Food for thought: born to be wild with phytonutrients

I often do things the scrappy DIY way. Sometimes, though, I do want the easy way out. We hear that we should eat the rainbow of fresh fruits and vegetables, and sometimes we learn which ones. Yet I have just learned that there are more specific foods we can eat to benefit from protective, cancer-fighting phytonutrients. 

Read here for more on phytonutrients: http://www.dana-farber.org/uploadedFiles/Library/health-library/nutrition/phytonutrient-rich-foods.pdf

To yield the most nutrition, thaw frozen foods rich in phytonutrients in the microwave. Pesticide-free vegetation not from a hothouse typically has more phytonutrients. Steaming usually retains or even improves the amount of phytonutrients. If boiling, try to drink the water-boil pasta or grains with it or use it for stock or soups. 

Almonds

Granny Smith apples..and crab apples. Glad I ate a lot from our tree as a kid!

Avocados

Berries, especially chokeberries and blackberries

Wild and pick-your own blueberries 

Purple carrots

Citrus, especially grapefruit

Flax

Black and red grapes

Garlic, chopped and set aside for 10 or more minutes before cooking

Greens, notably dandelion greens and arugula 

Hazelnuts

Fresh herbs

Loose- leaf Lettuces with red and purple; bitter is better 

Green onions aka spring onions and scallions-the green part is best

Green, black and white teas

Heirloom Tomatoes; cooked is best for lycopene

Walnuts