Phytonutrient Guide (how to choose & consume produce to maximize nutrients)

Phytonutrient Guide (how to choose & store produce to maximize nutrients)

PHYTONUTRIENT GUIDE  (how to choose & store 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


PHYTONUTRIENT GUIDE  (how to choose & store produce to maximize 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


PHYTONUTRIENT GUIDE  (how to choose & store produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & store produce to maximize nutrients)

PEAS & EDAMAMME

BEST FRESH: heat/processing decreases nutrients

source: fresh in pod

consume: fresh > frozen > canned

notes: heat/canning decreases nutrients


PHYTONUTRIENT GUIDE  (how to choose & store produce to maximize 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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize 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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize 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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

ONIONS

BEST COOKED: heat increases nutrients

source: shallots or pungent varieties

consume: bake, sauté, roast, or fry

notes: heat increases quercetin content


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize 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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize nutrients)

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


PHYTONUTRIENT GUIDE  (how to choose & consume produce to maximize 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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Ou B, Huang D, Hampsch-Woodill M, Flanagan JA, Deemer EK. Analysis of antioxidant activities of common vegetables employing oxygen radical absorbance capacity (ORAC) and ferric reducing antioxidant power (FRAP) assays: a comparative study. J Agric Food Chem. 2002 May 22;50(11):3122-8. doi: 10.1021/jf0116606. PMID: 12009973.

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Li, T., Lee, JW., Luo, L. et al. Evaluation of the effects of different freezing and thawing methods on the quality preservation of Pleurotus eryngii. Appl Biol Chem 61, 257–265 (2018). https://doi.org/10.1007/s13765-018-0354-8

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