做個健康的吃貨：世界上最有營養的10種食物

In the best-selling book The World’s Healthiest Foods, biologist, nutritionist, and TGMF founder George Mateljan says the healthiest foods in the world are the most nutrient-dense sources of natural, essential nutrients. These foods are also the best-tasting, most readily available, common, and inexpensive foods in the world. If you are looking to change your diet for tasty, natural, nutrient-rich foods, these top 10 foods represent the world’s healthiest foods.
在暢銷書《世界上最健康的食物》中， 生物學家、營養學家、TGMF的創始人George Mateljan寫到:世界上最健康的食物是天然的、是人體必需營養素的最有營養的來源。這些食物也是世界上味道最好的、最容易獲得的、普通的、便宜的食物。如果你想改變你的飲食，想吃美味、天然、營養豐富的食物， 那麼可以試試這些排名前10的世界上最健康的食物。

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1. Vegetables
蔬菜

You can’t argue about the health benefits of a diet rich in vegetables. Vegetables keep your appetite in check so you don’t consume too much or too little food. They lower blood pressure and risk of digestive and eye problems. Vegetables also reduce your risk of stroke, heart disease, and some cancers.
富含蔬菜的飲食對健康的益處已眾所周知。蔬菜可以控制你的胃口，這樣你既不會吃得太多，又不會吃得太少。它們能降低血壓、減輕消化系統的風險和眼睛問題。蔬菜也能降低中風、心臟病和一些癌症的風險。

Among the most nutritious vegetables you can eat are:
下面的這些蔬菜最有營養：

Asparagus 蘆筍

Avocados 鱷梨

Broccoli 西蘭花

Brussels sprouts 球芽甘藍

Cabbage 捲心菜

Carrots 胡蘿蔔

Cauliflower 花椰菜

Celery 芹菜

Collard greens 羽衣甘藍

Cucumbers 黃瓜

Garlic 大蒜

Onions 洋葱

Potatoes 土豆

Romaine lettuce 長葉萵苣

Sea vegetables 深海蔬菜

Spinach 菠菜

Squash, summer 夏南瓜

Squash, winter 冬南瓜

Sweet potatoes 甘薯

Swiss chard 唐萵苣

Tomatoes 西紅柿

Turnip greens 蘿蔔葉

Yams 山藥
2. Fruits
水果

Fruits are nature’s best gift of medicine complete with minerals, vitamins, anti-oxidants, and a host of other beneficial, plant-derived micronutrients (phyto-nutrients). These foods are naturally low in fat and calories, and none have cholesterol. Their high disease-prevention value includes protection from chronic diseases like cancer, diabetes, and obesity.
水果是大自然給我們的最好良藥。它們富含礦物質、維生素、抗氧化劑，還含有其他有益的、植物性的微量元素。這些食物天生就低脂肪、低能量，並且不含膽固醇。它們有很高的預防疾病的價值， 能預防癌症、糖尿病和肥胖等慢性疾病。

Some of the most nutritious fruits you can add to your diet are:
你的飲食中可以加入下面這些最有營養的水果：

Apples 蘋果

Apricots 杏

Bananas 香蕉

Blueberries 藍莓

Cantaloupe 甜瓜

Cranberries 蔓越橘

Figs 無花果

Grapefruit 葡萄柚

Grapes 葡萄

Kiwifruit 獼猴桃

Lemon/Limes 檸檬

Oranges 柑橘

Papaya 木瓜

Pears 梨

Pineapple 菠蘿

Plums 李子

Prunes 梅乾

Raisins 葡糖幹

Raspberries 樹莓

Strawberries 草莓

Watermelon 西瓜
3. Whole grains
五穀雜糧

Whole grains are low in fat and high in fiber. They help keep the colon and heart healthy and also calm inflamed tissues that can cause health problems like swollen feet.
五穀雜糧脂肪低且富含纖維。它們能保持結腸和心臟健康，並能夠使發炎的組織恢復正常。這些發炎的組織可能會導致腳腫類似的健康問題。

