“Eat your vegetables” is the daily bread for nutritionists and mothers around the world, and for good reason. Vegetables are a source of vitamins, minerals, fiber and antioxidants. Studies have linked vegetable consumption to a reduced risk of heart disease and some cancers. So what vegetables are healthy? And what types of healthy vegetables are easy to grow in the garden? Interested in learning more? You’ve reached the right place as today, we bring you the healthiest veggies you can grow in your garden.
Kale
Packed with nutrients, kale is one of the healthiest vegetables you can eat. One cup of raw, chopped kale contains more than the recommended daily value of vitamins A, C, and K. It’s also a good source of minerals like calcium, copper, magnesium, manganese, iron, and potassium. But most importantly, kale contains cholesterol-lowering antioxidants, cancer-fighting substances, and vision-protecting micronutrients.
Tomatoes
Consuming tomatoes and tomato-based products, such as salsa, improves heart health and reduces the risk of certain cancers. This garden staple is rich in antioxidants, including vitamins C, vitamin E and beta-carotene. It also contains lycopene, a unique antioxidant that research has linked to a reduction in prostate cancer.
Beets
Those roots vegetables are easy-to-grow and contain 20% of the recommended daily amount of folic acid. This source of B vitamins prevents birth defects in developing fetuses and helps us produce red blood cells. Beets are also a natural source of nitrates that lower blood pressure.
Spinach
This easy-to-grow spring crop is another one of the healthiest vegetables to eat. Spinach is loaded with antioxidants, vitamins, minerals, and fiber. According to research, the organic compounds found in spinach reduce the risk of cancer, help control blood pressure, promote eye health and reduce stress.
Red Bell Peppers
Bell peppers provide 100% of the recommended daily value of vitamin C, but specifically red bell peppers contain more of this beneficial antioxidant. Red bell peppers also have high levels of vitamin A and carotenoid-type antioxidants.
Broccoli
This fiber-rich vegetable is packed with vitamins, minerals, and antioxidants. In combination, these can help lower blood sugar and promote digestive health. Compounds in broccoli are also known to slow down the aging process, including age-related mental decline.
Sweet Potatoes
Baked, fried, or in a casserole, sweet potatoes provide a wealth of vitamins, minerals, fiber, and antioxidants. They are especially rich in vitamin A, which promotes healthy vision.
Green Beans
In addition to providing a wealth of vitamins and minerals, green beans are a legume crop. This means that they also contain significant amounts of protein. One cup of chopped green beans adds 1.8 grams of this essential nutrient to the diet.
Fennel
This often-overlooked garden delicacy is considered a heart-healthy food. The strong licorice flavor of this unusual vegetable can also stave off stomach pains.
Turnips
These easy-to-grow cruciferous vegetables have the same health benefits as broccoli, cabbage, and kale. Turnips are packed with vitamins, minerals and fiber and are a particularly good source of a variety of B vitamins. But it’s not just their roots, the leaves are also a good source of Omega 3 fatty acids.
Vegetarian Gardening Tips
Healthy vegetables start with healthy plants. To get the most nutritional value from your garden, provide plenty of nutrient-rich compost or fertilize regularly. Plant at the right time to increase let them thrive.
Harvest at the peak of maturity when most vegetables have their highest nutrient levels. Finally, consider gardening organically to reduce exposure to chemicals that can negatively impact your health.
Now that you know which healthy vegetables you can grow at home, you already have everything to start with your own garden and you have no excuses to postpone this task any longer. Do you already know what is the first thing you want to grow? Let us know in the comments below.
