How to get the most out of your greens

We all know that fruit and vegetables are good for us, and here are some ways to make them even better. A study published in the June issue of Current Biology reported the way we store our fruit and vegetables can have an impact on their nutritional value - including their anti-cancer properties.

Daphne Wu, a British state registered dietitian and PhD researcher, says that most produce can be stored in cool, dry places. But you should consider factors such as humidity, temperature, light, and air circulation.

For example, moisture and cold can cause bananas to deteriorate more quickly, so it's best to store them at room temperature and in the open, rather than in a cold fridge. During the summer, ripening times are shortened, so it is probably not a good idea to store your fruit and vegetables at room temperature.

Potatoes should not be exposed to light, as this triggers the production of a toxin, which turns their skin and flesh green. And both high and low temperatures can affect the sugar content of potatoes, which may change their flavour and colour. If you don't wish to eat your veggies raw, flash cooking is recommended to keep their antioxidants intact, since many of these nutrients, including vitamin C, are sensitive to heat. Steaming, microwaving, or stir-frying vegetables is preferable to boiling because these methods help to retain the nutrients.

Certain antioxidants such as lycopene, which is found in tomatoes, are only released through cooking, so Wu suggests cooking them rather than consuming them raw. To remove microbes and contaminants that can cause vomiting and food poisoning, Sally Shi-Po Poon, a registered dietitian from Personal Dietitian, recommends washing all produce before consuming. They may lose some of their water-soluble vitamins in the process, so try not to scrub them too vigorously. Simply hold the fruit or vegetable under running water for several seconds and rub the skin gently using your fingers or a soft brush.

Cook or consume your fruit and veggies immediately after washing them. Do not wash just before storing, as this may increase the spoilage rate. Peeling may make a fruit or vegetable look better, but the skin contains plenty of vitamins and minerals. The skin of a carrot and a potato holds lots of vitamin C and fibre, so stripping this outer layer lessens the nutritional value. Before cooking all root vegetables, it is important to scrub away the soil and dirt with a soft brush.

Apple skin, too, is packed with nutrients and insoluble fibre, says Charmain Tan, a registered dietitian from Seventeen Nutrition Consultants. An apple with the skin on contains about 5.4 grams of fibre and 17 per cent vitamin C.