Some of the world’s most nutritious whole grains include:
世界上最有營養的穀物包括：

Barley 大麥

Brown rice 糙米

Buckwheat 蕎麥

Corn 玉米

Millet 小米

Oats 燕麥

Quinoa 藜麥

Rye 黑麥

Spelt 斯佩爾特小麥

Whole wheat 全麥
4. Legumes (dried beans and peas)
豆類（幹豆類和豌豆）

Legumes are one of the best sources of soluble fiber. They are rich in healthy amounts of iron, magnesium and folic acid. Iron from legumes is especially helpful for people who don’t eat meat. Moreover, dried beans and peas are low in fat and high in quality protein, which is a powerful, health-boosting combination.
豆類是可溶性纖維的最佳來源。它們的鐵、鎂和葉酸的含量對身體十分有益。豆類所含的鐵對那些不吃肉的人尤其有益。此外，幹豆和豌豆的脂肪低且富含優質蛋白質，這種組合非常棒，能促進身體健康。

Some of the world’s most nutrient-dense legumes are:
世界上最有營養的豆類有：

Black beans 黑豆

Dried peas 幹豌豆

Garbanzo beans (chickpeas) 鷹嘴豆

Kidney beans 芸豆

Lentils 扁豆

Lima beans 利馬豆

Miso 味噌

Navy beans 青豆

Pinto beans 斑豆

Soybeans 黃豆

Tofu and Tempeh 豆腐和豆豉
5. Seafood
海鮮

Seafood provide vital nutrients (most notably the omega-3 fatty acids, EPA and DHA} that help prevent and mitigate common chronic diseases, such as diabetes, arthritis and heart disease. The UN Food and Agriculture Organization (FAO) says, “Fish is a food of excellent nutritional value, providing high quality protein and a wide variety of vitamins and minerals, including vitamins A and D, phosphorus, magnesium, selenium and iodine in marine fish.”
海鮮能為身體提供最重要的營養物質（最顯著的是ω-3脂肪酸，EPA和DHA）, 能夠預防和減輕常見的慢性病，如糖尿病、關節炎和心臟病。聯合國糧食和農業組織（FAO）説，“魚是一種非常好的富含營養價值的食物，能夠提供優質蛋白質、多種維生素和礦物質，包括維生素A和維生素D、磷、鎂、硒。此外，海魚中也含有碘。”

Because of the high nutritional value of seafood, experts recommend you eat two seafood meals each week. Some of the most nutritious and tasty seafood you can eat are:
由於海鮮有很高的影響價值，專家們推薦每週吃兩次海鮮。最有營養且最美味的海鮮有：

Cod 鱈魚

Halibut 大比目魚

Salmon 大馬哈魚

Sardines 沙丁魚

Scallops 扇貝

Shrimp 蝦

Tuna 金槍魚
6. Low-fat dairy products
低脂肪乳製品

Dairy products and milk constitute 10 to 12 percent of our total dietary fat.
乳製品和牛奶構成了我們膳食脂肪的10%到12%。

While whole milk is a good source of vitamin B12, vitamin D, calcium, riboflavin, and phosphorus, it is high in saturated fat and can cause problems with high calories and weight gain. Low-fat milk (1% milk) and eggs have very little fat. The low-fat products help build muscles, prevent obesity, and lower risks of diseases like type 2 diabetes and hypertension.
雖然全脂牛奶是維生素B12、維生素D、鈣、核黃素和磷的很好來源，但它也富含高飽和脂肪， 能夠引起高熱量和體重增加等問題。低脂牛奶（1%牛奶）和雞蛋所含脂肪非常少。低脂產品有助於鍛鍊肌肉、防止肥胖、降低2型糖尿病和高血壓等疾病的風險。

Among the world’s best low-fat dairy products and eggs are:
世界上最好的低脂乳製品和蛋類包括：

Cheese, grass-fed 食草類動物產奶做成的奶酪

Cow’s milk, grass-fed 食草奶牛所產的牛奶

Eggs, pasture-raised 牧場散養雞下的雞蛋

Milk, goat 羊奶

Yogurt, grass-fed 食草類動物產奶做成的酸奶
10. Healthy drinks
健康的飲料

Besides quenching thirst, drinks can also make part of a healthy diet. Incorporate drinks that offer the most nutritional and health benefits in your diet.
飲料除了可以解渴，也是健康飲食的一部分。可以在飲食中加入最營養、最健康的飲料。

