A healthy and balanced diet is one of the keys to living a long and happy life, and what better way to make sure you are getting your daily dose of vegetables than by growing them yourself? However, if you live in the city, or have limited gardening space, you will have to be very selective with what vegetables you choose to grow. Here are some of the most nutritionally dense, healthiest, most bang-for-your-buck vegetables that you can grow in even the tiniest garden.
Garlic
The first superfood on this list is a much-loved plant that has been used for thousands of years for both its medicinal properties and its unmistakable taste. Not only has this nutrient-rich bulb been shown to lower blood pressure in hypertensive patients, but it is also a common ingredient in diabetic meal plans thanks to its ability to lower fasting blood sugar levels. Researchers are even looking into using garlic as a preventative measure against Alzheimer’s disease and dementia, though studies are not conclusive yet. Not only is garlic a fantastic superfood, but growing this powerhouse plant is super easy, just make sure you buy your organic seed garlic from a reputable outlet for the best gardening results.
Broccoli
Another fast and easy-to-grow superfood that is sure to bring a punch of flavor to your dishes is a member of the cabbage family which is often touted as one of the most hated foods in America. Despite its reputation, the benefits of eating this vegetable are undeniable. Broccoli is high in several essential vitamins and minerals, including calcium and other vitamins essential for healthy bones. According to research, people can get 3-3.5% of their daily calcium needs in just 76g of raw broccoli. Not only that, but the same amount of broccoli also contains 45-54% of their daily Vitamin C requirements as well as 64-84% of their Vitamin K requirements, which both play a major role in maintaining bone strength.
Spinach
If you are one of those people who can’t stand the taste of broccoli, spinach is another superfood from the same family as broccoli which has also been found to be high in calcium and Vitamin C. Spinach is also a popular choice of food in vegetarian diets thanks to its high iron content, being able to supply the average person with 20% of their daily required iron intake in just 100g of raw spinach. Spinach also contains a high percentage of lutein, which has been found to help reduce the risk of heart disease thanks to its ability to prevent the thickening of arteries thanks to plaque build-up. Spinach is probably the easiest plant to grow on this list, and because you can harvest from the plant multiple times a season, it has one of the biggest yields too.
Homegrown vegetables have various benefits over storebought alternatives, and few things can give a person as much satisfaction as being able to say they grew their own ingredients. So, why not see how green your thumbs are by planting your own superfoods today?