It is no secret that fruits and vegetables are essential in healthy eating. But when it comes to buying them, it is important to pay attention to some points in order to really enjoy the benefits of these foods.
Jamile Nogueira, nutritionist at All Clinik (RJ), comments that in vegetables, for example, there are different types of compounds that are fundamental to the proper functioning of the body. An example would be vitamin A, important in fighting infections and for visual health, present in foods such as squash and carrots. In addition, vegetables have fibers that contribute to the proper functioning of the intestines ?, he says.
"An important tip for choosing vegetables is the selection of those from the crop, because they will be less exposed to pesticides and with higher amounts of nutrients, and the cost is lower," explains Jamile.
Carla Mourilhe, nutritionist at All Clinik (RJ), points out that the great importance of including varied vegetables in food is due to the fulfillment of the needs of vitamins, minerals and fiber. These function to increase food waste in the digestive tract, increasing satiety and favoring bowel function. In addition, they interfere with glucose and cholesterol absorption, preventing cardiovascular disease and diabetes. And still have very low calories. In addition to all these benefits, many vegetables have various phytochemicals, which have disease prevention and health promotion properties ?, he says.
Regarding fruits, Yasmin Gonzalez, nutritionist of All Clinik (Barra da Tijuca? RJ), points out that they contain vitamins and minerals, nutrients essential for good health. They are rich in phytochemicals, natural compounds produced by the fruits themselves. And each fruit has a kind of phytochemical. The best known are the flavonoids, lycopene, anthocyanins and beta-carotene, which are responsible for antioxidant action, prostate cancer prevention, reduced risk of cardiovascular disease, among other benefits ?, comments.
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"Another interesting benefit in fruit consumption is the high fiber content they have, thus aiding the proper functioning of the intestines," adds nutritionist Yasmin.
However, Yasmin points out that 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 opt for fruits in the harvest, as it is the period when the fruit is at the peak of its nutritional value ?, advises.
Want to know how to make good choices when buying fruits and vegetables? Check out the guidelines of nutritionists.
How to choose fruits
Nutritionist Yasmin explains what to keep in mind when choosing the main types of fruit:
Avocado: he can't be too hard or too soft. Feel the fruit and feel how it is. Avocado can even be bought harder, as it will ripen and be ideal for consumption.
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Pineapple: the more yellow the better! If it is green, it is still not good for consumption and, very brown, may be past. A tip is to pull a petal from the middle of the crown? If it comes out easy, it's fine; If it is difficult to pull, it is still not good for consumption.
Banana: Ideally, the banana should be very yellow, with no spots and no green dots at the end. If you have many brown spots it is a sign of maturity.
Persimmon: The bark should not have any cracks and its color should be orange-red.
Poo: for fresh coconut, to know if there is too much or too little water, just shake the coconut near the ear? If you hear the noise of water, it is a sign that there is little water, so the ideal is not to hear anything! For dry coconut, opt for the heavier, more pulp sign. And try tapping with a knife handle, if the sound is hollow, it's not good; if it is a shrill sound, it is a sign that the fruit is fresh.
Fig: the purer the better. And when you notice small wrinkles on the bark, it indicates that it is great for consumption.
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Guava: when lightly squeezing the rind, the fruit should sag slightly; otherwise it will be very green. But avoid buying the ones that are totally soft, because they will probably be "past". One tip is to opt for guavas that have an intense and pleasant scent.
Orange: choose the firmer and heavier ones that will have the most juice.The types of oranges that have the thinnest and smoothest peel are the most succulent.
Lemon: if the rind is smooth it is indicative that it has plenty of juice.
Papaya: opt for papaya with yellow / orange color. If you are injured and have brown spots, it is not good for consumption.
Mango: There are several types of mangoes, but in general the fruit should smell sweet and reddish yellow. If the shell is wrinkled, bruised and with apparent liquid, it may be pasted.
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Passion fruit: Its bark has to be firm, shiny and very yellow. 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.
Kiwi: A good tip to know if the kiwi is suitable for consumption is to gently squeeze the fruit, if the fruit gives way and return to the initial form, this is great!
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 bark should be smooth, firm and without stains. Tap the watermelon's end, if the sound is muffled, it is ready for consumption.
Melon: The bark should be firm, without cracking and very yellow in color. When you touch the ends, if you give in to the touch, it is great for consumption as it will be very mature.
Wait: when it is very green, its flesh is still hard. The more hopscotch and brown pigments, the more perfect for consumption!
Peach: your smell must be sweet; Its shell is 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. Should your shell be smooth and not too thick? These are great 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
Lettuce, asparagus, broccoli? Do you know how to choose ?! Check out the tips of nutritionist Carla:
Chard: The leaves should be very green and firm. Give preference to those with the most closed and whitish center of the pack, and avoid those with yellow colors and insect marks.
