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Omega-3 Fatty Acids are considered to be very
食物中的Ω3脂肪酸
important health-promoting ingredients in foods.
對人體健康有很好的促進作用
Omega-3 Fatty Acids may lower the risk of heart
Ω3脂肪酸可以降低罹患心臟病的幾率
disease, improve arthritic symptoms in some
還可緩解一些患者的關節炎癥狀
people, and perhaps benefit cognition and memory.
并且可能還有助于提高記憶力
In general, Americans do not consume
通常情況下，美國人無法攝入
the recommended amounts of Omega-3 Fatty Acids
足夠量的Ω3脂肪酸
because they are not found in commonly consumed
因為美國人常吃的食物中不含有這種物質
foods. The good news is that there are several super
但好消息是，有幾種超級食物能夠
foods that can enrich your diet with Omega-3's.
幫助你在食物中攝入更多的Ω3脂肪酸
Walnuts are one of the best plant sources of Omega-3
核桃中富含Ω3脂肪酸
Fatty Acids. They are also rich in fiber, B Vitamins,
另外核桃中還含有大量的纖維素，維生素B
Magnesium, and antioxidants such as Vitamin E.
鎂和維生素E等抗氧化劑
Walnuts in particular have significantly higher
與其他堅果相比，核桃中的
amounts of Omega-3 Fatty Acids as compared to
Ω3脂肪酸含量明顯較多
other nuts. In March 2004, the FDA endorsed the
2004年3月，美國食品及藥物管理局
health benefits of walnuts by approving a heart-health
發布了一份關于心臟健康的公告，承認了
claim. It had been suggested that in some populations,
核桃的功效，報告顯示，在一些人群中
a handful of nuts a day may reduce the risk of
每天吃一定數量的核桃，能夠將
cardiovascular-related events by as much as 51%.
心腦血管疾病的發病率削減51%
It is important to control the amount of salt,
但是食用核桃時要注意控制加工過程中
added oils, and calories you may consume with nuts,
所加入的鹽和食用油的數量
so be sure to read the labels carefully. Salmon is a
因此請一定仔細閱讀說明
very good source of Omega-3 Fatty Acids as well.
鮭魚也是Ω3脂肪酸的重要來源
In 2002, the American Heart Association recognized
2002年美國心臟協會聲明
the health benefits of wild salmon and also
每周至少吃兩次魚
recommended eating at least two servings of fish
尤其是鮭魚這種富含脂肪的魚類
a week, particularly fatty fish such as salmon.
對健康十分有益
Many of you have probably heard about flaxseed.
很多人都聽說過亞麻仁
Flaxseed is found mostly in fortified foods.
在亞麻仁廣泛存在于加強型食物中
You can also now purchase ground flaxseed in most
現在在大多數雜貨店中你也可以
grocery stores that you can add to your own recipes.
買到生的亞麻仁，添加到自己的飲食中
Flaxseed is a great source of Omega-3 Fatty Acids
亞麻仁富含Ω3脂肪酸
and contains dietary fiber as well. Some research has
同時含有豐富的纖維素，一些研究表明
shown that flaxseed consumption may have
食用亞麻仁或許對心臟病有療效
heart-health benefits. If you purchase flaxseed,
但是在購買亞麻仁的時候
be sure to keep it in a sealed container in a
要注意將其密封在容器內，并放置在
cool place. You can keep it in the refrigerator or
低溫處，可以在冰箱中儲存
freezer. Because of the high oil content, flaxseed
由于含油量高，如果置于濕熱環境中
can become rancid when exposed to air and warm
亞麻仁極易變質
temperatures. Also, if you purchase whole flaxseeds,
另外，如果你購買的是整粒的亞麻仁
be sure to grind them before adding them to your
請先磨碎再服用
recipes. The intact seeds are not well-digested,
完整的亞麻仁顆粒不易被吸收
so the health benefits are reduced.
其保健功效也會受到影響
Dark green vegetables are packed with Vitamins A
綠色蔬菜富含為維生素A和C
and C and phytonutrients. These vegetables are very
和植物營養素，這些蔬菜的
filling, high in fiber, and low in calories,
纖維素含量很高，但熱量很低
making them the perfect food to keep your heart
因此可以在促進心臟功能的同時
healthy and your waistline slim. The high content of
幫助人們減肥，由于富含維生素C
Vitamin C also makes them a great booster for the
它們對免疫系統也十分有益
immune system. Vegetables such as broccoli have
據研究顯示，花椰菜等蔬菜中
a unique compound called suforofeins that have been
還有一種物質能夠
studied for their role in reducing cancer.
減少罹患癌癥的幾率
In addition, these foods provide a variety of
除此之外，這些食物中的營養物質
compounds that support cardiovascular health.
還能促進心腦血管健康
