One of the reasons why Italians eat so well is that every last one of them believes it is their fundamental right to walk out of the market with the very best ingredients. They won’t settle for a wrinkled eggplant, a withering artichoke, or an apple that tastes like Styrofoam. And neither should you.Problem is, finding the best, ripest, most jaw-droppingly tasty fruits and vegetables isn't as intuitive as you might think. It's a task that requires the attention of all five senses in order to pick up on the subtleties and nuances behind ultimate ripeness and utmost quality. To guide you in your produce pursuit, we've written the rules for picking the best fruits and vegetables and how to store them for optimum flavor and longevity.
Apples
Peak Season: September to May
Artichokes
Peak Season: March to May
Perfect Pick: Deep green and heavyset with undamaged, tightly closed leaves. The leaves should squeak when pinched together. One that is starting to open is past its best days.
Handle with Care: Store in the fridge in a plastic bag for up to 5 days.
The Payoff: A higher total antioxidant capacity than any other common vegetable, according to USDA tests.
Handle with Care: Store in the fridge in a plastic bag for up to 5 days.
The Payoff: A higher total antioxidant capacity than any other common vegetable, according to USDA tests.
Arugula
Peak Season: March to November
Perfect Pick: Emerald green leaves that are not yellowing or limp. The smaller the leaf, the less pungent its bite.
Handle with Care: Enclose roots in a damp paper towel and place the leaves in a plastic bag. Store in the fridge for 2 to 3 days.
The Payoff: Vitamin K, which may improve insulin sensitivity, offering protection against diabetes.
Handle with Care: Enclose roots in a damp paper towel and place the leaves in a plastic bag. Store in the fridge for 2 to 3 days.
The Payoff: Vitamin K, which may improve insulin sensitivity, offering protection against diabetes.
Asparagus
Peak Season: March to June
Perfect Pick: Vibrant green spears with tight purple-tinged buds. Avoid spears that are fading in color or wilting. Thinner spears are sweeter and more tender.
Handle with Care: Trim the woody ends and stand the stalks upright in a small amount of water in a tall container. Cover the tops with a plastic bag and cook within a few days.
The Payoff: Folate, a B vitamin, that protects that heart by helping to reduce inflammation.
Handle with Care: Trim the woody ends and stand the stalks upright in a small amount of water in a tall container. Cover the tops with a plastic bag and cook within a few days.
The Payoff: Folate, a B vitamin, that protects that heart by helping to reduce inflammation.
Avocados
Peak Season: Year-round
Perfect Pick: Firm to the touch without any sunken, mushy spots. They should not rattle when shaken—a sign the pit has pulled away from the flesh.
Handle with Care: To ripen, place avocados in a paper bag and store at room temperature for 2 to 4 days. To speed up this process, add an apple to the bag, which emits ripening ethylene gas.
The Payoff: Plenty of cholesterol-lowering monounsaturated fat.
Handle with Care: To ripen, place avocados in a paper bag and store at room temperature for 2 to 4 days. To speed up this process, add an apple to the bag, which emits ripening ethylene gas.
The Payoff: Plenty of cholesterol-lowering monounsaturated fat.
Bananas
Peak Season: Year-round
Perfect Pick: Ripe bananas have uniform yellow skins or small brown freckles indicating they are at their sweetest. Avoid any with evident bruising or split skins.
Handle with Care: Store unripe bananas on the counter, away from direct heat and sunlight (speed things up by placing green bananas in an open paper bag). Once ripened, refrigerate.
The Payoff: Vitamin B-6, which helps prevent cognitive decline, according to scientists at the USDA.
Handle with Care: Store unripe bananas on the counter, away from direct heat and sunlight (speed things up by placing green bananas in an open paper bag). Once ripened, refrigerate.
The Payoff: Vitamin B-6, which helps prevent cognitive decline, according to scientists at the USDA.
Beets
Peak Season: June to October
Perfect Pick: Smooth, deep-red surface that's unyielding when pressed. Smaller roots are sweeter and more tender. Attached greens should be deep green and not withered.
Handle with Care: Remove the leaves (which are great sautéed in olive oil) and store in a plastic bag in the fridge for no more than 2 days. The beets will last in the crisper for up to 2 weeks.
The Payoff: Nitrate, which may help lower blood pressure.
Handle with Care: Remove the leaves (which are great sautéed in olive oil) and store in a plastic bag in the fridge for no more than 2 days. The beets will last in the crisper for up to 2 weeks.
The Payoff: Nitrate, which may help lower blood pressure.
Bell Peppers
Peak Season: July to December
Perfect Pick: Lots of heft for their size with a brightly colored, wrinkle-free exterior. The stems should be a lively green.
Handle with Care: Refrigerate in the crisper for up to 2 weeks.
The Payoff: All bell peppers are loaded with antioxidants, especially vitamin C. Red peppers lead the pack, with nearly three times the amount of vitamin C found in oranges.
