Phytonutrient Guide (how to choose & consume produce to maximize nutrients)
CRUCIFERS (broccoli, cabbage, kale, etc)
BEST FRESH: heat/processing decreases nutrients
source: fresh as possible
consume: raw > light steam or sauté
notes: time after harvest degrades nutrients
BANANAS
BEST FRESH: heat/processing decreases nutrients
source: personal preference
consume: green = more prebiotics, ripe = more sugars
notes: digestibility/glycemic impact (not nutrients) change with ripening
CITRUS
BEST FRESH: heat/processing decreases nutrients
source: large, bright; eat pulp & membranes
consume: fresh or juice "from concentrate"
notes: membranes, pulp, concentrate juice high in nutrients
PEAS & EDAMAMME
BEST FRESH: heat/processing decreases nutrients
source: fresh in pod
consume: fresh > frozen > canned
notes: heat/canning decreases nutrients
LETTUCE & GREENS
BEST FRESH: heat/processing decreases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: dark, loose leaves; fresh as possible
consume: fresh, torn apart
notes: tearing triggers phytonutrient release
STONE FRUITS (peach, nectarine, plum, etc)
BEST FRESH: heat/processing decreases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: red > white > yellow flesh
consume: fresh or dried
notes: dried with sulfur have most nutrients
GRAPES
BEST FRESH: heat/processing decreases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: small, dark
consume: fresh, juice, or dried
notes: dried with sulfur (golden grapes) have most nutrients
APPLES
BEST FRESH: heat/processing decreases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: sour green > uniformly red > patchy red
consume: fresh, cloudy juice, or cooked
notes: skin high in nutrients
ONIONS
BEST COOKED: heat increases nutrients
source: shallots or pungent varieties
consume: bake, sauté, roast, or fry
notes: heat increases quercetin content
CARROTS
BEST COOKED: heat increases nutrients
source: eat skin (if organic); with fat
consume: roasted whole
notes: fat improves carotenoid absorption; roasting whole retains nutrients
BEETS & SWEET POTATOES
BEST COOKED: heat increases nutrients
source: eat skin (if organic); with fat
consume: bake, sauté, roast, or fry
notes: skin high in nutrients; fat improves carotenoid absorption
POTATOES
BEST COOKED: heat increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: eat skin (if organic); with fat/protein
consume: cooked whole, then cooled
notes: skin high in nutrients; fat/protein, cooling lowers glycemic impact
TOMATOES
BEST COOKED: heat increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: eat skin & seeds; smaller (cherry > roma > steak)
consume: cooked or processed (sauce or paste)
notes: heat deactivates lectins & increases lycopene
SPINACH
BEST COOKED: heat increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: fresh as possible
consume: lightly steamed/sautéed
notes: wilting denatures oxalates, improves iron availability
BERRIES
BEST COOKED: heat increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: frozen, wild, dark
consume: heated > frozen > fresh; thaw in microwave
notes: nutrients locked in when harvested ripe & flash-frozen
GARLIC
BEST WITH SPECIAL PREP: certain processing increases nutrients
source: fresh or freeze-dried
consume: mince/crush & let rest for 10 min before heating
notes: pressing & resting enzymatically activates allicin
CORN
BEST WITH SPECIAL PREP: certain processing increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: darker varieties (blue > yellow > white)
consume: canned > fresh/frozen; steam or roast (vs boiling)
notes: canning improves nutrients; boiling pulls nutrients out
GRAINS
BEST WITH SPECIAL PREP: certain processing increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: whole, processed
consume: soaked/sprouted/fermented
notes: soaking/sprouting improves digestibility & increases nutrients
BEANS & LENTILS
BEST WITH SPECIAL PREP: certain processing increases nutrients
PRIORITIZE ORGANIC: high in pesticides
source: processed
consume: canned > pressure-cooked > simmered > raw
notes: canning/soaking improves digestibility & increases nutrients
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References
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