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10 fruits, vegetables not to miss at your farmers market

Posted March 23

Like a photoshopped still-frame, the produce section of your average grocery store is often unchanging, despite turning seasons and changing weather.

Like a photoshopped still-frame, the produce section of your average grocery store is often unchanging, despite turning seasons and changing weather. Refrigeration, chemical preservation and shipping allow shoppers to find familiar fruits and vegetables year-round -- carrots and apples all cleaned, waxed and stacked in the customary quasi-pyramids of produce.

Though eating this way is convenient, many argue that it is not ideal for our bodies or the environment. Eating produce as it naturally grows by season not only provides more nutrients and promotes a healthier microbiome, but also allows for healthier crop rotation. Additionally, eating locally sourced fruits and vegetables helps your home-town farmers.

To assist those on their path to healthfulness, HealthGrove used data from the ESHA nutrition database to find the five healthiest fruits and five healthiest vegetables to keep an eye out for this spring and summer at your farmers markets and local produce stands. These are ranked by their nutrient score, which looks at the ratio of "good" nutrients, such as vitamins and minerals, to "bad nutrients," like cholesterol, fat and sugar.

Note: Though serving sizes may differ for these fruits and vegetables, it does not affect their nutrient score.

#5. Cranberries

Calories: 25
Serving Size: 0.5 cup (55 grams)
Nutrient Score: A
Good Source Of: Vitamin C (12.2% DV)

#4. Raspberries

Calories: 32
Serving Size: 0.5 cup (61.5 grams)
Nutrient Score: A
Good Source Of: Vitamin C (26.9% DV)

#3. Blackberries

Calories: 31
Serving Size: 0.5 cup (72 grams)
Nutrient Score: A
Good Source Of: Vitamin C (25.2% DV)

#2. Limes

Calories: 20
Serving Size: 1.0 lime (67 grams)
Nutrient Score: A
Good Source Of: Vitamin C (32.5% DV)

#1. Rhubarb

Calories: 11
Serving Size: 1.0 piece (51 grams)
Nutrient Score: A+
Good Source Of: Vitamin K (18.7% DV)

Though Rhubarb is scientifically regarded as a vegetable, the USDA categorizes it as a fruit. If it had been compared as a vegetable, it would have ranked at No.9.

#5. Garlic

Calories: 4
Serving Size: 1.0 teaspoon (2.8 grams)
Nutrient Score: A+
Good Source Of: Selenium (20.3% DV)

#4. Okra

Calories: 31
Serving Size: 8.0 okra (95 grams)
Nutrient Score: A+
Good Source Of: Vitamin K (37.2% DV)

#3. Broccoli Rabe

Calories: 4
Serving Size: 0.5 cup (20 grams)
Nutrient Score: A+
Good Source Of: Vitamin K (56% DV)

#2. Yam

Calories: 89
Serving Size: 0.5 cup (75 grams)
Nutrient Score: A+
Good Source Of: Vitamin C (21.4% DV)

#1. Kale

Calories: 8
Serving Size: 1.0 cup (16 grams)
Nutrient Score: A+
Good Source Of: Vitamin K (141% DV)

Research More Nutrition Facts on HealthGrove

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