导读：健康导师建议人们每天至少要摄取五种水果或者蔬菜，这项由世界卫生组织导师在1990年提出的建议认为，“每日五种果蔬”(eating five-a-day)的饮食结构能够起到预防癌症及其他慢性疾病的功效。那么，该怎样选择这五种果蔬呢？
你有坚持“每日五蔬果”么？虽然那的确有益健康，但是，你的果蔬选择是否正确呢？ Eating your five-a-day? Good for you. But are they the right five-a-day?
导师建议我们丢弃胡萝卜和柑橘，转而购买一些红薯和木瓜。 Researchers say we should ditch carrots and oranges and buy some sweet potatoes and papaya instead.
他们还说，最受大家欢迎的水果、蔬菜并不一定最有益身体健康。 Our favourite fruits and vegetables are not necessarily the best for us, they claim.
与其每天吃那些我们熟悉、喜欢的食物，倒不如丰富我们的口味，储存一些甘蓝菜、蓝莓、红薯、木瓜等果蔬。 Rather than making up our five-a-day with foods we know and like, we should broaden our tastes and stock up on kale and blueberries, as well as sweet potatoes and papaya.
这样一来，我们不仅能品尝到各种口味，还比吃胡萝卜、柑橘等我们喜欢的果蔬能吸收更多营养。 Not only will our palates appreciate the variety, they are better for us than carrots, oranges and other favourites.
研究人员集中研究营养素--植物化合物被认为对人们的眼睛、骨骼、心脏、大脑和免疫系统有益，同时还能有效降低心脏病、癌症和糖尿病的风险。 The researchers focused on phytonutrients - plant compounds believed to boost the health of the eyes, bone, heart, brain and immune system, cutting the risk of heart disease, cancer and diabetes.
导师们还说，虽然胡萝卜富含胡萝卜素--抗流感的维他命A的构成元素之一--红薯中的胡萝卜素含量约是它的两倍。 They say that although carrots are rich in beta-carotene - a building block of flu-fighting vitamin A - sweet potatoes contain nearly twice as much.
同样地，虽然每天早上喝一杯橘子汁并非难事，但食用少量木瓜就能获取15倍乃至更多的隐黄质--另一种维生素A构成元素。 Similarly, while it is easy to start the day with a glass of orange juice, a handful of papaya contains 15 times more beta-cryptoxanthin - another vitamin A building block.
来自美国维他命药片制造商纽崔莱的Keith Randolph博士表示，虽然大家都清楚地知道很多人并没有食用足够的蔬菜和水果，但那些听取建议坚持“每日五果蔬”的人会更健康。 Dr Keith Randolph, of U.S. vitamin pill manufacturer Nutrilite, said that while it was well known that many people do not eat enough fruit and vegetables, even those who ate the recommended five-a-day could do better.
“这一数据更强调了一点：数量固然重要，摄入果蔬的质量和多样性更加重要。 ” 'This data highlights the importance of not only the quantity but the significant impact that quality and variety of the fruits and vegetables can have.'
但是，英国营养基金会的Emma Williams教授表示：“如果没有健康、多样的均衡饮食作为前提，任何食物都不是‘超级食物’。” But Dr Emma Williams, of the British Nutrition Foundation, said: 'No food is a superfood if it is not part of a healthy, varied and balanced diet.'
