1.蘑菇

1. Mushrooms

蘑菇含有大量的抗氧化剂麦角硫因，抗氧化剂有助于分解“自由基”，这些“自由基”会损害我们的细胞，导致疾病和衰老，因此蘑菇有着抗衰老的作用。

Mushrooms contain a lot of antioxidant ergotriene, which helps to decompose "free radicals". These "free radicals" will damage our cells, leading to disease and aging. Therefore, mushrooms have an anti-aging effect.

2.西红柿

2. Tomatoes

西红柿中富含番茄红素，据相关研究表明，番茄红素与一系列慢性疾病的风险较低有关，包括心脏病和癌症。

Tomatoes are rich in lycopene. According to relevant studies, lycopene is associated with a low risk of a range of chronic diseases, including heart disease and cancer.

3.羽衣甘蓝

3. Kale

羽衣甘蓝在轻度蒸熟时是最健康的，因为这时羽衣甘蓝会使阻止身体使用甲状腺所需的碘的酶失活，这有助于调节您的新陈代谢。

Kale is the healthiest when it is slightly steamed, because kale will inactivate the enzyme that prevents the body from using iodine required by the thyroid gland, which helps regulate your metabolism.

4.芦笋

4. Asparagus

在蔬菜中，重要的营养素有时会被困在这些细胞壁内。例如芦笋的细胞中富含维生素A,B9,C和E，在烹饪过程中，芦笋的细胞壁会分解，使其富含的营养更容易被吸收。

In vegetables, important nutrients are sometimes trapped in these cell walls. For example, asparagus cells are rich in vitamins A, B9, C and E. during cooking, asparagus cell walls will decompose, making its rich nutrients easier to be absorbed.

5.菠菜

5. Spinach

菠菜富含营养成分，包括铁、镁、钙和锌。因为菠菜富含草酸，可以阻止铁和钙的吸收，所以，当菠菜被煮熟时，草酸会分解，此时铁和钙等营养会被我们更好地吸收。

Spinach is rich in nutrients, including iron, magnesium, calcium and zinc. Because spinach is rich in oxalic acid, which can prevent the absorption of iron and calcium, when spinach is cooked, oxalic acid will decompose, and at this time, nutrients such as iron and calcium will be better absorbed by us.

6.胡萝卜

6. Carrots

胡萝卜中含有丰富的β-胡萝卜素。β-胡萝卜素是一种称为类胡萝卜素的物质，身体将其转化为维生素A。这种脂溶性维生素支持骨骼生长、视力和抵抗系统。

Carrots are rich in β- Carotene. β- Carotene is a substance called carotenoid, which the body converts into vitamin A. This fat soluble vitamin supports bone growth, vision and the resistance system.

7.辣椒

7. Pepper

辣椒是增强免疫系统的抗氧化剂的重要来源，尤其是类胡萝卜素、β-胡萝卜素、β-隐黄质和叶黄素。热量分解细胞壁，使类胡萝卜素更容易被你的身体吸收。

Pepper is an important source of antioxidants that enhance the immune system, especially carotenoids β- Carotene β- Cryptoxanthin and lutein. Heat breaks down cell walls, making carotenoids more easily absorbed by your body.

8.芸苔属植物

8. Brassica plants

芸苔属植物，包括西兰花，花椰菜和球芽甘蓝，富含硫磺苷（含硫植物化学物质），身体可以将其转化为一系列抗癌化合物。

Brassica plants, including broccoli, cauliflower and Brussels sprouts, are rich in sulfur glycosides (sulfur-containing phytochemicals), which the body can convert into a series of anticancer compounds.