It makes sense to grow nutrient-rich foods in your garden. You can eat them before they lose any of their goodness and possibly eat them in larger quantities than you would if you had to buy them. What's more, you can increase their nutrient density by improving the quality of the soil.
The Nutrients
Fruit and vegetables generally contain vitamins, minerals, carbohydrates, proteins, healthy fats and trace elements but the quantity of each varies. Some food plants are naturally more nutrient dense than others.
Below are listed five fruits and vegetables that are rich in some of the nutrients that out bodies require for good health.
- Beans
(a) Dried Beans
Beans are a rich source of protein; in fact they can be used as a meat substitute. However it is recommended in many dietary guidelines that they be included in the diet of meat-eaters too. They are low in fat, high in fibre, low in sugar and their carbohydrate is mostly complex. Recent research has shown that eating black beans is particularly good for the functioning of the digestive tract. Their particular mix of nutrients is beneficial to the flora in the gut.
(b) Green Beans
Green beans are low in calories, high in dietary fibre and are a good source of vitamins, minerals, antioxidants and micronutrients. This makes them a valuable addition to meals. Add to this the fact that they are easy to grow and you have a very desirable addition to the vegetable garden.
Beans can be planted in spring or summer, depending on the time to maturity. Dwarf beans are ready 55 - 65 days from sowing, while climbing beans take 65 – 80 days. Sow the seeds either directly into the ground or in trays for planting outdoors later. Protect young plants from slugs and snails.
- Sweet Potatoes
Sweet potatoes (Ipomoea batatas) are very nutritious, containing vitamins A and C, complex carbohydrates and iron, calcium, manganese and magnesium. They have a sweet taste but have a low glycaemic index and are said to help retain a steady blood sugar level.
In New Zealand they are called kumara or kumera. They were brought to the country by the Maori and have retained the Maori name.
Sweet potatoes are the swollen roots of a perennial vine and are not related to potatoes (Solanum tuberosum). They are grown by separating a young vine with roots from a tuber and planting it in good soil in a sunny position.
- Kale
Kale, known as Borecole in Europe, is a highly nutritious, loose-leaved member of the cabbage family (Brassica). It is rich in Vitamins A, B, C and K, potassium, magnesium phyto-nutrients and antioxidants. It is claimed to have many health benefits, including fighting cancer and inflammation, lowering cholesterol and helping to prevent heart disease.
Kale can be a spring, autumn or winter vegetable but, because the flavour improves in cooler weather, especially after frosts, it is perhaps best sown in late summer.
- Berries
Berries, delicious summer fruits, have high water content and are high in fibre but usually not high in calories. Their main food value comes from their antioxidants, making them a valuable source of protection against cancer, inflammation and free radicals. Most of the well-know berries – raspberries, blackcurrants, strawberries, grapes, gooseberries, blackberries, boysenberries, red currants, cranberries and blueberries, can be grown in the home garden if climate permits. They do not require large amounts of growing space or special care.
Grapes, boysenberries and blackberries and some raspberries need some support, such as a fence or trellis. This also enables them to be spread out for maximum sun and ease of care.
Gooseberries can benefit from support but can also be trained as a bush. They need an open area air current to minimise the risk of mildew.
Strawberries are small plants suitable for growing in garden beds, pots or hangers. The fruit needs to be raised a little from the ground to keep them dry. Straw is often used for this purpose. Straw will also hide them from birds.
The remainder can be grown as bushes. Blueberries are often grown as ornamental shrubs or hedges.
Growing foods that are rich in nutrients is not difficult and because you eat them fresh, they are especially beneficial for you and your family. Plant them in soil that has been fortified with compost and well rotted animal manure to provide the family with a tonic each summer.
Article Source: http://www.articlesbase.com/home-and-family-articles/nutrient-rich-foods-for-the-home-garden-7200776.html
About the Author
Margaret E has over 40 years' gardening experience. She has read widely on topics relating to plants and gardening but believes that Nature is the best teacher.
For organic gardening articles, advice, news and offers see http://abundantgarden.net
Keywords:
nutrient rich foods, not high in calories, fighting cancer and inflammation, nutrient density
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