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.

这些强效种子来自南美国家，例如委内瑞拉、哥伦比亚等等。可能它们并不像花生核桃一样常见，但去当地的健康食品商店或在线寻找这些食品是有理由的：“一盎司的巴西坚果（约6到8个）含有777%日常摄入量的硒元素，硒元素是抗氧化剂，在DNA合成中扮演着重要角色，同时还能保护人体不受氧化性损伤和感染，”亚历山大•米勒说道，她是Medifast的一位企业营养师。“体内硒元素含量不够就会导致与年龄相关的大脑功能衰退，”她补充说道。随着年龄的增加，体内硒元素的含量就会减少，所以补充起来吧！

SESAME SEEDS

芝麻

"These are high in calcium⁸ and rich in other minerals like iron, magnesium⁹, phosphorous, fibre, and more," says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. "Bones are made of more than calcium, so an overall 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) or sprinkling a handful or two into pasta salads.

“芝麻富含钙元素，同时也富含其它的矿物质，如：铁元素、镁元素、磷元素、纤维素等等，”安妮•凯说道，她是瑜伽与健康克里帕鲁中心的首席营养师。“骨骼不仅只含有钙元素，所以全面的富含矿物质的饮食以及适当恰当的运动是健康骨骼的食谱。”试着吃吃看芝麻酱（使用芝麻种子做成的）或者在通心粉沙拉上撒一两把芝麻。

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 hunched¹⁰ spine¹¹, and nothing ages you more than that."

“蘑菇是为数不多的天然含有维他命D的食物，而大多数人的维他命D含量都不足，”营养双胞胎Lyssie Lakatos和Tammy Lakatos Shames说道。没有维他命D，你就不能有效的吸收钙元素，从而导致骨质疏松，骨折和驼背，没有什么比这些更能让人衰老了。

OLIVES

橄榄

If you're a fan of this briny¹² fruit (yes, fruit), there's no reason you shouldn't add it to salads, pasta dishes, and pretty much any other dish. "Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger," says Dr. Sharon Moalem.

如果你喜欢吃这种略咸的水果（是的，水果），那么你完全可以将它放到沙拉、意大利面和很多其它的食物中。“橄榄是帮助保护DNA和保持年轻的多酚类和其它植物营养素的极佳来源，” Sharon Moalem医生说道。