How to choose good fruits and vegetables when shopping

It is no secret that fruits and vegetables are essential in a healthy diet. When buying them, however, it is important to pay attention to some points to, in fact, enjoy the best benefits that these foods offer.

Jamile Nogueira, nutritionist at All Clinik (RJ), comments that, in vegetables, for example, different types of compounds are present that are essential for the proper functioning of the body. “An example would be vitamin A, important in fighting infections and for visual health, present in foods such as pumpkin and carrots. In addition, vegetables have fiber that contributes to the proper functioning of the intestine”, she says.

“An important tip for choosing vegetables is to select those from the harvest, as they will be less exposed to pesticides and have greater amounts of nutrients, in addition to lower cost”, explains Jamile.

Carla Mourilhe, nutritionist at All Clinik (RJ), highlights that the great importance of including a variety of vegetables in the diet is due to meeting the needs of vitamins, minerals and fiber. “These have the function of increasing food residue in the digestive tract, increasing satiety and favoring intestinal functioning. In addition, they interfere with the absorption of glucose and cholesterol, preventing cardiovascular diseases and diabetes. And they have very low calories. In addition to all these benefits, many greens have a number of phytochemicals, which have disease-preventing and health-promoting properties,” she says.

Regarding fruits, Yasmin Gonzalez, nutritionist at All Clinik (Barra da Tijuca – RJ), points out that they contain vitamins and minerals, essential nutrients for good health. “They are rich in phytochemicals, natural compounds produced by the fruits themselves. And each fruit has a type of phytochemical. The best known are flavonoids, lycopene, anthocyanins and beta-carotene, which are responsible for the antioxidant action, prevention of prostate cancer, reduction of the risk of cardiovascular diseases, among other benefits”, she comments.

“Another interesting benefit of fruit consumption is the high fiber content they have, thus helping the intestines to function properly”, adds nutritionist Yasmin.

Yasmin points out, however, that, in order to enjoy all the benefits, it is essential to vary the fruits on the menu, so that you can have a good variety of nutrients. “It is also very important to choose fruit during the harvest, as this is the period when the fruit is at its peak nutritional value”, she guides.

Want to know how to make good choices when buying fruits and vegetables? Check out the nutritionists’ guidelines.

how to choose fruits

Nutritionist Yasmin explains what to consider when choosing the main types of fruit:

Avocado: it can’t be too hard or too soft. Feel the fruit and feel how it is. The avocado can even be bought harder, as it will ripen and be at the ideal point for consumption.

Pineapple: the more yellow, the better! If it’s green, it’s still not good for consumption and, if it’s too brown, it may be stale. A tip is to pull a petal from the middle of the crown… If it comes out easy, it’s good; if it’s hard to pull, it’s still not good for consumption.

Banana: the ideal thing is that the banana is very yellow, without spots and without green dots at the end. If you have many brown spots it is a sign of maturity.

Persimmon: the rind should not have any cracks and its color should be orange-red.

Coconut: for fresh coconut, to know if there is too much or too little water, just shake the coconut close to your ear… If you hear the sound of water, it is a sign that there is little water, so the ideal is not to hear anything! For dry coconut, choose the heaviest, sign of more pulp. And try hitting with a knife handle, if the sound is hollow, it’s not good; if it’s a squeaky sound, it’s a sign that the fruit is fresh.

Fig: the more purplish, the better. And when you see small wrinkles on the peel, it indicates that it is great for consumption.

Guava: when lightly squeezing the skin, the fruit should yield a little; otherwise it will be too green. But avoid buying those that are totally soft, as they will probably be “overcooked”. A tip is to opt for guavas that have an intense and pleasant scent.

Orange: Choose the firmer and heavier ones, which will have more juice. The types of oranges that have the thinnest, smoothest skin are juicier.

Lemon: if the skin is smooth, it is an indication that it has a lot of juice.

Papaya: opt for papaya with a yellowish/orange color. If it’s bruised and has brown spots, it’s not good for consumption.

Mango: There are several types of mango, but in general, the fruit should have a sweet smell and a reddish-yellow color. If the peel is crushed, bruised and with apparent liquid, it means it may be overcooked.

Passion fruit: its rind has to be firm, shiny and yellowish. A tip is to shake and feel if there is too much or too little pulp. When the rind is wrinkled and dark yellow in color, it is great for consumption.

Kiwi: a good tip to know if the kiwi is fit for consumption is to gently squeeze the fruit, if the fruit gives way and goes back to its initial shape, it’s great!

Apple: must be firm to the touch. If it’s soft, it’s not fit for consumption. The rule of looking at the color does not apply to the apple, however, depending on the type of apple, it can be redder or more greenish, as with the green apple.

