I am constantly be asked what is the healthiest fruit or vegetable to eat? Truth be told the answer is there are no super-foods. The key is to have a varied diet of all fruits and vegetables. Some people like to say eat the rainbow, and honestly, I like that. When we look at the average American diet it is notable that we do not eat near enough fruits and vegetables. Considering the lack of consumption, when advising someone to eat more, that is simply all I am saying. However you like them and can eat them, lets start there. Regardless of canned, fresh, frozen, steamed, and other various preparation methods.
Which has the most nutrients?
Of course, the most fresh and nutrient rich produce is going to be straight from your personal garden or community garden. Taking something strait off of the vine or pulled from the ground at peak ripeness will have maximal nutrient density. Gardening is not always feasible so what’s next? Did you know that frozen fruits and vegetables are frozen at peak ripeness? This means that the nutrients are preserved and may in fact be higher than the fresh produce in the market. This is due to the fact that fresh produce is picked, then transported. Shelf stocking and rotations also take additional time. Truth be told, this is really splitting hairs, but I feel that it is an important fact to bring up because frozen fruits and vegetables can be perceived as being unhealthy, when not only untrue, they are often much cheaper than fresh.
Best Cooking Methods,
Surprisingly, microwaves preserve the most nutrients when cooking. This is because the microwave vibrates the molecules inside of the foods creating heat and cooking the food without displacing most of its nutrients. Steaming and baking are also great ways to cook fruits and vegetables and not lose much of the nutrients. They may still have some water displacement from within the foods themselves, but that is normal. Boiling fruits and vegetables will lead to larger amounts of nutrients seeping out into the water but that does not mean that they will then lack nutritious benefits. This also certainly does not mean that canned fruits and vegetables are bad or unhealthy.
Side note: Fried vegetables as a substitute for potato chips, are still chips. Eat what is going to satisfy your craving, not what is marketed as "healthier".
Preparation methods
Try to limit the amount of saturated fat that may often be added into prepared foods. Saturated fats are generally fats that come from animal products such as butter, cheese, or bacon. Consider adding in different facts such as tossing broccoli in olive oil, roasting it, and then topping it with sliced nuts for an added crunch. Of course, this does not mean never have saturated fats as part of your ingredients. Equipping you with an understanding of various methods and approaches is what I am communicating here.
If using canned produce, consider buying the low sodium options. If this is more expensive or unavailable to you, do not fret. Simply rinsing canned produce can dramatically reduce the sodium content. Controlling the sodium content from the beginning allows you to be creative with spices and add in salt prior to eating it. This way you can taste and appreciate the saltines that is being added.
If boiling vegetables, try and keep the water and incorporate it into your food. For example, make creamed corn with low fat milk as a side rather than just boiling them. Additionally, you could boil the produce directly into your dish, such as soup.
The take-away message from this blog should simply be to increase fruit and vegetable intake however you can and in what forms you can do so. There is a perception that only fresh produce is healthy and that is simply not the case and a very privileged mindset. If you would like to learn more about why I call fresh produce a privilege read this and explore the resources. Canned, frozen, boiled, baked however you approach them, do so and eat them.
What is your favorite vegetable and how do you like to prepare it?