4. BEETROOT
4. 甜菜根
'Beetroot contains yet another set of anti-inflammatory compounds called betalains,' says Cassandra.
卡桑德拉称,"甜菜根中含有另一种可以消炎的复合物,甜菜素."
'They have been found to protect the heart too.'
"人们发现甜菜素也可以保护心脏."
5. RED CABBAGE
5. 紫甘蓝
'Red cabbage is high in anthocyanin pigments, similar to those found in berries,' says Shona.
肖娜说,"紫甘蓝中的花青素苷色素含量极高,这种色素和浆果类食物中的色素类似."
'It is also among the top vegetables for its vitamin C content. Eat some of your red cabbage raw to better preserve the content of these nutrients.'
"紫甘蓝也是维生素C含量最高的蔬菜之一.生吃紫甘蓝可以更好地保存其中的营养成分."
6. LEAFY GREENS
6. 绿叶蔬菜
'Green vegetables such as Swiss chard, kale and spinach are high in carotenoids and in flavonoids, which have anti-inflammatory properties,' explains Cassandra.
卡桑德拉称,"瑞士甜菜、无头甘蓝以及菠菜等绿叶蔬菜富含类胡萝卜素以及黄酮类化合物,具有消炎的作用."
'They are also rich in minerals including magnesium, which supports our muscles and bones, and may help us to manage pain.'
"绿叶蔬菜还含有丰富的矿物质,比如肌肉和骨骼所需的镁元素,可帮助我们应对疼痛."
7. ORANGE VEGETABLES
7. 橙色蔬菜
'Orange vegetables, including carrots, squash and sweet potatoes are extremely high in carotenoids, another family of substances that have anti-inflammatory properties,' says Shona.
肖娜表示,"胡萝卜、南瓜、红薯等橙色蔬菜中的胡萝卜素含量极高,这是另一种具有消炎作用的物质."
'Some of these carotenoids - such as beta-carotene - can also convert to vitamin A in the body, which is vital for regulating and balancing our immune system,' says Shona.
"一些类胡萝卜素,如β-胡萝卜素,可以在人体内转化为维生素A,这是调节和平衡人体免疫系统的重要元素."
8. OILY FISH
8.多脂鱼
'Oily fish - such as salmon, mackerel, sardines, anchovies and herring - contain omega-3 fats EPA and DHA,' explains Cassandra.
卡桑德拉称,"鲑鱼、鲭鱼、沙丁鱼、凤尾鱼和鲱鱼等多脂鱼富含omega-3不饱和脂肪酸EPA和DHA."
'These omega-3s aren't just good for our heart, they also have known anti-inflammatory activity.
"这些omega-3不饱和脂肪酸不仅对人类的心脏有益,还具有消炎的功效."
'What's more, oily fish are one of our best food sources of vitamin D. Vitamin D is necessary for a balanced immune system, which helps to prevent chronic inflammation.'
"更重要的是,多脂鱼是一种最好的维生素D食物来源.维生素D有助于预防慢性炎症,是平衡免疫系统的必需物质."
英文来源：每日邮报
