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1. BERRIES
Why: Ounce for ounce, berries have more protective plant antioxidants than almost any other food. "These compounds not only lower your disease risks, they help prevent memory loss," says Somer.
How Much: Aim for a cup of berries--any berries, fresh or frozen--at least three times a week (berry researchers say eat a cup daily). Since berries are high in fill-you-up fiber, they may also help curb weight gain.
How:
Toss them in salads
Snack on them one by one, like healthy potato chips
Add them to yogurt, cereal, and smoothies
Stir them into anything you bake
1.漿果
原因：一盎司的漿果比起其它任何食物都含有更多的保護(hù)作用的植物抗氧化劑。Somer說：“這些化合物不僅能降低你患疾病的風(fēng)險(xiǎn)，還能幫你抵抗記憶喪失。”
份量：以一杯任何種類的新鮮的或者是冰凍的漿果為目標(biāo)，至少一星期三次，漿果研究人員建議每天一杯。因?yàn)闈{果含有很高的令人有飽腹感的纖維，所以它還可以幫你減輕體重。
如何食用：把它們拌到沙拉上，像吃健康薯片那樣把它們當(dāng)點(diǎn)心一個(gè)一個(gè)食用。把它們加到酸奶，谷物和果汁上。攪動(dòng)它們到任何你正在烤的東西上。
