10 Nutrition Tips to Boost Health and Flavor in Fresh Food

How you handle, cook and store fresh food — and the types and varieties you choose — all affect its flavor and nutritional value. Learn some easy nutrition tips to get the most from your fresh fruits and vegetables.

Fresh produce
Of course fruits and vegetables are nutritious. But did you know there are a few simple steps you can take to boost the flavor and nutrition of your fresh produce? The best part is very little time and no extra money are required to get the most from your meals.
Garden-Fresh Deep Black Tomatoes
For increased nutrition, look for small, deeply colored-tomatoes. Purple produce is often the best choice.
Photo By Jo Robinson
Bing and Ranier Cherries
Choose fresh cherries with green, flexible stems to get the most nutrition from your fruit. You will know the cherries are less-than-fresh if the stems are brownish in color.
Photo By Fotolia/Heysooooos
Purple Carrots in Decorative Basket
Purple, yellow and red carrot varieties offer the most nutrients. Choose purple varieties of produce when possible.
Photo By Jo Robinson
Purple Potatoes Contain Anthocyanins
Purple, blue and dark red veggies aren’t just pretty — they contain anthocyanins that may reduce the risk of many chronic illnesses. Grow or purchase purple-fleshed potatoes when possible.
Photo By Fotolia/Perceptionfilter
Purple lettuces offer the biggest nutritional punch. Of all lettuce types, purple leaf lettuce is best.
Photo By Gardenphotos/Graham Rice
Purple Broccoli Contains Anthocyanins
Purple, blue and dark red veggies aren’t just pretty — they contain anthocyanins that may reduce the risk of many chronic illnesses.
Photo By Dwight Kuhn
Simple kitchen habits can elevate food nutrition: Let sliced or minced garlic rest 10 minutes before cooking it to develop and retain the beneficial allicin compounds.
Photo By Ron Erwin
Broccoli Steaming In A Basket
Take care not to overcook broccoli, asparagus, cabbage and cauliflower, or you will lose a lot of nutritional value. Only lightly steam broccoli when you cook it, and eat it raw when possible.
Photo By Teresa Kasprzycka
Chili Salsa With Chips
Try using cherry tomatoes in your next batch of salsa. Generally, smaller tomatoes are more antioxidant-packed than large slicing tomatoes.
Photo By Igor Dutina

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