The medical field has long recognized the value of nutrient-dense foods, and none are more nutrient-dense than fresh fruits and vegetables. Even Hippocrates, the father of modern medicine, is said to have quipped, “Let food be thy medicine and medicine be thy food” 2,500 years ago.
The value of choosing the freshest produce lies in its nutritional value, its taste, its properties for cooking, and its health benefits. The fresher the fruit and vegetables, the more we benefit from their rich qualities. Read on to explore some tips for choosing the freshest produce regardless of the season.
Suggestions From the USDA
In their 2020–2025 U.S. Dietary Guidelines for Americans, the United States (U.S.) Department of Agriculture (USDA) recommends choosing vegetables from all five vegetable subgroups:
- dark green — such as broccoli, bok choy, romaine, lettuce, and collards
- red and orange — carrots, red or orange bell peppers, sweet potatoes, and tomatoes
- beans, peas, and lentils
- starchy — corn, cassava, white potatoes, and taro
- other — asparagus, artichoke, beets, and cauliflower.
The USDA has found that 90% of Americans do not eat the recommended amount of vegetables, and 80% do not get enough fruit. They suggest that most of us would benefit from increasing our produce intake, particularly from produce in its whole, nutrient-dense form.
Suggestions From Clinical Research
A recent expert panel review of clinical research into fruits and vegetables offers us some insight into what choices we should make. Medical research has looked beyond the ability of produce to meet our basic nutrition needs by looking at its effects on various diseases, how healthy we are, and how long we live.
The researchers found that fruits and vegetables appear to have preventative and suppressive effects on many chronic disease states. For example, the data indicate that about 5 servings a day are required to reduce the risk of cardiovascular disease, the biggest killer in the U.S. As well, specific fruits and vegetables are linked to a lower risk of a number of chronic diseases, including cardiovascular disease:
- Citrus fruits
- Apples
- Pears
- Green leafy veggies (including salads)
- Cruciferous vegetables
- Dark-colored berries
As well, the medical literature suggests that we get the most health benefit from our produce if we focus our intake on non-starchy types of veggies (see the suggestions from the USDA section above).
What the FDA Suggests
The U.S. Food and Drug Administration (FDA) is concerned more about the safety of our food choices and not as much about their health benefits or taste. They inspect all stages of the food chain, including the growers and vendors.
The FDA’s main concern with produce is ensuring that we are safe from contamination with harmful bacteria and other pathogens. By the time you choose your produce, contamination may have occurred by the products’ contact with the soil and water they grew in and from contact with other foods during transport, storage, and vending.
The FDA offers some suggestions on choosing produce:
- Avoid choosing bruised or damaged produce
- When buying produce that is pre-cut and bagged or packaged (for example, a quarter watermelon or bagged green beans), choose only the produce that is refrigerated or surrounded by ice
Avoid produce that has not been kept separate from raw meat, poultry, and seafood
What the Farmers Suggest
Nature Fresh Farms® know about produce. They farm more than 2,500 acres of sustainable greenhouses across North America. They offer some general tips for selecting produce:
- Take the time to inspect each piece of produce.
- Use your senses. Besides how it looks, rely on smell and touch. Produce should be firm without soft spots. In most cases, the more fragrant it is, the more flavorful it is.
- Pay attention to color. Bright colors usually indicate the produce is packed with nutrients.
- Consider imperfect produce. Ugly-looking produce that is oddly shaped or has slight nicks or lumps may still be delicious and nutrient-rich, and it often costs less.
- Produce that is near the end of its shelf life may be sold at clearance prices and is perfect for certain uses, such as sauces, soups, or roasted sides. Plus, you can help reduce food waste.
What About as the Seasons Change?
As we transition from winter to spring and summer, fresh produce comes alive with new colors and shapes. We have an array of delicious choices, such as berries, peaches, plums, and melons. And let us not forget fresh tomatoes and cucumbers, corn, eggplant, peppers, and zucchini. The greatest difficulty during the summer months is which of this bounty to choose.
However, as fall and winter creep in, we have another set of choices from a different array of produce. For example, pears and apples are harvested in the fall but remain in good quality throughout the winter. Citrus fruits also keep well. Winter squashes, such as acorn squash, pumpkin, or butternut squash, are also available through the cold months. Root vegetables (such as carrots, potatoes, turnip, and parsnip) also offer versatile winter eating choices.
Often, our usual summer produce choices are available in supermarkets, but they may have been shipped, which reduces their freshness and increases their cost. However, it may be worth asking your grocer because some may have been grown locally in year-round greenhouses.