Handle with Care: Refrigerate in the crisper for up to 2 weeks.
The Payoff: All bell peppers are loaded with antioxidants, especially vitamin C. Red peppers lead the pack, with nearly three times the amount of vitamin C found in oranges.
Blueberries
Peak Season: June to August
Perfect Pick: Plump, uniform indigo berries with taut skin and a dull white frost. Check the bottom of the container for juice stains indicating berries have been crushed. Those with a red or green tinge will never fully ripen.
Handle with Care: Transfer, unwashed, to an airtight container and refrigerate for 5 to 7 days. Blueberries spoil quickly if left at room temperature.
The Payoff: More disease-fighting antioxidants (especially in wild blueberries) than most commonly consumed fruits, according to Cornell University researchers.
Handle with Care: Transfer, unwashed, to an airtight container and refrigerate for 5 to 7 days. Blueberries spoil quickly if left at room temperature.
The Payoff: More disease-fighting antioxidants (especially in wild blueberries) than most commonly consumed fruits, according to Cornell University researchers.
Broccoli
Peak Season: October to May
Perfect Pick: Rigid stems with tightly formed floret clusters that are deep green or tinged purple. Pass on any with yellowing heads—they will inevitably be more bitter.
Handle with Care: Place in a plastic bag and store in the refrigerator for up to 1 week.
The Payoff: Sulforaphane, which activates enzymes that seek and out destroy cancerous cells.
Brussels Sprouts
Peak Season: October to November
Perfect Pick: Compact, tight, and unshriveled heads that are vibrant green and feel overweight for their size. Select ones of similar size for ease of cooking, knowing that smaller sprouts pack sweeter flavor.
Handle with Care: Place in a plastic bag and store in the refrigerator for up to 1 week.
The Payoff: Nitrogen compounds called indoles, which have cancer-protecting efficacy.
Handle with Care: Place in a plastic bag and store in the refrigerator for up to 1 week.
The Payoff: Nitrogen compounds called indoles, which have cancer-protecting efficacy.
Cabbage
Peak Seaon: Year-round
Perfect Pick: Tightly packed, crispy, deeply hued leaves free of blemishes. Should feel dense when lifted; it's best that the stem not have any cracks at its base.
Handle with Care: Tightly enclose cabbage in a plastic bag and store in the fridge for up to 10 days.
The Payoff: More than half your vitamin K requirement in just 1 cup.
Handle with Care: Tightly enclose cabbage in a plastic bag and store in the fridge for up to 10 days.
The Payoff: More than half your vitamin K requirement in just 1 cup.
Cantaloupe
Peak Season: May to September
Perfect Pick: The stem end should have a smooth indentation. Look for a sweet aroma, slightly oval shape, and a good coverage of netting. The blossom end should give slightly to pressure. Avoid those with soft spots—an indication of an overripe melon.
Handle with Care: Ripe cantaloupes should be stored in plastic in the fridge for up to 5 days, after which they begin to lose flavor.
The Payoff: Loads of vitamin C, which may offer protection against having a stroke.
Handle with Care: Ripe cantaloupes should be stored in plastic in the fridge for up to 5 days, after which they begin to lose flavor.
The Payoff: Loads of vitamin C, which may offer protection against having a stroke.
Carrots
Peak Season: Year-round
Perfect Pick: Smooth and firm with bright orange color. Avoid those that are bendable or cracked at the base, or that have patches of frosty white on their skin. Bunches with bright green tops still in place are your freshest choice.
Handle with Care: Store carrots with the greens removed in the crisper in a plastic bag for up to 3 weeks.
The Payoff: Beta-carotene, the source of vitamin A, which helps fight off infections.
Handle with Care: Store carrots with the greens removed in the crisper in a plastic bag for up to 3 weeks.
The Payoff: Beta-carotene, the source of vitamin A, which helps fight off infections.
Cauliflower
Peak Season: September to November
Perfect Pick: Ivory white and compact florets with no dark spotting on them or the leaves. The leaves should be verdant and perky.
Handle with Care: Refrigerate, unwashed, in a plastic bag for up to 1 week. If light brown spots develop on the florets, shave off with a paring knife before cooking.
The Payoff: Detoxifying compounds called isothiocyanates, which offer protection against aggressive forms of prostate cancer.
Handle with Care: Refrigerate, unwashed, in a plastic bag for up to 1 week. If light brown spots develop on the florets, shave off with a paring knife before cooking.
The Payoff: Detoxifying compounds called isothiocyanates, which offer protection against aggressive forms of prostate cancer.
Celery
Peak Season: Year-round
Perfect Pick: Solid, tight stalks with only a few, if any, cracks and vivid green, not yellowing leaves. The darker the celery, the stronger the flavor.
Handle with Care: Sturdy celery can be stored in the fridge in a plastic bag for 2 weeks.
