Salad Days
The health benefits of eating salads are numerous.
吃沙拉对身体健康很有好处。
Benefit #1: You'll get more fibre
好处一：摄入更多纤维
Not only is this good for keeping your bowels regular, but a high-fibre diet can lower cholesterol and help guard against bowel cancer.
这不仅有利于保持肠胃通畅，而且高纤维饮食可以降低胆固醇含量，有助于预防肠癌。
Benefit #2: Lettuce helps protect your heart
好处二：吃生菜有助于保护心脏
Some varieties of salad greens, such as romaine, rocket and spinach are high in folates. Research has indicated that the higher the levels of folate in your diet, the lower the risk of stroke and other cardiovascular problems.
一些沙拉用蔬菜如长叶莴苣、芝麻菜和菠菜等，叶酸含量很高。研究表明，饮食中的叶酸含量越高，患中风和其他心血管疾病的风险越低。
Benefit #3: Eating salads helps build bones
好处三：有助于骨骼生长
Spinach and watercress contain high level of Vitamin K. Research has found that low levels of Vitamin K in women is associated with low bone mineral density.
菠菜和西洋菜中含有较多的维生素K。研究发现，女性的骨密度低与身体中维生素K的含量低有关。
Benefit #4: You could sharpen your eyesight
好处四：可以改善视力
If you want to improve your vision, put together a salad of Spinach, romaine and red-leaf lettuce. They all contain the carotenoids: Vitamin A, lutein and zeaxanthin.
如果你想改善视力，可以做一份菠菜、长叶莴苣和红叶生菜沙拉。它们都含有类胡萝卜素，可以转化生成维生素A、叶黄素和玉米黄质。
Vitamin A helps your eyes adapts to darkness, while lutein and zeaxanthin may help protect against light-induced damage that could lead to age-related macular degeneration.
维生素A可以帮助你的眼睛适应黑暗，而叶黄素和玉米黄质可以预防光致损伤，光致损伤可能进一步导致与年龄有关的黄斑变性。
2026年1月13日于经典龙苑
