藍莓的健康益處

Proven Health Benefits of Blueberries

藍莓的健康益處

1. Cancer Prevention.

1. 預防癌症。

For being such a small fruit, blueberries can be a strong ally in the fight against cancer, says Elyse Krawtz, a registered dietitian with Northside Hospital in Atlanta. "Blueberries contain high levels of powerful compounds called phytochemicals," Krawtz says. "Phytochemicals decrease the risk of several cancers by protecting your cells from chronic inflammation." Phytochemicals occur naturally in plants and give them their color, aroma and flavor. They fight cancer by stimulating the immune system and reducing the kind of inflammation that makes cancer growth more likely, according to the American Institute for Cancer Research. Phytochemicals can also slow the growth rate of cancer cells and trigger damaged cells to destroy themselves before they can reproduce. Kailey Proctor, an oncology dietitian at the Center for Cancer Prevention and Treatment at St. Joseph's Hospital in Orange, California, agrees. In particular, the fiber in blueberries helps prevent colorectal cancer, she says.

亞特蘭大北區醫院（Northside Hospital）的註冊營養師伊麗絲·克拉茲（Elyse Krawtz）說道，雖然藍莓個頭小，但它卻可以有效預防癌症。“藍莓含有一種被稱爲植物化學物的強效化合物，”克拉茲說道。“植物化學物保護細胞免受慢性炎症的影響，從而降低人們的患癌風險。”美國癌症研究所表示，植物化學物在植物中天然存在，並賦予植物顏色、香氣和味道。通過刺激免疫系統和降低促發癌症的炎症，植物化學物還可以對抗癌症。它還可以延緩癌細胞的擴散速度，並在癌細胞繁殖前觸發受損細胞進行自我破壞。加利福尼亞州奧蘭治縣聖約瑟夫醫院癌症預防與治療中心的腫瘤營養師凱莉·普羅克特（Kailey Proctor）對此表示贊同。她表示，藍莓中的纖維尤其有助於預防結腸直腸癌。

2. Heart health.

2. 保護心臟健康。

Because blueberries are high in fiber and contain antioxidants – which help prevent chronic diseases by protecting healthy cells from damage caused by free radicals – eating the fruit promotes heart health, Kirkpatrick says. Research published in the American Journal of Clinical Nutrition in 2016 suggests that eating one cup of blueberries daily can reduce the risk of heart disease by 12% to 15%. Other research suggests that consuming a little more than a cup of blueberries daily helps reduce blood pressure, which is a risk factor for heart disease. "If you really want to help your heart, just add two handfuls of blueberries a day to your eating regimen," Kirkpatrick says.

柯克帕特里克（Kirkpatrick）表示，因爲藍莓富含纖維和抗氧化劑（保護健康細胞免受自由基的傷害，從而有助於預防慢性疾病），所以吃藍莓可以促進心臟健康。於2016年發表在《美國臨牀營養學雜誌》上的研究表明，每天吃一杯藍莓可將患心臟病的風險降低12％至15％。其它研究表明，每天攝入一杯多的藍莓有助於降低血壓（導致心臟病的風險因素）。柯克帕特里克說：“如果你真的想保持心臟健康，只要在日常飲食中多加兩把藍莓即可。”

3. Weight control.

3. 控制體重。

Eating blueberries and other fruits is a great way to control your weight, says Lise Gloede, a registered dietitian based in Arlington, Virginia. She notes that a cup of blueberries only contains 84 calories. "Blueberries are high in fiber, which helps you feel satiated," Gloede says. "They go great with so many foods and are versatile as part of a meal or snack. A cup of blueberries gives cereal or oatmeal a sweet, healthy punch, while adding blueberries to salads provides color. Yogurt with fresh blueberries and a few chocolate chips makes a great low-calorie snack or dessert."

弗吉尼亞州阿靈頓的註冊營養師麗絲·格勒德（Lise Gloede）表示，吃藍莓和其它水果是控制體重的好方法。她指出，一杯藍莓只含84卡。“藍莓富含纖維，可讓你感到飽腹，”格勒德說道。“藍莓可以搭配多種食物，既可以搭配正餐也可以作爲零食享用。在穀物或燕麥片中加一杯藍莓，既美味又健康，而在沙拉中加入藍莓可以帶來多彩的顏色。酸奶配新鮮藍莓和一些碎巧克力則是一款美味的低熱量零食或甜點。”