Brazil Nuts

巴西坚果

These potent¹ seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts², but there's good reason to seek them out at your local health food store or online: "One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA³ synthesis and helps protect our body from oxidative damage and infection," says Alexandra Miller⁴, a corporate⁵ dietitian⁶ at Medifast. "Inadequate⁷ concentrations of selenium may be associated with age-related declines in brain function," she adds. Selenium concentrations in your body naturally decline with age, so load up.

这些强有力的种子来自委内瑞拉、哥伦比亚等南美国家。也许巴西坚果不如花生或核桃那般常见，但有充分的理由从当地的保健食品店或从网上购买这些坚果："一盎司的巴西坚果（6至8个左右）含有777%日常所需的硒元素，该元素是一种抗氧化剂，在DNA合成中起着关键作用，同时还能保护身体免受氧化损伤和感染，" Medifast的企业营养师亚历山大·米乐说道。"硒浓度不足可能会导致与年龄相关的脑功能下降，"她补充说。身体内的硒浓度会自然的随着年龄的增长而下降，所以补充起来吧。

Sesame Seeds

芝麻籽

"These are high in calcium⁸ and rich in other minerals like iron, magnesium⁹, phosphorous, fiber¹⁰, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so a mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life." Try using tahini (which is made from sesame seeds) as a base in vinaigrettes or sprinkling a handful or two into pasta salads for a nice element.

"芝麻籽的钙元素含量高，同时富含铁、镁、磷，以及纤维等元素，"克力帕普瑜伽与健康中心的首席营养师安妮·凯说道。"骨骼不仅仅由钙组成，所以一顿矿物质丰富的饮食以及充分而适当的运动是生命拥有健康骨骼的秘方。"试着在香醋里放点芝麻酱（由芝麻籽制成）作底料吧，或在通心粉沙拉中撒一两把芝麻籽，这可是非常好的元素呢。

Mushrooms

蘑菇

"Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people don't have enough of," say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. "Without vitamin D, you can't properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched¹¹ spine¹², and nothing ages you more than that."

"蘑菇是少数天然含有维生素D的食物之一，大多数人的维生素D摄入量都不够，"营养双胞胎（The Nutrition Twins）的Lyssie Lakatos和Tammy Lakatos Shames说道。"没有维生素D，人们就不能适当的吸收钙元素，从而导致骨质疏松、骨骼断裂和脊椎棘突，没有什么比这些让你老得更快了。"

Dark Chocolate

黑巧克力

Sorry, milk chocolate doesn't count. "Dark chocolate is loaded with flavanols, which are believed to benefit appearance by increasing blood flow to the skin," says nutritionist Mitzi Dulan. "Flavanols also absorb UV radiation, protecting your skin from the damaging effects of the sun." It is high in calories, though, so to avoid weight gain, be sure to eat it in moderate amounts - a square or two as a afternoon treat is all you need.

不好意思，牛奶巧克力可不在此列。"黑巧克力富含黄烷醇，人们认为黄烷醇能增加皮肤的血液流动，因此能让人们面色红润，"营养师米茨·杜兰说道。"黄烷醇还能吸收紫外线，保护皮肤免受太阳的破坏。"然而，黑巧克力卡路里含量高，所以为了避免增重，一定要确保适量摄入--午后只要吃一两块就够了。