We all want to eat a little healthier, right? That's easier said than done — there are dozens of "superfoods" that promise better health. However, you can't find many of these foods in your local grocery store, so often, you have to opt for dried versions of them to add to your smoothie. But nutrition expert Joy Bauer says some of the healthiest foods are those you can find in every grocery store these days.

我们都想吃得更健康一点，对吧？说起来容易做起来难——有几十种“超级食物”保证你能更健康。然而，很多这样的食物在当地的杂货店里根本找不到，所以，你经常不得不在奶昔中添加它们的干货版本。但是营养专家乔伊·鲍尔说，一些最健康的食物是你现在在每家杂货店都能找到的。

"One food would be spinach because spinach is almost like nature's multivitamin," Bauer said during her exclusive interview with Health Digest. "When you look at the slew of vitamins, minerals, antioxidants, and fiber that spinach has, it's got to be in everyone's diet — has to be." The antioxidants in spinach reduce oxidative stress, and zeaxanthin and lutein are carotenoids that improve the health of your eyes. Spinach also has nutrients that can fight off cancer and reduce blood pressure.

鲍尔在接受《健康文摘》独家采访时说:“菠菜就是其中之一，因为菠菜几乎就像天然的多种维生素。”“当你看到菠菜含有大量的维生素、矿物质、抗氧化剂和纤维时，它就应该存在于每个人的饮食中--必须如此。”菠菜中的抗氧化剂可以减少氧化应激，玉米黄质和叶黄素是类胡萝卜素，可以改善眼睛健康。菠菜还含有抗癌和降血压的营养成分。

People on high-protein diets will be happy to know that two other foods that can improve your health are protein sources. "Wild salmon is the richest source of vitamin D," Joy Bauer said. Vitamin D helps your body absorb calcium to help build strong bones and teeth, and?it might also help with your mood and support your weight-loss goals. "It's packed with protein and it has omega-3 fats, and omega-3 fats help to tame inflammation and drive down triglycerides. This is Heart Month, so it's really nice to talk about salmon."

高蛋白饮食者有福了，因为另外两种可以改善健康的食物都是蛋白质来源。“野生三文鱼是维生素D最丰富的来源。”乔伊·鲍尔说。维生素D可以帮助身体吸收钙，帮助骨骼和牙齿强壮，以及?它还可能有助于调节情绪和帮你实现减肥目标。"它富含蛋白质和有助于抑制炎症和降低甘油三酯Omega-3脂肪酸。在这个心脏月，很高兴能谈到三文鱼。"

Bauer also likes the incredible, edible egg. "It's a high-quality protein and it is packed with so many nutrients from the lutein and zeaxanthin, to vitamin D, to the biotin, to B vitamins, to choline," she explained. Your brain and nervous system need choline to regulate your cognition and mood.?"Eggs are not just for breakfast. I always say, 'Winner winner, eggs for dinner!'" Bauer said.

鲍尔也喜欢不可思议的食用鸡蛋。她解释说：“鸡蛋含有高质量的蛋白质，富含叶黄素、玉米黄质、维生素D、生物素、B族维生素和胆碱等多种营养物质。”你的大脑和神经系统需要胆碱来调节认知和情绪。“鸡蛋不仅仅是早餐。我总是说，‘赢家，赢家，晚餐吃鸡蛋!’”鲍尔说。

Joy Bauer also likes chia seeds for their fiber, protein, and omega-3 fats. Chia seeds are high in alpha-linolenic acid (ALA), which is an omega-3 that can help your heart pump better and reduce the risk of heart disease.

乔伊·鲍尔还喜欢奇亚籽，因为它们含有纤维、蛋白质和Omega-3脂肪酸酸。奇亚籽富含α-亚麻酸（ALA），这是一种可以帮助心脏更好泵血，降低患心脏病的风险的欧米伽-3。

"I call them 'nutrition sprinkles' because they don't have a taste," she said. "They're flavor neutral, and you could really sprinkle them. You could put them in smoothies, you could put them in pancakes, you could add them to muffin batter, and you could even make things with them because they gel." 

她说:“我称它们为‘营养粉’，因为它们没有味道。”“它们的味道是中性的，你真的可以撒上它们。你可以把它们放在冰沙里，放在煎饼里，加到松饼面糊里，你甚至可以用它们做东西，因为它们会凝固。”