In recent years, most of us tend to grow vegetables in the right garden instead of buying store-bought because all vegetables aren’t as nutritious as they used to be. The main causes of nutrient loss are growing foods in soil that is depleted in nutrients, cultivating fast-growing varieties that are harvested before maturity, focus on having larger the fruit, and more productive. These lead to vegetables less protein, amino acids, minerals, and vitamins.
However, if you grow your own food, you have much more control over the process. You can enrich the soil with organic matter, you can harvest food when it reaches peak maturity, and you can choose to grow cultivars that give you the most nutritional bang for your buck. So, in the post today, we are so glad to share 12 most nutritious vegetables that you should grow in the garden. If you are love eating organic and tasty vegetables, these vegetables are the first choices.
With a perfect nutrient density score, watercress is very low calorie but provides an insane amount of nutrients such as calories, vitamin K, C, A, calcium, manganese, potassium. Watercress also contains smaller amounts of B vitamins, magnesium, phosphorus, copper, iron, and zinc.
#2 Bok Choy
Bok choy is an excellent source of several important nutrients with calories, vitamin A, C, K, B6, folate, calcium.
#3 Swiss Chard
Calories, vitamin K, A, C, magnesium, manganese, potassium, iron, copper.
#4 Beet Greens
Closely related to Swiss chard, beetroot is definitely a medicinal food. While it is best known for its swollen red taproot, the leafy beet greens that grow above the soil are rife with vitamins and minerals too. Per cup serving includes calories, vitamin K, A, C, potassium, magnesium, manganese, iron.
Spinach (Spinacia oleracea) might be prized for its iron content, it is also enriched with vitamins K, A, C, and B9:
#6 Leaf Chicory
Chicory greens are quite good for you too, it contains a lot of nutrients like vitamin K, A, C, calories, folate, manganese, copper.
Parsley is enriched with plenty of antioxidants and minerals. It contains high nutrients including calories, vitamin K, A, C, folate, iron, potassium, calcium, magnesium.
#8 Turnip Greens
Turnip greens are a versatile food that can be mashed, roasted, and pickled. Its nutrient includes calories, vitamin K, A, C, E, B6, manganese, calcium, copper.
Chives are an ornamental herb that blooms with edible mauve flowers. Each cup provides a broad spectrum of nutrients: Calories, K, C, A, folate, manganese, magnesium, iron.
Kale has a little bit of everything but is especially abundant in vitamins K, A, and C. It is also an excellent source of antioxidants lutein, quercetin, kaempferol, and zeaxanthin.
#11 Red Peppers
Bell peppers are available in several vibrantly hued varieties such as in green, red, orange, yellow, white, purple, and brown. But sweet red peppers are the ones that offer the most nutrition per cup includes calories, vitamin C, A, B6, E, K, folate, potassium, manganese.
All parts of the broccoli plant are edible and nutritious. But the florets are especially high in vitamins and fiber, with smaller doses of minerals.