1. Lentinan (多醣體)： Lentinan is a beta-glucan found in foods including legumes, cereals, tubers, fruits and mushrooms. Shiitake, is one such mushroom.
3. Antioxidants（高抗氧化）：12 Healthy Foods High in Antioxidants. Dark Chocolate. Share on Pinterest. Pecans. Pecans are a type of nut native to Mexico and South America. Blueberries. Although they are low in calories, blueberries are packed with nutrients and antioxidants. Strawberries. Artichokes. Goji Berries. Raspberries. Kale.
4. Sulforaphane（蘿蔔硫素）：Sulforaphane is a sulfur-rich compound found in cruciferous vegetables like broccoli, bok choy, and cabbage. It has been shown to provide powerful health benefits. In these foods, it's in the inactive form glucoraphanin that belongs to the glucosinolate family of plant compounds.
a. Sulforaphane is a sulfur-rich compound found in cruciferous vegetables like broccoli, bok choy, and cabbage. It has been shown to provide powerful health benefits.In these foods, it’s in the inactive form glucoraphanin that belongs to the glucosinolate family of plant compounds. Sulforaphane is activated when glucoraphanin comes into contact with myrosinase, a family of enzymes that play a role in the defense response of plants.Myrosinase enzymes are only released and activated when a plant is damaged. Therefore, cruciferous vegetables must be cut, chopped, or chewed to release myrosinase and activate sulforaphane (1Trusted Source).
b. Raw vegetables have the highest levels of sulforaphane. One study found that raw broccoli had ten times more sulforaphane than cooked broccoli (2Trusted Source).
c. Steaming vegetables for one to three minutes may be the best way to optimize sulforaphane levels when cooking (3Trusted Source).It’s best to cook the vegetables below 284˚F (140˚C), as exceeding this temperature results in a loss of glucosinolates like glucoraphanin (4Trusted Source).
5. Cruciferous, Brassicaceae, Mustards（十字花科）：Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, garden cress, bok choy, broccoli, Brussels sprouts and similar green leaf vegetables.