How to Choose the Most Nutrient Dense Foods in the Farmer’s Market

Farmers markets are a great place to find fresh off the farm produce and dairy products. You can typically find just about any fruit or vegetable you want. If you shop smart, the prices can be more affordable than shopping at a supermarket. While there are plenty of reasons to visit a Farmers market, pay attention to the produce you choose.

As you are probably aware, different fruits and vegetables offer a varying array of nutrients, vitamins, and minerals. Also, some produce has more or less nutrients than others.

By knowing which produce has the highest levels of nutrients, you can get the most out of your fruits and vegetables. Start improving your health by learning which produce from the Farmers market has the most nutrients.

Beets Contain Betalains

Beets can be cooked in many ways, including grilling, boiling, and roasting. When cooking beets, include the leafy tops. They contain more nutrients than the rest of the plant. The darker color that a beet has, the more betalains it contains. This cancer fighting compound makes beets the perfect addition to your produce bag.

Get Beta-Carotene from Carrots

Carrots are one of the few vegetables that is healthier when cooked. Most produce begin to lose nutrients as they cook, while cooking a carrot will help release beta-carotene. Beta-carotene can help improve your skin and keep your hair healthy.

Tomatoes Also Fight Cancer

Lycopene, found in tomatoes, can also help fight cancer. Grape and cherry tomatoes can contain up to 18 times the amount of lycopene as the more common beefsteak tomatoes. Tomatoes can be used in salads, sandwiches, and soups.

Kale is Not a Novelty

Kale became a sensation overnight and was proclaimed the new super food. This was not some novelty. Kale truly does have an amazing amount of healthy nutrients, including antioxidants, vitamin C, and phytonutrients. When shopping for kale at the Farmers market, also look for the freshest kale. Kale retains its nutrients better if eaten raw.

Keep the Flesh of the Peach

Peaches are another item to keep your eye out for. Save the flesh of the peach, as it contains more antioxidants than the rest of the fruit. Serve with a variety of summer desserts.

Dark Lettuce

When you shop for lettuce, look for red, purple, and brown lettuce. These darker heads of lettuce have more anthcyanins. These plants have absorbed more nutrients than their lighter colored counterparts. You will find that the darker lettuce leaves tend to have a fuller flavor.

Find Ripe Watermelons

The riper the watermelon the better. Watermelons, like tomatoes, are packed with lycopene. To get more of the cancer fighting powers of lycopene, shop for fresh watermelon with a deep red center.

Always make a list before you go to the Farmers market. While you should look for new fruits and vegetables to try, use a short list to ensure you grab your essential produce. The more of a variety that you include in your diet, the more positive health benefits you will receive. Remember the fruits and vegetables listed, to get a healthy dose of the most important nutrients.


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