10 Wild and Healthy Choices by Judith Fertig “
says wild food expert Jo Robinson. “Unfortunately, the most popular ones are the least nutritious, like Golden Delicious apples and supersweet corn.” In Eating on the Wild Side, Robinson cites consider-
T
able research that shows we can make better choices within each food category by simply selecting varieties closer to their wild ancestors. Generally, the most phytonutrient-rich options include kale, spinach, lettuces, asparagus and arti- chokes. Here are other top tips from the literature.
n Tart apples such as Granny Smith, Braeburn, Honeycrisp and Liberty boost phytonutrients and fiber while reducing fructose content.
n Haas avocados deliver more vitamin E and other antioxi- dants to support smooth skin and shiny hair than smaller Mexican avocados.
n Red finger bananas, when fully ripened to a deep ma- genta, are higher in vitamin C, beta-carotene, potassium and fiber than the common Cavendish banana.
he old way of thinking about fruits and vegetables is ‘the more, the better,’ regardless of what you choose,”
n Canned beans (which have been dried and then cooked) are better than home-cooked beans because the heat required for the canning process enhances their nutri- tional content.
n Grass-fed beef is higher in vitamin E, beta-carotene and omega-3 essential fatty acids than corn-fed beef.
n Dried currants made from Black Corinth grapes (sold as “Zante currants”) have more antioxidants than either brown or golden raisins.
n Red grapefruit is preferred to yellow; the darker the red, the more beneficial the fruit. Red grapefruit but not yellow has been shown to lower triglycerides.
n Raw kale is both the most bitter and beneficial of all the cruciferous vegetables.
n Dark orange-hued mangos are superior to other tropical fruits, possessing five times the vitamin C of oranges and the fiber of pineapples.
n Cherry, grape and currant tomatoes deliver more cancer- preventing lycopene than beefsteak tomatoes.
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