Three of the most nutritious drinks you can use are:
你可以喝的最健康的三種飲料：

Green tea – rich in polyphenols and catechins that fight various cancers and help your heart function properly.
綠茶——含有豐富的茶多酚和兒茶素，能對抗各種癌症，並有助於你的心臟功能保持正常。

Soy sauce – a great antioxidant that is rich in many essential minerals and vitamins.
豆汁——很好的抗氧化劑，富含多種人體必需的礦物質和維生素。

Water – keeps you hydrated and brings a host of health benefits, including preventing kidney damage.
水——能夠讓你保持水分，並可以帶來一些健康益處，比如防止腎臟損害。

Of course, there are many other health-promoting foods like olive oil (extra virgin) that did not make it on this list. If you know other nutrient-dense foods that make a wonderful, healthy diet, don’t hesitate to mention them in the comments. Let us know about them so we can all enjoy the great and natural tastes of those foods too.
當然，還有很多可以促進健康的食物，如橄欖油（特級初榨）就沒有在這份清單中出現。如果你還知道其他富含營養的食物，儘管寫在評論中。讓我們瞭解它們，這樣我們都可以享受到這些食物的天然味道。

Nuts and seeds are a delicious and reliable source of enriching proteins, vitamins, fiber and complex carbohydrates. These foods also provide generous amounts of ‘trace’ or ‘minor’ minerals like selenium, magnesium, copper, and zinc, which are under-consumed in today’s over-processed diets.
堅果和瓜子是補充蛋白質、維生素、纖維、複合碳水化合物美味且可靠的來源。它們也提供大量的如如硒、鎂、銅、鋅這樣的微量元素，當今過度加工的飲食中缺乏這些微量元素。

Some of the most nutritious nuts and seeds in the world are:
世界上最有營養的堅果和瓜子有：

Almonds 杏仁

Cashews 腰果

Flax seeds 亞麻籽

Peanuts 花生

Pumpkin seeds 南瓜籽

Sesame seeds 芝麻

Sunflower seeds 葵花籽

Walnuts 核桃
8. Natural sweeteners
天然的甜味劑

Whether made from sugar cane or plants like maple, incorporating natural sweeteners in your diet is one of the healthiest ways to lose weight. Generally, the less you process the sugar source the more nutrients you get in your sweetener.
無論是從甘蔗還是從像楓樹這樣的植物中提取出來的甜味劑， 把它們加到飲食中是最健康的一種減肥方法。一般來説，對它們的加工越少，你從中得到的營養也就越多。

The world’s best sources of natural sweeteners are:
世界上最佳的天然甜味劑有：

Blackstrap molasses 赤糖糊

Honey 蜂蜜

Maple syrup 楓樹糖漿
9. Lean meats and poultry
瘦肉和禽肉

Lean meat provides essential proteins that have a lower fat and calorie content compared to non-lean meats. Poultry provide important vitamins like vitamins B3 and vitamins B6, as well as trace minerals like selenium and choline. Choline helps with proper nerve function. If you are following a low fat and low calorie diet, lean meats and poultry are a good option for you.
瘦肉比肥肉的脂肪低、熱量低， 能提供必要的蛋白質。禽肉可以提供像維生素B3和維生素B6這樣重要的維生素， 以及像硒和膽鹼這樣的微量礦物質。 膽鹼有助於正常的神經功能。如果你的飲食是低脂肪、低熱量的，那麼瘦肉和禽肉對你來説是不錯的選擇。

Among the most nutrient-dense lean meats and poultry are:
最有營養的瘦肉和禽肉有：

Beef, grass-fed 食草性牛的牛肉

Chicken, pasture-raised 牧場散養雞的雞肉

Lamb 羊肉

Turkey, pasture-raised 牧場散養火雞的雞肉

Venison 鹿肉