Cress: The leaves should have a dark green color and firm stems.
Celery: The leaves should be dark green and bright with no yellowish spots. It is important to separate the stems to check for brown or black color inside. Give preference to heavier packs.
Artichoke: The leaves should be closed, without black spots. To assess the proper point for artichoke consumption, hold the artichoke and shake it gently, the flexibility of the stalk indicates that it is at the point to be consumed.
Lettuce: The leaves should be firm, with strong colors and slightly crunchy. Avoid bundles with wilted leaves and brown tones. American lettuce has light green leaves; smooth and curly lettuces have more malleable leaves.
Alfalfa: The leaves should have a whitish color and light green, without excess moisture.
Almeirão: The leaves should be green, firm and without dark spots.
Asparagus: the stems should be bright green in color, firm to the touch but soft. The tips of the thorns should be closed with a slight purplish or dark green color. Avoid those with yellowed, stained, withered or flowering stems.
Bertalha: The leaves should be dark green, clean, free of stains and free of insect marks. You should avoid those bundles with yellowed leaves, wilted and torn.
Broccoli: Choose those with dark green color, closed flower buds, firm stems and fresh leaves. One should avoid buying vegetables when the flowers are open or yellowish.
Chive: The leaves should be very green and without wrinkles. Avoid those with yellowed and wilted leaves.
Chicory: The leaves should be firm, very green and free of insect marks. Products with yellowed and / or withered leaves should be avoided.
Coriander: The leaves should be very green, without spots and with crunchy stems. Avoid bundles with yellowish leaves and soft stalks.
Cabbage: The leaves should be dark green, firm and spotless.
Spinach: The leaves should be very green and firm, with no wilted parts. Products with yellowish leaves and darkened stems should be avoided.
Escarole: The leaves should be very green and firm, without stains or withered and without marks of insects.
Mint: The leaves should be very green and without dark spots.
Basil: The leaves should be smooth, without spots and black dots.
Mustard: The leaves should be very green and firm. Avoid products with yellowed and wilted leaves.
Arugula: The leaves should be very green and firm.Avoid vegetables that are yellowish, withered or with small black spots.
Parsley: The leaves should be very green and without dark spots.
Taioba: The leaves should be dark green in color, firm, without tears, and without darkened or yellowish areas.
Remember: Vegetables are low in durability and should be eaten right after purchase so that they do not lose flavor and nutrients. Seasonality is always important for the decision to buy products, even for the sake of taste ?, Carla advises.
How to choose vegetables
Nutritionist Jamile highlights important points when choosing the main types of vegetables:
Pumpkin: it should be firm and smooth. In addition, when sold cut, it should have a color ranging from bright yellow to bright orange depending on the type of pumpkin in question.
Zucchini: It should have a firm bark with no apparent damage and have a color ranging from white to light green to deep green.
Garlic: It should not be wrinkled or bruised. it must be whole, with the bark preserved, not withered.
Eggplant: It should have a full and shiny shell, with no apparent damage.
Beet: One should choose those not very large, with tender and lush leaves. If it is withered it is a sign that the food is aged.
Onion: it should not be dented or bruised and the bark should be well preserved.
Carrot: It must not be wilted or damaged. A good test is to break the tip and see if it is stiff? The withered carrot does not break easily.
Chuchu: One should opt for those with green bark without small thorns (which indicate the aging of the food).
Cauliflower: they should not be yellowish in color, the flowers should be tightly closed and the leaves should be green and tender.
Potatoes in general: they should be in full skin, without those brown or green spots that indicate that the food is aged.
Wahoo: It is usually sold cut. Thus, it should be white inside with no brown spots or spots. The bark should be thin and easily detached.
Jilo: the bark must be uniform green; Yellowish spots indicate the aging of the food.
Green corn: This is a delicate food. The beans should be healthy and bright in color. The straw should be bright green with no yellowish signs.
Turnip: The bark should be smooth and whole, white to slightly greenish in color.
Cucumber: observe the appearance of the bark if it is smooth and very green.
Yam: The bark should be firm, with small roots sticking out, not wilted and with small shoots.
Pepper: it must have firm and shiny bark; the smaller ones probably have lower concentration of pesticides.
Okra: it should be an intense green and firm and free of spots (indicating food spoilage). The smaller ones tend to be less fibrous.
Radish: It should have a firm shell with no apparent damage such as black spots. The leaves should be green and tender, with no yellowish signs, indicating that the food is aged.
Maxixe: it must be oval in shape, with healthy green spines. Those yellowish are probably already aged and will probably be fibrous.
Finally, it is worth mentioning: each food has its particularities, but generally choose those? Of the time? This is always the best option, as food will be less exposed to pesticides at the height of their nutritional value and at a low cost.
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