Homegrown Superfoods

So, you have decided to take your healthy lifestyle to the next level by growing your own food. Whether you have opted to try container gardening on your patio, or an an all-out garden plot, you need to select vegetables and fruits with optimum nutritional value. Of course the part of the country in which you reside plays a part, but there are certain foods that you should consider growing for their nutritional value.

Tomatoes are an excellent source of free radical fighting Lycopene. Studies have also indicated that tomatoes and tomato products show promise in the area cancer prevention. Unlike some fruits and vegetables, heat processing of tomatoes actually increases the levels of Lycopene. Tomatoes are an ideal choice for both patio and full sized garden.

Potatoes are a garden superhero, despite the negative press that the fried versions inspire. Potatoes are an important source of potassium, niacin, fiber, and vitamin B-6. Growing your own is a worthwhile endeavor, but should be confined to hills in a larger garden. (Don't forget about sweet potatoes, this root crop packs a nutritional punch of its own, but requires a longer growing period).

Zucchini is a mass producing garden plant that is extremely versatile in the kitchen. It is low in calories, high in Vitamin C, and a good source of dietary fiber. Zucchini can be used in main dishes, casseroles, desserts, stir fry dishes, and breads. Use caution when planting zucchini, because these plants often produce more than you can use, of course there is no law that says you can't share.

Asparagus is a good source of protein, potassium, B-complex vitamins, and folic acid among other nutrients. While asparagus can be difficult to get started in a home garden, you can reap the rewards year after year.

Watermelon is another excellent source of potassium, the nutrient responsible for blood pressure maintenance as well as kidney health. Watermelon has been known to aid in the prevention and treatment of certain heart diseases, heat stroke, diabetes, and macular degeneration. Growing watermelon does require room for the vines to spread, so keep that in mind when planning your garden layout.

Peppers have been elevated to the level of super food by Dr. Perricone, (a frequent guest on the Oprah show), and with good reason. Hotter varieties like jalapeno and habenero, as well as "sweet" peppers, contain double the amount of Vitamin C found in oranges. Peppers are also an excellent source of cancer-fighting antioxidants. Most varieties are suitable to container gardening as well as in a full sized garden plot.

Beets offer 2 for 1 nutritional value. The beetroot is an excellent source of folic acid as well as providing adequate amounts of potassium and fiber. The greens, or leaves of the beetroot plant contain concentrated amounts of calcium, iron, and vitamins A and C. This crop is easy to grow in cool weather and tastes great as an addition to salads.

When planting your health-food garden, consider not only the nutrient content, but the size of the plant and the care that each requires. To ensure the optimum nutrient content of the fruits and vegetables that you grow, use only organic products on your garden, and use your vegetables as soon after picking as possible. With a little care and consideration, you can enjoy the benefits of fresh vegetables and fruits every night of the week.

www.healthfood-guide.com
www.everynutrient.com
www.organicfacts.net