Vegetables & Fruits: Nutrient Guide

General Tips

• Combine raw and cooked vegetables for optimal nutrition.
• Use cooking methods like steaming and stir-frying to preserve nutrients.
• Don't overcook — aim for tender-crisp texture.
• Eat vegetables close to harvest time.
• Wash all produce thoroughly.

Alphabetical Nutrient Highlights

Apples

Keep away from other produce due to ethylene gas. Refrigerate to extend life.

Avocados

Low in pesticides due to thick skin. Refrigerate once ripe.

Bananas

Ripen at room temp, refrigerate once ripe for 3 days.

Beets

Raw retains betalains. Cooked version best for pickling. Store in fridge.

Berries

Fragile. Refrigerate and do not wash until ready to eat.

Broccoli

Raw preserves sulforaphane. Steam to make digestion easier.

Brussels Sprouts

Good for pickling. Try red pepper flakes and mustard seed.

Carrots

Beta-carotene more available when cooked. Store in fridge.

Cauliflower

Store in refrigerator for 3–5 days.

Citrus Fruits

Keep loose in fridge. Lasts up to 3 weeks.

Cucumbers

Great for pickling. Use dill, mustard seed.

Garlic

Allicin best raw. Store separated cloves in fridge.

Greens (Spinach, Kale)

Raw preserves folate. Cooked aids mineral absorption. Buy local when possible.

Hot Peppers

Blister before pickling. Use sugar and garlic in brine.

Lettuce

Refrigerate. Bagged versions last 3–5 days post-opening.

Mushrooms

Steam or pressure cook to increase antioxidants.

Onions

Store in pantry or fridge. Keep away from other produce.

Peaches & Pears

Great pickled! Add cinnamon, cloves to the brine.

Root Vegetables

Store carrots, parsnips, radishes in fridge. Potatoes go in pantry.

Sweet Potatoes

Best baked with skin. Don’t refrigerate raw.

Tomatoes

Cooked increases lycopene. Refrigerate only when cut.

Watermelon Rind

Pickle with cloves, cinnamon, and lemon.

Zucchini

Fresh for up to 5 days in the fridge.

Cooking vs Raw – Nutrient Breakdown

Raw wins for: Vitamin C, B vitamins, sulforaphane (broccoli), allicin (garlic), betalains (beets).

Cooked wins for: Lycopene (tomatoes), beta-carotene (carrots), antioxidants (mushrooms), calcium/iron (spinach).

Situational Eating Tips

• Pre-workout: Whole grains,🍎🍌
• Post-workout: Protein + carbs combo (e.g., yogurt + fruit).
• Midafternoon slump: Oranges, berries, dark chocolate.
• Bloating: 🍌, kiwi.
• Cold/flu: Chicken soup, BRAT diet, melon.
• Hydration: Watermelon, cucumber, lettuce.
• Before drinking alcohol: Eat cheese, tofu.
• Trying to conceive: Leafy greens, citrus, strawberries.
• Complexion: Low-glycemic foods like oats, veggies.
• Busy day: Oatmeal for calm, steady energy.

Pickling Basics

• Use fresh produce within 24 hours of harvest.
• Essentials: jars, lids, plastic utensils, canning salt.
• Brine: Water, vinegar, salt, optional sugar/spices.
• Process: Clean, pack jars, pour hot brine, rest 48 hrs.
• Tip: Avoid metal tools; choose glass or plastic.

Organic vs Conventional labels

• 100% Organic: All ingredients certified organic.
• Organic: 95%+ organic ingredients.
• Made with Organic: 70%+ organic ingredients.
• "natural" or "farm-raised" are not regulated.
• Organic doesn't mean pesticide-free; natural ones still used.
• Vary produce to avoid overexposure to any one pesticide.

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