5 Nutrient-Dense Foods To Grow At Home

5 Nutrient-Dense Foods To Grow At Home
By Margaret E

Nutrient density refers to the nutrient level in relation to the number of calories. These nutrients are such contents as vitamins, mineral, healthy fats, proteins, complex carbohydrates and trace elements. Nutrient-dense foods are therefore high in these ingredients while being relatively low in calories.

Vegetables and fruit normally have vitamins, minerals and other nutrients but some have more than others. If you grow vegetables organically at home in rich soil, they will be more nutrient-dense than commercially grown ones. Here are five vegetables and fruits that are nutrient-dense naturally and more so if grown and cared for in the home organic garden.

1. Potatoes

For a long time potatoes have been considered a healthy source of food. In the past many people, notably the Irish, have lived for a long time on potatoes and very little else. The reason for this is that potatoes contain so many of our essential nutrients.

A potato contains Potassium, Magnesium, Potassium, Manganese, Iron and Copper together with vitamin C and most of the B vitamins. In addition there is a large quantity of carbohydrate, mostly complex, which is an important energy source. They contain antioxidants, mainly carotenoids and anthocyanins.

Since potatoes are vegetables they can be included as part of your daily fruit and vegetable requirement. The skin contributes fibre and some nutrient. Research has shown that potatoes have a place in weight-loss diets, despite the bad press they have received from some quarters.

2. Garlic

Garlic is not just an ingredient to add flavour to foods but it's also a surprisingly nutritious food. It's most nutritious when it is raw but if you find the flavour too strong, it is still valuable if it is cooked in the food.

Garlic is member of the allium family and it's most valuable ingredient is Allicin, which has many health-giving properties. As well as this, garlic is a valuable source of vitamins C, B1 and B6, along with Calcium, Selenium, Potassium, Manganese and Copper. It is known for its ability to fight cancer and has been shown to lower blood pressure and cholesterol. Besides all this it is a powerful killer of certain bacteria and fungi.

In the garden it helps to protect plants from insect pests such as aphids. You could use it to protect roses and other plants until mid-summer and then harvest it to enjoy in your food.

3. Blueberries

Blueberries have long been considered a "super food" because of the potent antioxidants such as anthocyanins. There are as well various phytochemicals that they contain and other flavonoids such as carotene-β, lutein and zeaxanthin. In addition they contain a number of vitamins and minerals in varying but worthwhile amounts.

A number of research studies have shown their value in promoting and maintaining good health and other studies have suggested that blueberries will assist with a fight against cancer.

If you live in a suitable climate zone and can provide the growing space, home-grown blueberries would be a valuable addition to your diet.

4. Broccoli

Broccoli was not one of the popular vegetables until the news of its health benefits was made known. It is considered to be one of the healthiest vegetables you can include in your diet, especially if you steam cook it. It can also be eaten raw.

It is rich in vitamins A, C and K, iron, folate, calcium, potassium, and magnesium. Broccoli fights cancer, regulates blood pressure and supports the immune system. It will also detoxify the body and lower cholesterol.

Broccoli is a cool weather vegetable and one you might want to consider growing, given its high nutrient value.

5. Strawberries

Strawberries are a favourite fruit of home gardeners. They can be grown in beds, hanging baskets, large pots or special strawberry urns. There is something especially attractive about strawberries peeping through the straw that helps to protect them from birds, or hanging temptingly from baskets or pots.

Not only are they delicious to eat but they also contain more nutrients than most people realise. They are high in Vitamins A and C, Potassium, Folate, Calcium, Magnesium and Phosphorus. There is also dietary fibre and small amounts of selenium and iron. They are reasonably low in carbohydrates and reportedly help to prevent plaque build-up in the arteries.

If you have only a small home garden it makes sense to grow vegetables that have high nutrient value. That way you can eat them very soon after harvesting while nutrient loss is minimal and flavour is at its best.

Some people garden just as it takes their fancy, often with results they don't fancy. But if you want easy, tried methods of growing your own vegetables, drop into http://abundantgarden.net where ideas from research and over 30 years' organic gardening experience are waiting to inspire you.

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