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By Liz Vaccariello
Yesterday marked the first day of spring, and I can’t wait for all the delicious, seasonal fruits and veggies from my local markets. There’s pretty much nothing bad about adding more produce to your diet, but I was shocked to learn just how much healthier you can make your food with these effortless tricks you can use year-round.
1) Chew grapefruit thoroughly to absorb more nutrients.
This zesty fruit seems to be having a moment right now, with “retro foods” like cottage cheese becoming fashionable again. But I’m picking them up this week because they’re in season and a great alternative to oranges. You absorb more of the powerful cancer-fighting antioxidant lycopene in pink grapefruit when you break all the cell walls, so either throw them in a blender for a shake or take your time chomping away.
2) Make your salad a day in advance to up your antioxidants.
Tearing romaine and iceberg lettuce the day before quadruples the antioxidant content, according to the thousands of scientific studies reviewed by author of the new book Eating on the Wild Side. Shred clean greens with your fingers, put in a plastic bag with a paper towel to absorb extra moisture, and keep in the fridge till the next day. Then toss with your favorite toppings.
3) Pick the yellowest ears of corn for more vitamins.
Corn is one of my favorite warm season vegetables, so it's nice to know I'll reap 35 times more beta-carotene with a rich, yellow ear. Beta-carotene, a precursor to vitamin A, contains powerful antioxidant functions like maintaining eye health and lowering cancer risk. Studies have also shown that pairing foods rich in beta-carotene with a healthy fat, like olive oil—which is loaded with healthy fats to promote weight loss— helps the body absorb it more effectively.
4) Rub the skin of kumquats before you pop them in your mouth for max vitamins, too.
This neat trick, which I discovered from The FruitGuys Almanac, opens up the pores of the fruit to release the powerful mix of nutrients, including limonene, vitamin C, carotenes, and lutein, in these olive-sized citrus dynamos. They’re a great afternoon snack; I pop a handful or so with almonds for a quick burst of energy. Aim for about five to get a good dose of nutrients and eat them whole (peel and all) to reap their full benefits.
5) Store asparagus like roses to boost antioxidant levels.
As soon as I see this versatile veggie pop up at my supermarket, I know spring has arrived. Place the stalks upright in a small vase or bowl in your fridge to keep their intake of oxygen and breaking down of starches and sugars, as well as the release of carbon dioxide flowing through their cellls, and you'll prevent spoilage while keeping the veggies fresher and more antioxidant-rich. Asparagus is also a great source of filling fiber, as well as protein, vitamin C, and a research-backed anti-inflammatory.
6) Poke holes in your broccoli bag for more nutritional punch.
Talk about simple: Storing broccoli wrapped in a plastic bag with tiny pricks in it (like from a fork) yields up to 125 percent more antioxidants, because it lets the air circulate and nourish the vegetable. This miraculous green veggie supports skin and eye health and contains vitamins A and K, which helps with vitamin D deficiency. A 2012 study from Oregon State University found that sulforaphane, a compound in cruciferous veggies like broccoli, is responsible for helping the body ward off cancer by inhibiting the development of certain tumors.
7) Bake with avocados instead of butter to slash saturated fats.
More than 75 percent of the fat in the versatile "alligator pear" is unsaturated (monounsaturated and polyunsaturated, the good kinds) and they'll pack your baked goods with nearly 20 vitamins, minerals, and phytonutrients. For a rule of thumb, use a 1:1 substitution of avocado for butter. When using avocados in place of oil, you might need to add another liquid to thin down the batter.
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