Here is more info from Nutrition Action..I am making it simpler...just highlighting the top 3 groups of veggies, for optimal super health
TOP NOTCH GROUP
Kale, spinach, collards, and other dark leafy greens ( make sure that the greens you buy are dark green, even lettuces..any yellowing means they are old, and no good)
The outer dark green leaves of cabbage and lettuce have more nutrition than the white and yellow hearts.
Tomatoes will ripen at home if placed with bananas or apples, don't buy ripe tomatoes if not using that day, in warm climates, also never place tomatoes in cold storage/fridge..it spoils their flavor and they lose any bloom
Bell peppers, eggplants should be hard and crisp like apples when you buy them any sponginess on eggplants or soft spots on peppers mean they are old, and probably lacking in Vit C.
Cabbages red or green should be tightly packed.
Broccoli (flower heads) heads should be tight and also dark green
Sweet potatoes and yams look out for any mold or bruises and avoid.
all these vegetables are rich sources of lutein, beta carotene, Vit A, C &K, iron, calcium ( this source is easier to digest than dairy calcium), fiber, folate
Group #2
Contain Vit C, K, Lutein beta carotene in smaller amounts but are high in fiber..
avocado, green beans, lima beans, asparagus, cauliflower, celery, and okra..again look for any broken pieces and avoid as well as loose heads of cauliflower or discoloration.
Celery should be crisp and have the root attached..avoid bruised or limp vegetables..they are too old and nutritional lacking, to try and revive at home.
Group 3
Allium Vegetables like onions ( all types inc. green and shallots), and garlic may lower certain cancer risks.
Cucumbers naturally cool the digestive system, and mushrooms exposed to sunlight triple their Vit E content.
Always store potatoes ( any color) in a cool dark place but not the fridge..any green potatoes ( have been exposed to natural light) are poisonous and should be thrown away.
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