Watermelon: The rind should be smooth, firm and without blemishes. Tap the end of the watermelon, if the sound is muffled, it’s ready for consumption.

Melon: the skin should be firm, without cracks and very yellow in color. When it touches the edges, if it yields to the touch, it is great for consumption, as it will be very ripe.

Pear: when it is very green, its flesh is still tough. The more yellow and brown pigments, the more perfect for consumption!

Peach: its smell should be sweet; its shell, smooth and without cracks. The coloring should not contain green spots, as this is a sign that the fruit is not ripe.

Tangerine: the color should be a very strong orange. Its skin should be smooth and not too thick… These are great indications that the fruit is great for consumption.

Grape: a tip is to gently shake the bunch, if too many grapes fall, it’s not good for consumption.

how to choose vegetables

Lettuce, asparagus, broccoli… Do you know how to choose?! Check out the tips from nutritionist Carla:

Chard: The leaves should be very green and firm. Give preference to those with a more closed and whitish center of the pack, and avoid those with yellow colors and insect marks.

Watercress: The leaves should have a dark green color and firm stems.

Celery: Leaves should be dark green and glossy, with no yellowing spots. It is important to separate the stalks to check for brown or black coloration inside. Prefer the heaviest packs.

Artichoke: the leaves must be closed, without black spots. To assess the appropriate point for consumption of the artichoke, you should hold it by the base and shake gently, the flexibility of the stalk indicates that it is ready to be consumed.

Lettuce: the leaves should be firm, with strong colors and slightly crunchy. Bundles with wilted leaves and brownish tones should be avoided. Iceberg lettuce has light green leaves; smooth and curly lettuces have more malleable leaves.

Alfalfa: Leaves should be whitish and light green in color, without excess moisture.

Chickpea: The leaves should be green, firm and without dark spots.

Asparagus: The stalks should be a bright green color, firm to the touch, but soft. The tips of the thorns should be closed with a slight purplish or dark green color. Avoid those with yellowed, stained, wilted, or flowering stems.

Bertalha: the leaves must be dark green, clean, without stains or insect marks. You should avoid those bundles with yellowed, wilted and torn leaves.

Broccoli: you should choose those with a dark green color, closed flower buds, firm stalks and fresh leaves. You should avoid buying the vegetable when the flowers are open or yellow.

Chives: the leaves should be very green and without dents. Those with yellowed and wilted leaves should be avoided.

Chicory: Leaves should be firm, very green and free of insect marks. Products with yellowed and/or wilted leaves should be avoided.

Coriander: the leaves should be very green, without spots and with crispy stems. Avoid bunches with yellowed leaves and soft stems.

Kale: Leaves should be dark green, firm and spotless.

Spinach: The leaves should be very green and firm, with no wilted parts. Products with yellowed leaves and darkened stems should be avoided.

Escarole: The leaves should be very green and firm, without spots or wilting and without insect marks.

Mint: Leaves should be very green and without dark spots.

Basil: the leaves should be smooth, without spots and black dots.

Mustard: The leaves should be very green and firm. Products with yellowed and wilted leaves should be avoided.

Arugula: The leaves should be very green and firm. Avoid those vegetables that are yellowed, wilted or with small black dots.

Parsley: The leaves should be very green and without dark spots.

Taioba: the leaves must be dark green in color, they must be firm, without tears and without darkened or yellowed areas.

“Remember: vegetables have a low shelf life and should be consumed soon after purchase so they don’t lose flavor and nutrients. Seasonality is always important for the decision to buy products, even as a matter of flavor”, guides Carla.

how to choose vegetables

Nutritionist Jamile highlights important points when choosing the main types of vegetables:

Pumpkin: must have a firm and smooth skin. In addition, when sold cut, it should have a color ranging from yellow to bright orange depending on the type of pumpkin in question.

Zucchini: must have a firm skin, without apparent damage and have a color ranging from white, light green and intense green.

Garlic: must not be crushed or bruised; must be intact, with the shell preserved, not being withered.

Eggplant: must have an intact and shiny skin, with no apparent damage.

Beetroot: you should choose those that are not too big, with tender and lush leaves. If it is wilted, it is a sign that the food is aged.

Onion: it must not be dented or bruised and the skin must be well preserved.

Carrots: should not be wilted or with damaged skin. A good test is to break the tip and see if it is rigid… A wilted carrot does not break easily.

Chuchu: you should choose those with a green skin, without small thorns (which indicate the aging of the food).

Cauliflower: the branches must not be yellowish, the flowers must be well closed and the leaves must be green and tender.

Potatoes in general: they must have the skin intact, without those spots…