Overall vegetables are healthy and nutritious to eat, in this article, we will share the top 10 healthiest vegetables you can grow and what nutrients they will provide you and your family when you grow and eat them.
If you have a large enough area to grow all of these vegetables you will have a healthy and tasty garden, if not select the ones you have space for and are your family’s favorites to eat.
When you grow them organically you will be providing your family with the healthiest vegetables available.
10 Healthiest Vegetables to Grow and Eat
Here are the 10 healthiest vegetables for you to grow.
Spinach is rich in vitamins A, and K and has only 30 calories in 1 cup of spinach. Spinach can be eaten in salads, added to smoothies, or cooked and added to many recipes.
Broccoli is rich in vitamins A, C, and K, it can lower your risk of cancer and other diseases. It contains 2.57 grams of protein and has less than 31 calories in 1 cup of fresh broccoli. It can be eaten raw or cooked.
Beets are a fantastic root and you can eat the leaves as well. They are loaded with vitamin C, folate, manganese, iron, and potassium. They are high in fiber and add healthy bacteria to your gut which helps to improve your immune system.
Kale is known as a superfood providing vitamins A, C, and K as well as iron and beta-carotene. It is high in fiber and antioxidants and the leaves can be used in so many ways, salads, soups, and smoothies just to mention a few. It is low in calories containing only 33 in one cup of raw kale.
Sweet Potatoes are one of the healthiest root vegetables. These potatoes are loaded with vitamins B, C, and beta-carotene. They are also high in fiber and antioxidants. Even though they are higher than most vegetables containing 114 calories they are worth the extra calories with all the added benefits.
You can bake sweet potatoes, make soup with them, and even pies.
Carrots are loaded with beta-carotene and are full of vitamins C, and B6. They are also good gut vegetables. They are great to eat raw as well as cooked and contain 25 calories for a medium size carrot.
Brussel Sprouts contain vitamins C and K and are loaded with fiber, folate, and potassium. Brussels can be added raw to salads and roasted. They contain only 38 calories for 1 cup of great-tasting Brussel Sprouts.
Cabbage is a great vegetable for roughage and when fermented is a great probiotic for improving your gut. Cabbage is also loaded with vitamins B, C, and K. It can be eaten raw by adding to salads and slaw, it can be cooked or fermented into kraut.
Garlic contains vitamins C and K. They are full of minerals like phosphorus, zinc, and potassium. It is beneficial to reduce high blood pressure. It is great to use in cooking to be added to many dishes to gain benefits.
Tomatoes are a versatile vegetable that can be used in many ways. They are full of vitamins C, and K and are loaded with antioxidants. They are known to reduce cancer and heart disease. They can be eaten raw added to salads, made into sauces, and toppings to pizza. A large tomato only contains approximately 30 calories.
These are some of the healthiest vegetables you can grow but it is not the only ones, there are many other vegetables such as peppers, green beans, cucumbers, peas, and summer and winter squash. Whatever you decide to grow know by growing them organically you will be providing your family with the benefits of a healthy vegetable loaded with minerals and vitamins.
Be sure to get your children in the garden with you to decide what to grow and the enjoyment of growing their own food.
Now that you now the 10 healthiest vegetables to grow and eat you need to select the ones that your family enjoy eating to plant in your garden.
Healthy Growing from the Urban Gardener