It is a well-known fact that experts worldwide recommend including vegetables as part of your daily diet. Your body needs the added protein, vitamins, and minerals as you start growing older. The best way for the body to absorb these nutrients is to shuffle between various fresh vegetables as they are low in calories and high in vitamins.
Vegetables boost your daily nutrition, protein and make for a balanced diet. Incorporating fruits and vegetables into your daily diet will promote long and healthy life. It is crucial to procure fresh, healthy produce. However, growing your vegetables can be that bonus in your life and system.
Vegetables provide the body with essential antioxidants, vitamins, protein, magnesium, and various other minerals. They improve digestive health as they supply dietary fiber to our body. Leafy vegetables contain potassium which helps filter sodium easily and reduces blood pressure.
Vitamin K in leafy vegetables prevents calcium from building up in your arteries, reducing the risk of arterial damage and heart problems. Green leafy vegetables also have a low glycemic index. This helps control blood sugar and helps fight acne.
Vitamin C, commonly known as ascorbic acid, is a potent antioxidant. It helps with skin ailments, can make your skin glow, and boosts the immune system. The body does not store or produce vitamin C. So, it is essential to maintain a daily intake.
It is also vital for the bones, teeth, production of collagen, and absorption of iron. You will find vitamin C in Brussels sprouts, cauliflower, tomatoes, carrots, kale, potatoes, broccoli, asparagus, and other sources. Your garden will benefit well from these plants.
All vegetables are healthy, but some stand out with exceptional nutritional value. It is no secret that vegetables provide us with dietary fiber, folate, vitamins A, C, B-complex vitamins, and potassium. Folate, one of the B-complex vitamins, helps the body produce new blood cells, reduce depression and cancer. Non-starchy vegetables like broccoli, beets, or cauliflower are recommended in your daily diet.
Carrots are high in vitamin A and are excellent for helping lousy eyesight. Brussel sprouts, kale, green peas, cauliflower, lettuce, beans, and other vegetables can be a boon in your backyard. Prepare to dive into the details of the healthiest vegetables to eat and grow in your garden.
Healthiest Vegetables To Grow In Your Garden
These healthiest vegetables to grow in your garden stand out with exceptional health benefits. Check out these vegetables to grow with massive health benefits so you can eat your way to a healthy life.
Spinach is a low-calorie, green leafy vegetable loaded with nutrients and antioxidants. It is a good source of iron, vitamins, minerals, proteins and essential for bone health, skin, and hair. Spinach is beneficial for people with diabetes and lowers the risk of cancer.
It is also a great source of vitamin K, fiber, phosphorus, folate, magnesium, potassium, manganese, and thiamine. Spinach grows well in nitrogen-rich soil and organic matter such as compost. This leafy vegetable is a cool-weather crop. So, grow spinach during summers in the shade of other crops or cover it with a cloth.
About a week before planting, soak spinach seeds in water for 24 hours, then store in a cool, airtight container. The seeds will retain enough water for the first two phases of germination. Plant spinach seeds about 1 inch apart in rows that should be 14-18 inches apart. Prevent overwatering and cover seeds with a 1/2 inch of soil. Keep soil moist and water regularly.
To grow spinach twice a year, plant seeds 6-8 weeks before the end of spring and 6-8 weeks just before fall begins. The pH of the soil needs to be between 6.0 and 7.0.
Thin the seedlings about 3-4 inches apart when they are about to sprout. It is now time to start your green diet.
Lettuce is loaded with vitamins and minerals and is a powerful way to increase antioxidants in the blood. It is a good deal of vitamins C and K, which helps strengthen the bones. It helps maintain hydration levels. It also promotes good sleep and good vision.
Lettuce is also a good source of vitamin A, with smaller quantities of iron. Lettuce grows best in loose soil. Improve lettuce growing conditions by using compost and compost manure. This increases drainage and provides necessary nutrients.
Lettuce is usually planted in rows in soil that is 1/4 to 1/2 inch deep. It requires that moisture, so regular watering is better than deep watering. Water your lettuce plant every day, especially if the weather gets hotter. This crop also needs partial shade in the summer.
Prevent summer bolt by stopping to plant lettuce one month before warm summer temperatures begin. Start planting lettuce towards the end of summer to reach maturity in the cooler fall air. The best time to harvest is when they grow about 4-6 inches.
It is no secret that this root vegetable contains a good deal of vitamin A and is great to have in your vegetable garden. Carrots also contain beta carotene and vitamin K, which are essential for bone health. They are also abundant in potassium, fiber, calcium, and iron.
Yellow varieties contain lutein which is excellent for the eyes. Carrots boost the immune system, prevent constipation, and can also prevent diabetes. This versatile veggie can differ depending on the size, color, and where it is grown.
Plant seeds at least 1 inch apart and space your rows at least 15 inches wide. Keep thinning your plants as they grow. Carrots need well-drained and well-cultivated soil to flourish. They need an ample amount of water, so make sure to cover the soil thoroughly. This will help the growth of deeper roots.
The pH of the soil needs to be between 6 and 6.5. Carrots should be gently mulched to speed the germination process and avoid the sun from directly hitting roots. Harvest these root vegetables by loosening the soil around them and pulling them up by their stalks.
They are technically fruits, even though they are generally prepared and eaten as vegetables. Tomatoes are the primary source of the antioxidant lycopene, linked to many health benefits like reduced risk of heart disease and cancer. The presence of vitamins K and C, potassium, and folate makes your body stronger.
They are rich in vitamins and come in various colors like yellow, red, orange, purple, and green. The water content is super high at 95%, with 3.2 grams of fiber and 3.9 grams of carbs. They are good for the prevention of cancer and promoting skin health.