The Payoff: Luteolin, a flavonoid linked to reduced brain inflammation, a risk factor for Alzheimer's.
Handle with Care: Sturdy celery can be stored in the fridge in a plastic bag for 2 weeks.
The Payoff: Luteolin, a flavonoid linked to reduced brain inflammation, a risk factor for Alzheimer's.
Eggplant
Peak Season: August to September
Perfect Pick: Good weight to them with tight, shiny, wrinkle-free skin. When they're pressed, look for them to be springy, not spongy. The stem and cap should be forest green, not browning.
Handle with Care: Store eggplants in a cool location (not the fridge) for 3 to 5 days. Eggplants are quite sensitive to the cold.
The Payoff: Chlorogenic acid, a phenol antioxidant that scavenges disease-fighting free radicals.
Handle with Care: Store eggplants in a cool location (not the fridge) for 3 to 5 days. Eggplants are quite sensitive to the cold.
The Payoff: Chlorogenic acid, a phenol antioxidant that scavenges disease-fighting free radicals.
Fennel
Peak Season: Year-round
Perfect Pick: Bulbs should be uniform in color, with no browning and a clean, fragrant aroma. Smaller bulbs have a sweet flavor similar to licorice. Leave bulbs with wilted tops, called fronds, behind.
Handle with Care: Separate the greens and bulbs and keep each, unwashed, in plastic bags in the refrigerator for 3 to 5 days. Wilted fennel can be revived in ice water.
The Payoff: Anethole, a phytonutrient that may lessen inflammation and cancer risk.
Handle with Care: Separate the greens and bulbs and keep each, unwashed, in plastic bags in the refrigerator for 3 to 5 days. Wilted fennel can be revived in ice water.
The Payoff: Anethole, a phytonutrient that may lessen inflammation and cancer risk.
Figs
Peak Season: July to September
Perfect Pick: Plump with deeply rich color; soft but not mushy to the touch. Avoid those with bruises or a sour odor.
Handle with Care: Place fresh figs on a plate lined with a paper towel and eat them as they ripen. They bruise easily, so gentle handling is prudent. They also ripen quickly, so eat within a few days.
The Payoff: Phytosterols, which help keep cholesterol levels in check.
Garlic
Peak Season: Year-round
Perfect Pick: The bulb should feel heavy for its size, with tightly closed cloves in the bulb that remain firm when gently pressed. The skin can be pure white or have purple-tinged stripes and should be tight fitting.
Handle with Care: Place bulbs in a cool, dark, well-ventilated location for up to 1 month.
The Payoff: The cancer-fighting compound allicin, which can cut down Helicobacter pylori—the bacteria strain responsible for the development of stomach ulcers.
Handle with Care: Place bulbs in a cool, dark, well-ventilated location for up to 1 month.
The Payoff: The cancer-fighting compound allicin, which can cut down Helicobacter pylori—the bacteria strain responsible for the development of stomach ulcers.
Grapefruit
Peak Season: October to June
Perfect Pick: Opt for a heavy fruit (a sign of juiciness) with thin skin that is a tad responsive to a squeeze. Small imperfections in color and skin surface are not detrimental to the sweet-tart flavor. Yet, avoid any that are very rough or have soft spots. The same criteria apply for oranges.
Handle with Care: Store refrigerated for 2 to 3 weeks.
The Payoff: The anticancer phytonutrient lycopene and 120% of daily vitamin C needs in 1 cup.
Handle with Care: Store refrigerated for 2 to 3 weeks.
The Payoff: The anticancer phytonutrient lycopene and 120% of daily vitamin C needs in 1 cup.
Grapes
Peak Season: June to December
Perfect Pick: Plump, wrinkle free, and firmly attached to the stems. There should be no browning at the stem connection, but a silvery white powder ("bloom") keeps grapes, especially darker ones, fresher longer. Green grapes with a yellowish hue are the ripest and sweetest.
Handle with Care: Loosely store, unwashed, in a shallow bowl in the fridge for up to 1 week.
The Payoff: Reseveratrol, a potent antioxidant in red/purple grapes that offers protection against cardiovascular disease.
Handle with Care: Loosely store, unwashed, in a shallow bowl in the fridge for up to 1 week.
The Payoff: Reseveratrol, a potent antioxidant in red/purple grapes that offers protection against cardiovascular disease.
Green Beans
Peak Season: April to October
Perfect Pick: Vibrant, smooth surface without any visible withering. They should "snap" when gently bent and appear moist on the inside.
Handle with Care: Refrigerate, unwashed, in an unsealed bag for up to 1 week.
The Payoff: Fiber (4 grams in 1 cup), which can reduce all-cause mortality, according to Dutch researchers.
Handle with Care: Refrigerate, unwashed, in an unsealed bag for up to 1 week.
The Payoff: Fiber (4 grams in 1 cup), which can reduce all-cause mortality, according to Dutch researchers.
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