New produce, amazing nutrition
How to choose ripe produce for better oral and eye health
Exploring new foods and recipes is an exciting way to discover fresh new flavors and expand your cooking skills. As a bonus, cooking with healthy ingredients will provide nutrition that benefits your dental and vision health!
But if you’re buying fruits and vegetables that you aren’t familiar with, it can be challenging to tell when they’re ripe and ready for use. And ripeness can make all the difference with texture and flavor — something you probably know if you’ve ever bitten into a mushy apple or eaten a wilted salad!
Use this guide to help you confidently choose ready-to-eat fruits and vegetables during your next grocery store visit!
Mango
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Nutritional benefits: Mangoes are rich in vitamins A and C, both of which are essential for maintaining good vision and healthy teeth. Vitamin A keeps your retina working properly so you can see the full spectrum of light, while vitamin C helps protect gum health and prevent gum disease. -
When is it ripe? A ripe mango will have a slight give when gently squeezed and will sometimes emit a sweet, fragrant aroma at the stem end. Don’t rely on the color of the mango, as this is not always an indicator of ripeness.
Savor sweet mango: Mango, avocado, and arugula salad
Kiwi
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Nutritional benefits: Kiwis are packed with vitamins C and E, which both strengthen gums and may reduce risk for gum disease. Additionally, kiwis contain antioxidants that are beneficial for eye health.
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When is it ripe? A ripe kiwi will give slightly with a gentle squeeze and have a sweet, fruity smell. If it’s too firm and doesn’t have an aroma, it’s probably not ripe yet. And if the skin is too soft or the kiwi smells slightly sour, it may be past its prime.
Freeze a few flavor pops: These kiwi melon teething pops are a great way to soothe your child’s discomfort, but they are also a tasty snack for adults!
Grapefruit
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Nutritional benefits: Grapefruits are another fruit that’s high in vitamin C for healthy gums. On top of that, a single grapefruit contains almost 50% of your daily serving of vitamin A, which also helps prevent dry eyes and nighttime blindness.
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When is it ripe? Surprisingly, you want to look for grapefruits that are not perfectly round. Flattened sides or an oval shape, along with a firm feel when you squeeze it, mean that a grapefruit is ripe. A ripe grapefruit will also feel heavier because it has more juice inside.
Citrus fruits have many health benefits but the acid in the fruit can also damage tooth enamel. Enjoy them in moderation and be sure to wash them down with water after!
Bell Peppers
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Nutritional benefits: Similar to mangoes, bell peppers are an excellent source of vitamin A, which promotes tooth health and supports your eyes. They also contain vitamin C to support gum health and antioxidants that benefit your dental and vision health.
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When is it ripe? It’s a little easier to determine ripeness with bell peppers — they should have unblemished, smooth skin with a vibrant color, whether you’re choosing red, green, or yellow.
Try a new spin on the cheesesteak: Philly cheesesteak stuffed peppers
Avocado
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Nutritional benefits: Avocados are packed with vitamin K, which helps strengthen your tooth enamel and bones, as well as vitamin E, which can reduce your risk for macular degeneration in your eyes.
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When is it ripe? A ripe avocado will have dark green or black skin with a bumpy texture. It should also have a soft, but not mushy, texture when you gently squeeze the skin.
Enjoy a creamy, protein-packed breakfast: Baked avocado egg
Sample produce and smile
Now that you know how to pick out perfect produce, head to the store and try some fruits and vegetables! Your taste buds (and your dental and vision health) will thank you.