Give growing tomato seedlings plenty of room to branch out and ensure crown control. They need strong, direct light and are best grown in a greenhouse. The soil and air temperatures need to remain warm. Buried tomatoes develop roots all along their stems which results in a stronger plant.
Pinching and pruning are necessary to grow better quality and quantity of tomato plants. Water regularly but go easy as the fruit ripens. It is time to harvest when you notice that first shade of red by firmly grasping and pulling the fruit.
5. Sweet Potatoes
Sweet potatoes are sweet, non-starchy vegetables that are popular worldwide. They are high in fiber and rich in vitamins and minerals. Research shows antioxidant-rich foods are great for your health. Sweet potatoes are high in antioxidants and promote gut health.
Buy the plant slips from a reputable seed supplier and plant them about 12 to 18 inches apart, with 3 to 4 feet between rows. Sweet potatoes love the sun and will thrive in well-drained soil. A black plastic mulch helps keep this root vegetable warmer in cooler climates.
Sweet potato tubers are ready to harvest in about three to four months. Dig up the tubers once the foliage turns yellow. To help prevent diseases, rotate slips every year.
Broccoli contains high levels of antioxidants, folic acid, fiber, and vitamins. It is closely related to cabbage, brussels sprouts, collard greens, kale, and cauliflower; edible plants collectively referred to as cruciferous vegetables. Cruciferous vegetables can help protect against certain types of cancer.
Greens are necessary for your garden. Broccoli is highly nutritious and can reduce inflammation. The antioxidants and fiber can help maintain blood sugar and also reduce the risk of heart diseases. This nutritious, green vegetable also promotes healthy digestion.
Broccoli is best grown in early spring or late winter. It loves the sun but is a cool-season crop. Broccoli requires space to grow, with total exposure to the sun for 6-8 hours a day. The pH of the soil in your garden should be slightly acidic, between 6.0 and 7.0.
Broccoli needs to be fertilized about three weeks after seeds are planted. Regular watering is necessary, at least 1 to 1 1/2 inches per week. The best time to harvest broccoli is early in the morning when the head is firm and tight.
Cabbage can help prevent cancer and reduce the risk of heart disease. The leaves can be smooth or crinkled, and fresh leaves taste excellent with salads. Cabbage is an excellent source of vitamin K, magnesium, folate and helps improve immunity and digestion.
Cabbage also contains smaller amounts of potassium, thiamine, and calcium. This vegetable needs plenty of sunshine to grow well in your garden. Water your garden in the morning and at the base of the plant. Try to grow these plants in early spring so that it comes to harvest before the summer heat.
Practice crop rotation with cabbages to avoid a buildup of soil diseases. Growing cabbages need pruning for a better harvest. You can expect to see heads in around 71 days with green cabbage, although red cabbage takes slightly longer. It is time to harvest when heads reach the desired size and are firm.
8. Brussels Sprouts
Brussels sprouts contain high levels of vitamin C and K, folate, carotenoids, and dietary fiber. Growing children need their greens for a healthy diet. Brussels sprouts can prevent the risk of heart diseases and cancer. These veggies aid in weight loss and help with diabetes.
Brussels sprouts are an excellent source of protein and help maintain skin health. A lot of facial products include superfood greens. These plants are great for growing in your garden and are best grown in cold weather.
Brussels sprouts need steady, consistent moisture and need fertilizer one month after planting. Sprouts growing in hot or dry weather will be flimsy and bitter. They need well-drained soils with plenty of organic matter. Harvest sprouts by firmly twisting them away from the plant. Fresh sprouts taste best and are high in fiber.
Kale is one of the most nutritious greens on this planet. Growing kale and eating these leaves will give you a great source of potassium, manganese, calcium, and vitamin B6. Adding kale leaves to your diet will leave you with high amounts of vitamins A, and C, and K.
Kale can help manage blood pressure, boost digestive health, and help protect against cancer. A study concluded that people who consume high amounts of dietary fiber appear to have a lower risk of developing type-2 diabetes.
The high amount of dietary fiber in kale can help reduce blood glucose levels. The potassium in kale also supports heart health. Calcium and phosphorous in kale promote bone health. The dense nutrients provided by kale make it a healthy option for your garden.
Growing cauliflower in your garden will ensure you have a good amount of manganese, potassium, magnesium, protein, and phosphorous in your diet. Consuming cauliflower will also give your body a good deal of vitamin B6, C, and K.
Cauliflower contains unique plant compounds that prevent disease and cancer. It is suitable for digestive health and aids in weight loss. Cauliflower is high in choline, and the leaves are also beneficial for various stomach conditions.
Cauliflower loves the sun and needs soil rich in organic matter. The soil pH needs to be between 6.5 and 6.8. The plants should be watered regularly and need 2 inches of water. Most varieties will take at least 75-85 days to harvest, so patience is key.
All vegetables are healthy, but these are some of the vital names you should incorporate into your diet and add to your garden. You can prevent cancer and lower your blood pressure by consuming these healthy veggies. Eat your way into a healthy life with vegetables rich in iron, vitamin B6, magnesium, folate, vitamins A, C, and beta carotene.
As you grow, you need the added benefits, and it is a great idea to start your vegetable garden. It might seem like too much effort, or you may be too accustomed to the unhealthy ways of life. Still, it is vital to keep your health in check, especially as you grow older. This list of veggies and their nutritious properties will leave you with a healthy and happy mind, body, and soul.
James Fields is the founder of Gardener to Farmer. His passion for gardening goes back to his childhood days when he would visit his grandfather during the holidays and help him with the plants in the backyard. This has now translated to creating a dependable resource for gardening.