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

　　以下都是时令蔬菜和水果，它们代表着唾手可得的美味，以及最大化的健康。

蓝莓：靛蓝色的抗氧化剂

　　Blueberries: The Indigo-Colored Antioxidant

　　蓝莓：靛蓝色的抗氧化剂

　　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：作为难得的纯天然蓝色食物，蓝莓含有超多的抗氧化剂。它能抵抗炎症带来的危害。天然的植物复合物花青素把蓝莓染成了深蓝色，而这种物质很可能具有抗糖尿病效果。

红灯笼椒：甜蜜又爽脆的维C大王

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

　　红灯笼椒：甜蜜又爽脆的维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：所有的辣椒类蔬菜都含有非常低的卡路里(每杯约25卡)，其中红色椒(因其甜甜的温和口感)最适合你。它们比绿灯笼椒含有11倍更多的β-胡萝卜素。此外，绿灯笼椒能提供你每日所需维C的60%，而红灯笼椒能给你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：把它们大块烤熟并混在沙拉里、芝士三明治里或存放在冰箱里当零食吃。或者，把它们做成素食版的炒牛肉酱；亦或用生姜、大蒜、辣椒炒熟来振奋一下食欲。

番茄：夏季里心脏、皮肤和大脑的保护神

　　Tomatoes: The Summer Heart, Skin and Brain Protector

　　番茄：夏季里心脏、皮肤和大脑的保护神

　　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：番茄红素在红透的番茄中含量非常高。这个抗氧化剂有一长串的益处，比如保护皮肤不受阳光中的紫外线危害、减缓动脉衰老过程、预防心脏病、中风、失忆、阳痿等。Roizen医生和Oz医生介绍道。

　　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医生介绍道：10汤匙番茄酱中的营养成分大约等于165只生番茄；番茄酱不仅能用于意面，也能用于热汤或辣味汤中。假如你想吃生番茄，可以试着把它和西瓜混合起来做成不含谷蛋白的沙拉。

西瓜：唾手可得又营养丰富

　　Watermelon: A Pick-Me-Up with Added Benefits

　　西瓜：唾手可得又营养丰富

　　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：西瓜不仅能让我们神清气爽，还能补充番茄红素。一项最近由佛罗里达州立大学的食品科学家进行的研究表明，番茄红素能有效抵御高血压前期状态。而高血压前期是心血管疾病的前驱症状。

　　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、柠檬汁、薄荷叶制成的奶昔是夏季理想饮品。此外，在饭前的鸡尾酒时间奉上用切块水果、罗马羊奶酪末、黑胡椒粉混合而成的小食，或把它串在扦子上和虾仁一起串烤。

甜菜：抵御癌症和高血压的彩色士兵

　　Beets: Colorful Guards Against Cancer and High Blood Pressure

　　甜菜：抵御癌症和高血压的彩色士兵

　　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：它含有多种防病的植物营养素，包括β花青苷素，它能使甜菜颜色鲜艳。甜菜也含有大量叶酸，它能预防胎儿畸形、结肠癌、骨质疏松，且含有高纤维及β-胡萝卜素。《高血压杂志》中的一篇研究指出：甜菜汁能降低受试者的血压。

　　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：假如你不喜欢吃甜菜，那就试着将它们与相反味道的食材混合起来。比如咸味的奶油芝士(比如山羊芝士、蓝纹芝士)、烤坚果(如核桃、杏仁)，或两者同时混合。可以做成烤甜菜+芝麻菜+开心果+山羊芝士味的沙拉。另一个办法：甜菜汁不仅蘸薯片好吃，做成烤肉蘸酱也很美味哦。

无花果：充斥着纤维、钙……以及果酱般的口感

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

　　无花果：充斥着纤维、钙……以及果酱般的口感

　　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：在古地中海及中东传统文化里，无花果具有千年的食用历史。它是提供膳食纤维的极好来源(每只含有2g膳食纤维)。此外，它们也富含钙和钾。

　　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：无花果能给一盘芝士锦上添花。你也可以在其上撒点迷迭香末，进行烧烤，或者将其制成三文鱼的调味汁。