A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar which can help keep appetite in check.
Most of us know the feeling of buying fruits or vegetables only to find out that they’re either already spoiled on the inside or so under-ripe that they need to be left out for days before eating. Thankfully it’s easy to pick fresh produce, as long as you remember a few basic tips.
Every fruit and vegetable has its own clues to its freshness, but you don’t need to remember a laundry list of specifics in order to walk away with something ripe and tasty. We’ve discussed how you should properly store your food, but if you’re standing in the fruit & veg section trying to decide if something is safe to buy, here are a few things to know.
” Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases—cataracts and macular degeneration”
The most important thing to remember when inspecting
produce is to use your senses. Ask yourself how the item smells, how it feels, and whether it looks appealing, or at least like the other items in the store. Here are the basics.
Fruits and Melons
Give the fruit a good whiff. There’s no need to hold it directly up to your nose, but you should pick up a light aroma from it. A strong aroma can indicate over-ripeness, and if the fruit smells a bit sour or stinky, you’re probably holding an apple or bag of grapes that’s past its prime. A light, sweet smell is a good indicator that your fruit is fresh and ripe. Smell is particularly important when it comes to melons and pineapple, which can smell very strongly when past their prime, so the lighter and sweeter the better.
” Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. (12)The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis. “
Tree-ripened fruit should have even coloration across the surface, and avoid anything with dark marks and spots, or citrus fruits with white streaks or colours on the surface. Melons don’t give too many visual or colour cues, but look for the obvious: bruises, dents, and other pockmarks. Don’t dismiss a vine-ripened melon because of a little scarring on one side. As long as it’s not tender or thinner than the rest of the rind, it’s likely only the place where the melon rested on the ground while ripening.
Vegetables and Leafy Greens
Some of the same rules for fruit apply to vegetables. Pay attention to the surface of the vegetable and make sure it’s consistent, evenly coloured, and firm all the way around. With most vegetables like cucumbers, capscium, onions and potatoes, you want them to be as firm as possible. Even the gentle give you look for in fruit can indicate over-ripeness in vegetables. Softness in specific areas is generally an indicator of slow rotting or bruising, even if you don’t see anything obvious that would indicate spoilage.
“Numerous early studies revealed what appeared to be a strong link between eating fruits and vegetables and protection against cancer”
With leafy greens like lettuce and spinach, look for firm, crisp, and plump leaves that are consistently coloured. Expect a little brownness and a few tears in the leaves due to shipping or handling, but they should be the exception, not the rule. The majority of the leaves should be green, smooth, and unbroken. You also want to make sure that the leaves give a good snap if you break one. Look for the same plumpness and crispness with green or string beans or peas in the pod. Check out this eHow video on how to choose leafy greens for a few more tips.
There is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke.
Root vegetables like potatoes, garlic and onions should be firm and tough, as well. Avoid root vegetables with cracks on the base, this means it’s too dry. Most vegetables don’t give you clues to their ripeness by smell the way that fruits do, but you’ll know the vaguely stinky smell of slow rot or mould when you smell it. It’s common sense, but steer clear if something doesn’t smell right.