健康饮食:15种增强免疫力的食物(上篇)

Elderberry
莲灰

An old folk remedy, extract from these dark berries appears to block flu viruses in test tube studies. And a few small studies done in people show it may help you recover more quickly from flu. But scientists caution that further study is needed. The fruit itself is rich in antioxidants and may also have the ability to fight inflammation.

民间有种偏方，灰莲的提取物可以预防流感。最近的研究显示灰莲能让人从感冒中恢复得更快。但科研人员认为其功效还需进一步研究。这种水果本身富含抗氧化剂，这或许能抵抗炎症。

Button Mushrooms
白蘑菇

Don't dismiss the lowly mushroom as nutrient poor: It has the mineral selenium and antioxidants. Low levels of selenium have been linked to increased risk of developing more severe flu. And the B vitamins riboflavin and niacin, found in these mushrooms, play a role in a healthy immune system. Animal studies have also shown mushrooms to have antiviral, antibacterial, and anti-tumor effects.

不要小看这种蘑菇的营养价值，白蘑菇富含硒和抗氧化剂。缺硒与重感冒有关。此外，白蘑菇也含有维生素B2和烟酸，这两种物质对免疫系统的健全中很重要。动物实验显示蘑菇在抗病毒、抗菌、抗肿瘤方面都有作用。

Acai Berry
巴西莓

Hawked as a "super food" along with produce like blueberries, the little acai berry's dark color signals that it is high in antioxidants called anthocyanins. While the acai is not scientifically linked to specific disease- or illness-fighting ability, antioxidants may help your body fight aging and disease. Acai berries can be found most often in juice or smoothie form, or dried and mixed with granola.

与蓝莓同样被称为“超级食物”，巴西莓的黑色意味着其富含花青素而具有抗氧化作用。但巴西莓并没有显示出对某种特别的疾病具有抵抗作用，作为抗氧化剂对于机体对抗衰老疾病有帮助。经常会看到巴西莓与果汁混合或者以冰砂的形式出现，或者做成巴西莓干与格兰诺拉燕麦卷（一种早餐营养食品）一起食用

Oysters
牡蛎

Aphrodisiac? Immune boosters? Maybe both, thanks to the mineral zinc that's found in oysters. Low zinc levels have been associated with male infertility. And zinc appears to have some antiviral effect, although researchers can't explain why. However, they do know it is important to several immune system tasks including healing wounds.

牡蛎能够增强性能力?还是增强免疫力？由于富含锌，两者功效或许都有。缺锌与男性不育有关，并且锌具有抗病毒作用，尽管科研人员不能解释其中的机理。但是，锌在免疫系统中的作用，例如伤口愈合中有重要作用。

Watermelon
西瓜

Hydrating and refreshing, ripe watermelon also has plenty of a powerful antioxidant, glutathione. Known to help strengthen the immune system so it can fight infection, glutathione is found in the red pulpy flesh near the rind.

富含水分和清爽怡人，西瓜也具有大量的抗氧化剂，例如谷胱甘肽，能够增强免疫力，抗感染。在靠近瓜皮的部位更为丰富。

Cabbage
卷心菜

This is another source of immune-strengthening glutathione. And cabbage is easy and inexpensive to find during the winter months when it's in season. Try adding cabbages of any variety (white, red, Chinese) to soups and stews to sneak in extra antioxidants and boost your meal's nutritional value.

卷心菜同样也富含谷胱甘肽，因而也能增强免疫力。寒冷的冬季，卷心菜很便宜，拿来炖汤，等待抗氧化物质慢慢的炖出来，这就可以增加你食物中的营养价值。

Almonds
杏仁

A handful of almonds may shore up your immune system from the effects of stress. A recommended 1/4 cup serving carries nearly 50% of the daily recommended amount of vitamin E, which helps boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.