲜艳。甜菜也是叶酸的一个好来源，它能预防胎儿畸形、结肠癌和骨质疏松，且含有高纤维及β-胡萝卜素。Figs： Jammed with Fiber， Calcium... and Jam-like Flavor
无花果：充斥着纤维、钙……以及果酱般的口感
Used for millennia in ancient Mediterranean and Middle Eastern cultures， figs are an excellent source of dietary fiber （almost 2 grams each）. They’re also a good source of calcium and potassium.
在古地中海及中东文化里，无花果具有千年的食用历史。它们是提供膳食纤维的极好来源（每只含有2克）。它们也是钙和钾的好来源。