How to choose good fruits, And Vegetables At the time of purchase
It is no secret to anyone that fruits, vegetables, and greens are essential in healthy eating. When it comes to buying them, however, it is important to look at a few points to actually enjoy the best of the benefits that these foods offer.
Concerning vegatables, it would be good to note that there are different types of compounds present that are essential for the proper functioning of the organism. An example would be vitamin A, which is important in fighting infection and in visual health, which is present in foods such as pumpkin and carrot. In addition, vegetables have fibers that contribute to good intestinal functioning.
An important tip for choosing vegetables is the selection of those in the crop, as they will be less exposed to pesticides and with higher amounts of nutrients, in addition to the lower cost.
The great importance of including varied vegetables in the diet is due to the fulfillment of the needs of vitamins, minerals and fibers. These function to increase the alimentary residue in the digestive tract, increasing the satiety and favoring the intestinal functioning.
In addition, they interfere with the absorption of glucose and cholesterol, preventing cardiovascular diseases and diabetes. And they still have very low calories. In addition to all these benefits, many vegetables have several phytochemicals, which have disease prevention and health promotion properties.
Fruits contain vitamins and minerals, essential nutrients for good health. They are rich in phytochemicals, natural compounds produced by the fruits themselves. And each fruit has a type of phytochemical. The best known are flavonoids, lycopene, anthocyanins and beta-carotene, which are responsible for the antioxidant action, prevention of prostate cancer, reducing the risk of cardiovascular diseases, among other benefits.
Another interesting benefit in fruit consumption is the high fiber content they have, thus helping the bowel to function properly.
However, to enjoy all the benefits, it is essential to vary the fruits on the menu so that you can have a good variety of nutrients. It is also very important to also choose fruits in the harvest, because it is the period in which the fruit is at the peak of its nutritional value.
Want to know how to make good choices when buying fruits, vegetables and greens? Check out a nutritionist guidelines.
How to choose fruits
Avocado: It can not be too hard and not too soft. Pamper the fruit and feel how it is. The avocado can even be bought harder as it will mature and stay in the ideal spot for consumption.
Pineapple: The more yellow, the better! If it is green, it is still not good for consumption and, very brown, may be past. One tip is to pull a petal from the middle of the crown … If it comes out easy, that’s fine. If it is difficult to pull, is still not good for consumption.
Banana: The ideal is that the banana is very hopscotch, with no chickens and no green dots on the end. If it has many brown spots it is a sign of ripening.
Coconut: For fresh coconut, to know if there is too much or too little water, simply shake the coconut near the ear … If you hear the noise of the water, it is a sign that it has little water, so it is ideal to not hear anything!
For dry coconut, opt for the heavier, more pulp sign. And try to hit with a knife handle, if the sound is hollow, it is not good; if it is a shrill sound, it is a sign that the fruit is fresh.
Fig: The more purple, the better. And when you notice small wrinkles on the bark, indicates that this is great for consumption.
Guava: When you lightly squeeze the peel, the fruit should yield a little; otherwise it will be very green. But avoid buying those that are totally soft, as they will probably be “passed”. One tip is to opt for the guavas that they have with an intense and pleasant perfume.
Orange: Choose the firmest and heavier ones, which will have more juice. The types of orange that have the finest and smoothest shell are most succulent.
Lemon: If the peel is smooth it is an indicative that has enough juice.
Papaya or Pawpaw: Opt for papaya with a yellowish/orange color. If it is bruised and with brown spots, it is not good for consumption.
Mango: There are several types of mango, but in general, the fruit should have a sweet smell and a reddish-yellow color. If the bark is crushed, bruised and with liquid apparent, it may be past.
Passionfruit: its bark has to be firm, bright and very hopscotch. One tip is to shake and feel if there is too much or too little pulp. When the bark is wrinkled and dark yellow in color, it is great for consumption.
Apple: Must be firm to the touch. If it is soft, it is not fit for consumption. The rule of looking at color does not apply to the apple, however, depending on the type of apple, it may be redder or greener, as with the green apple.
Watermelon: The peel should be smooth, firm and without blemishes. Tap the watermelon end, if the sound is muffled, it is ready for consumption.
Melon: The bark should be firm, without crack and very yellow color. When touching the ends, yield to the touch, is great for the consumption, because it will be very mature.
Pear: When it is very green, its flesh is still hard. The more yellow and with brown pigments, the more perfect for consumption!
Peach: Your scent should be sweet; its shell smooth and without cracking. The coloring should not contain green spots, as this is a sign that the fruit is not ripe.
Tangerine: The color should be a very strong orange. Its peel should be smooth and not too thick … These are good indications that the fruit is great for consumption.
Grape: A tip is to gently shake the bunch, if many grapes fall, is not good for consumption.
How to choose vegetables
Pumpkin: Should present the bark firm and smooth. In addition, when sold cut, it should have coloring ranging from yellow to live orange depending on the type of pumpkin in question.
Garlic: Should not show wrinkles or bruises; must be intact, with the bark preserved, not being withered.
Eggplant: Should have the whole shell and shiny, without apparent damage.
Beet: One should choose those not very large, with tender and luscious leaves. If it is wilted it is a sign that the food is aged.
Onion: Should not be crushed or bruised and the bark should be well preserved.
Carrot: Should not be withered, nor with the bark damaged. A good test is to break the spike and see if it is rigid … The wilted carrot does not break easily.
Potatoes in general: should be with the whole bark, without those brown or green spots that indicate that the food is aged.
Green corn: This is a delicate food. The grains should be intact, bright in color. The straw should be a bright green, with no yellowish signs.
Cucumber: observe the appearance of the peel, if it is smooth and very green.
Yam: the bark should be firm, with small roots coming out, not being withered and with small shoots.
Pepper: must have a firm, shiny peel; the smaller ones probably present a lower concentration of agrochemicals.
Okra: should be a deep green and be firm and without blemishes (indicating deterioration of food). Minors tend to be less fibrous.
Finally, it is worth pointing out: each food has its own particularities, but in general, opting for those “of the season” is always the best option, therefore, food will be less exposed to pesticides, at the height of its nutritional value and with low cost.