These fruits and vegetables are in season now (which means off-the-charts deliciousness) and deliver maximum health benefits。

　　以下都是時令蔬菜和水果，它們代表著唾手可得的美味，以及最大化的健康。

Blueberries: The Indigo-Colored Antioxidant

藍(lán)莓：靛藍(lán)色的抗氧化劑

　　Why: These berries—one of the few foods that are naturally blue—have sky-high levels of antioxidants, which combat the damage done by inflammation. Anthocyanins, the natural plant compounds that give blueberries their deep color, may have antidiabetic effects as well。

　　原因：作為難得的純天然藍(lán)色食物，藍(lán)莓含有超多的抗氧化劑。它能抵抗炎癥帶來的危害。天然的植物復(fù)合物花青素把藍(lán)莓染成了深藍(lán)色，而這種物質(zhì)很可能具有抗糖尿病效果。

Red Bell Peppers: A Sweet, Crunchy Punch of Vitamin C

紅燈籠椒：甜蜜又爽脆的維C大王

　　Why: While all peppers are very low in calories (about 25 per cup)， 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, red gives you 240 percent。

　　原因：所有的辣椒類蔬菜都含有非常低的卡路里(每杯約25卡)，其中紅色椒(因其甜甜的溫和口感)最適合你。它們比綠燈籠椒含有11倍更多的β-胡蘿卜素。此外，綠燈籠椒能提供你每日所需維C的60%，而紅燈籠椒能給你240%。

　　How: Roast them in big batches for salads, grilled cheese sandwiches and snacking later (they'll keep for a few weeks in the fridge). Or try them in vegetarian sloppy joes or sautéed with ginger, garlic and chili for a vibrant side。

　　食用方法：把它們大塊烤熟并混在沙拉里、芝士三明治里或存放在冰箱里當(dāng)零食吃。或者，把它們做成素食版的炒牛肉醬；亦或用生姜、大蒜、辣椒炒熟來振奮一下食欲。

Tomatoes: The Summer Heart, Skin and Brain Protector

番茄：夏季里心臟、皮膚和大腦的保護(hù)神

　　Why: 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, memory loss and impotence, say Drs. Roizen and Oz。

　　原因：番茄紅素在紅透的番茄中含量非常高。這個抗氧化劑有一長串的益處，比如保護(hù)皮膚不受陽光中的紫外線危害、減緩動脈衰老過程、預(yù)防心臟病、中風(fēng)、失憶、陽痿等。Roizen醫(yī)生和Oz醫(yī)生介紹道。

　　How: It takes 165 raw tomatoes to equal the health perks of just 10 tablespoons of tomato sauce; this easy recipe works as well on pasta as it does as a hot or chilled soup. If you want to enjoy tomatoes raw, try combining them with watermelon in a gorgeous (and gluten-free) salad。

　　食用方法：Roizen醫(yī)生介紹道：10湯匙番茄醬中的營養(yǎng)成分大約等于165只生番茄；番茄醬不僅能用于意面，也能用于熱湯或辣味湯中。假如你想吃生番茄，可以試著把它和西瓜混合起來做成不含谷蛋白的沙拉。

Watermelon: A Pick-Me-Up with Added Benefits

西瓜：唾手可得又營養(yǎng)豐富

　　Why: 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 prehypertension, a precursor to cardiovascular disease。

　　原因：西瓜不僅能讓我們神清氣爽，還能補充番茄紅素。一項最近由佛羅里達(dá)州立大學(xué)的食品科學(xué)家進(jìn)行的研究表明，番茄紅素能有效抵御高血壓前期狀態(tài)。而高血壓前期是心血管疾病的前驅(qū)癥狀。

　　How: A smoothie made with watermelon, coconut water, lime juice and mint leaves is an ideal cooler on a hot day. Also try serving wedges of the fruit at cocktail hour with a light sprinkling of shaved Pecorino Romano and black pepper, or put it on skewers with shrimp and grill。

　　食用方法：用西瓜、椰汁、檸檬汁、薄荷葉制成的奶昔是夏季理想飲品。此外，在飯前的雞尾酒時間奉上用切塊水果、羅馬羊奶酪末、黑胡椒粉混合而成的小食，或把它串在扦子上和蝦仁一起串烤。

Beets: Colorful Guards Against Cancer and High Blood Pressure

甜菜：抵御癌癥和高血壓的彩色士兵

　　Why: They 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. And a study in the journal Hypertension showed that beet juice reduced participants' blood pressure。

　　原因：它含有多種防病的植物營養(yǎng)素，包括β花青苷素，它能使甜菜顏色鮮艷。甜菜也含有大量葉酸，它能預(yù)防胎兒畸形、結(jié)腸癌、骨質(zhì)疏松，且含有高纖維及β-胡蘿卜素。《高血壓雜志》中的一篇研究指出：甜菜汁能降低受試者的血壓。

　　How: If you think you don't like beets, try pairing them with contrasting ingredients. That can be a salty, creamy cheese (e.g., goat or blue)， toasted nuts (e.g., walnuts or almonds)—or both, as in this Roasted Beet Salad with Arugula, Pistachios and Goat Cheese. Another idea: this delicious dip for potato chips that also makes a nice accompaniment to steak。

　　食用方法：假如你不喜歡吃甜菜，那就試著將它們與相反味道的食材混合起來。比如咸味的奶油芝士(比如山羊芝士、藍(lán)紋芝士)、烤堅果(如核桃、杏仁)，或兩者同時混合。可以做成烤甜菜+芝麻菜+開心果+山羊芝士味的沙拉。另一個辦法：甜菜汁不僅蘸薯片好吃，做成烤肉蘸醬也很美味哦。

Figs: Jammed with Fiber, Calcium...and Jam-Like Flavor

無花果：充斥著纖維、鈣……以及果醬般的口感

　　Why: 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。

　　原因：在古地中海及中東傳統(tǒng)文化里，無花果具有千年的食用歷史。它是提供膳食纖維的極好來源(每只含有2g膳食纖維)。此外，它們也富含鈣和鉀。

　　How: Figs make a lovely addition to a cheese platter. You can also thread the fruits onto rosemary branches and grill them, or use them to make a sauce for salmon。

　　食用方法：無花果能給一盤芝士錦上添花。你也可以在其上撒點迷迭香末，進(jìn)行燒烤，或者將其制成三文魚的調(diào)味汁。