When it comes to growing a garden almost every vegetable you grow has such a high nutrition value because it's grown with more nutrient in the soil, no harmful sprays or chemicals and most importantly - because the gardener can harvest the vegetable in it's prime when it's loaded with healthy nutrients and vitamins and then consume it right away. There's no question marks on how and when that vegetable was harvested or how much nutrition is in it. However when it comes to growing your own vegetables there are some that truly stand out to consider planting. Some which are known as the healthiest vegetables to eat! So lets go through some of the top on the list!
1. Leafy Greens
Leafy Greens include: Kale, Spinach, Collard Greens, Swiss Chard, Lettuce, Mustard Greens, Arugula, Bok Choy, Pak Choy and more
Benefits: protects brain, makes skin glow, supports bone health, supports healthy aging, improves inflammation response, helps balance blood sugars, boosts digestive enzymes, helps cells in regeneration, removes toxins form the blood stream.
Some of my favorite leafy greens to grow are romaine, swiss chard, spinach, kale and even harvesting beet greens from beets. I love to have fresh salads, pop them in a smoothie as the base, put them under scrambled eggs or other protein and lately I've been enjoying them in fresh juice my sister makes! Whenever I consume greens I really notice I feel more energized and more sharp to think critically.
2. Cruciferous Vegetables
Cruciferous Vegetables include: Cabbage, Broccoli, Kale, Brussel Sprouts, Cauliflower, Turnips, Radishes and more.
Benefits: Supplies a good amount of dietary fiber and being high in fiber means it promotes satiety and wards off craving. They also help protect liver and increase levels of detoxification enzymes.
For cruciferous vegetables I mostly grow kale and some radishes which I cover with a fine netting since I deal with cabbage moths. I've also grown cabbage and broccolini and it worked fine for me as long as I covered it. For eating love these raw if possible since they are richer in nutrition that way - fresh coleslaw with a simple dressing is delicious and broccoli and cauliflower are amazing cut up and enjoyed with a fresh hummus. I find eating them they do help satisfy hunger and make a perfect nutritious snack!
3. Beets
Types: There are different types of beets available - Red, White, Golden, Purple - even Red Striped.
Benefits: Beets are high in nitrates which provide long lasting energy, enhance heart health, loaded with Iron, contain Betalain which protects cells from damage, has good amounts of Vitamin A, Vitamin C, Loaded with Folic Acid, fiber and rich in Calcium.
I love to grow beets every year in my garden. Though they take a bit to mature I really like to harvest some of the beet tops to eat which also sends energy back into the beet root making it larger faster. They are so delicious steamed and to get their benefits raw you can cut them up or grate them into a salad. Also have heard people steam them, chill them in the refrigerator then cut them up in salads etc. I want to try that next! Whenever I eat them I can only eat a few as they have lots of substance to them. They are full of nutrition and also the red beets are very red! Everytime I eat them I think they should be the sole producers of red food dye! So good!
4. Carrots
Types: Carrots can be grown in colors of orange, white, red and purple or a mix of all of them! Did you know that carrots weren't originally orange but were wild and a color of either white or pale yellow before they were domesticated.
Benefits: Carrots help to protect teeth and gums, promote healthier skin, helps to improve vision, anti-aging benefits, provides more than a day's worth of vitamin A, helps regenerate new cells, helps body fight inflammation.
Carrots are such a treasure to have in the garden. Loaded with flavor and crunch. It's funny our dog loves home grown carrots but won't eat the ones from the store! Mostly love to have carrots fresh with hummus or in a soup but heard of a delicious grated carrot salad with apple cider vinegar, olive oil and everything bagel seasoning - that would be delicious.
5. Celery
Types: Celery, Leaf Celery or Celeriac
Benefits: Celery helps to fight auto-immune issues, rids the Liver of toxins, nourishes the nervous system, supports weight loss, is high in Vitamin K which helps bone, cognitive and heart health. And being high in water content supports hydration.
I love eating fresh celery and have grown it successfully in the garden as long as I plant out mature plants. I love having it with hummus, in soups, with peanut butter and raisins or sometimes in smoothies as well! It is definitely a refreshing vegetable and always think it makes a tasty snack!
This is by no means an exhaustive list of the healthiest vegetables out there - there are so many more, but all of these are great options to consider planting in your garden this year to get more high nutrition, nutrient rich food!
Keep Growing!
Breanna Sproule