Download A garden full of health

A garden full of health
For Home & Garden Newsletter, July 2000
Linda Drake, M.S.
The best part about growing your own vegetables is eating them, anticipating their great flavor and
knowing they are so good for you. Some vegetables are higher in certain vitamins and minerals, but all
fresh vegetables contribute worthwhile nutrition for a balanced diet. The USDA Food Guide Pyramid
recommends eating at least 3 servings of vegetables a day (1/2 cup raw or cooked vegetable, a medium
potato or carrot, or 1 cup leafy salad greens each equal one serving). Why so many, you ask? Here is some
basic information about what makes vegetables good for you. See the listing for which vegetables are high
in which nutrients.
1. Vegetables are low in calories, so they are great if you are trying to control your weight. They contain
very little fat, protein or carbohydrate – the nutrients that give us food energy, or calories. Vegetables are
made mostly of water and some carbohydrate, mostly fiber and a little starch and sometimes a little natural
sugar. Potatoes, corn, peas, dried beans and legumes are higher in protein and carbohydrates so they are
also higher in calories than other vegetables. The fiber in vegetables helps fill you up and is helpful in
lowering risk for disease.
2. Vegetables are high in vitamins essential every day for life and for health. Vegetables are some of the
best foods for finding vitamin A (carotene), vitamin C, and folate.. Vitamin A is important for your eyes,
skin, inner linings of your body’s systems, to build resistance to infection and to promote growth during
childhood. Vitamin C is needed for forming collagen, the substance that helps hold your body cells
together and strengthens the walls of blood vessels. It also helps heal wounds, promote growth, and it
works with other nutrients to help build strong bones and teeth. Vitamin C also helps your body use iron
and calcium, minerals that are essential for health. Folate, or folic acid, is a B-vitamin that helps your body
make DNA. This is one reason why it is important for pregnant women, nursing mothers and growing
children.
3. Vegetables are high in minerals. The amount of certain minerals found in vegetables will depend on
the mineral content of the soil. Minerals are needed to regulate your body’s processes. All vegetables
contain potassium, and some are good sources of calcium (dark, leafy greens and broccoli), magnesium and
trace levels of zinc. Fresh vegetables are low in sodium, a mineral which is contained in salt, but fresh beet
greens and chard have higher amounts.
4. Vegetables can help lower your risk for chronic disease. People who eat plenty of vitamin-rich, high
fiber vegetables have lower rates of cancer and heart disease, including high blood pressure, especially
when combined with a lower fat diet and a healthy lifestyle (enough exercise, no smoking). The substances
in vegetables, and the herbs or garlic that you might use to cook with them, have shown to reduce risks for
cancer. And folate found in vegetables may help lower risk for heart disease. It’s important to eat the
vegetables, since just taking supplements (vitamins, anti-oxidants) does NOT show the same positive
effect!
Remember to store fresh vegetables in a cool, dry place after harvesting to keep the nutrients. Most
vegetables should be refrigerated for use within a week. Folate and vitamin C lose their potency in warm
temperatures, or when cooked too long in too much water. If you have a bumper crop, call the Home and
Garden Education Center for reliable and safe information on freezing, canning and other food preservation
ideas.
VEGETABLES FOR HEALTH
High in Vitamin A
High in Vitamin C
High in Vitamins A & C
Carrots
Green onions
Pumpkin
Sweet potatoes
Swiss chard
Winter squash
Asparagus
Brussels Sprouts
Cabbage
Cauliflower
Chinese Cabbage
Green peppers
Kohlrabi
Potatoes
Tomatoes
Broccoli
Collards
Kale
Mustard greens
Parsley
Dark lettuce
Spinach
Turnip Greens
High in Folate
High in Potassium
(over 200 milligrams)
Good source of vitamins,
minerals and fiber
Asparagus
Broccoli
Dried beans
Salad greens
Spinach
Turnip greens
Asparagus
Beets
Brussels sprouts
Cauliflower
Corn
Greens
Peas
Potatoes
Pumpkin
Spinach
Summer squash
Winter squash
Beets
Celery
Cucumbers
Eggplant
Green beans
Lettuce
Okra
Onions
Summer squash
Starchy vegetables
Beans (limas, kidney, etc.)
Sweet corn
Peas
Potatoes