The Everyday KitchenFood advice for a busy life
Rich in nutrition, vegetables are incredibly good for you. Fibre, magnesium, potassium, vitamin C, beta-carotene and antioxidants are just some of the goodies you get from eating vegies. Plus, they're also low in kilojoules.
However, to get the most out of your vegetables it's important to buy the freshest produce possible.
What to look for when buying vegetables
- If possible buy vegetables in season when they're at their freshest, tastiest and most nutritious.
- Choose crispy vegetables, with brightly coloured leaves. Pick produce that's unbruised and has intact, firm skin. Avoid wilted, droopy-looking vegetables with slimy leaves and bruised flesh - these are old and will deteriorate quickly.
- Eat a variety. No one vegetable will give you everything you need. Different vegetables contain different types and amounts of antioxidants. When doing your shopping choose a variety of vegetables and you'll be adding value to your diet.
- Don't regard frozen vegetables as second-best. Snap-frozen soon after picking, frozen vegies retain a lot of the nutrients fresh ones lose during transport and storage. Frozen peas can have 60 percent more antioxidant carotenoids and similar levels of vitamin C and folate, to fresh peas that have been stored and cooked.
Of course the most important thing with vegetables is to eat plenty of them.
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