生活百科：健康飲食系列之九——如何將普通食物做成“超級食品”

STEP 1 Eat tomatoes with broccoli 西紅柿和西蘭花一起吃

Eat cooked tomatoes with broccoli. One study indicated that eating those two foods at the same time may enhance their cancer-fighting abilities.

STEP 2 Throw oranges into your salad 沙拉里放柑橘

Throw oranges into your salad, or cook bell peppers with your greens. Both are good sources of vitamin C, which helps your body absorb the iron in leafy veggies like spinach, Swiss chard, and kale.

STEP 3 Put olive oil on vegetables 蔬菜中放橄欖油

Eat your vegetables with a little fat; it helps release their antioxidants. Stick to unsaturated fat – like the kind found in olive oil, nuts, and avocados.

Skip the fat-free salad dressings; they don't enhance your greens' nutrients, and most are loaded with sugar and artificial additives.

STEP 4 Cook onions with garlic 做洋蔥放蒜

Cook onions with garlic; it makes the onions' antioxidants more powerful.

STEP 5 Spice up your barbecues 烤肉放咖喱

Marinate meat headed for the barbecue with lots of herbs and spices; they can reduce the carcinogenic compounds grilling can cause.

Oregano has the most antioxidants, followed by marjoram, dill, thyme, and rosemary.

STEP 6 Follow this formula 遵循此規(guī)律

Make nutritious eating automatic by including vegetables or fruits in three different colors – plus one healthy fat – at each meal.

Five of the healthiest foods are almonds, blueberries, broccoli, spinach, and sweet potatoes.