The most nutritious vegetables

 The most nutritious vegetables that can grow in your garden

One amazing thing we discover at the beginning of our horticultural odyssey is that fruits and vegetables really have to taste good.

The shockingly watery version we buy in the store; What we grow in our gardens is bold, fragrant, and has a very intense flavor! The garden table is really the pinnacle of healthy food. Those strong aromas, bright colors, and deep flavors are the perfect indications that the diet is rich in vitamins, minerals, and other essential micronutrients.

If you grow food in soil rich in organic matter and harvest it at peak maturity, you can be sure that it will be full of good ingredients. The fruits or vegetables you love to eat will always boost your time and energy.

Horticultural crops rich in nutrients

Beyond the fresh charge for the delicious garden, we can also choose to grow foods for their amazing health-enhancing properties.

You will be surprised to know which crops are more nutritious. It turns out that grams of lentils, cross vegetables and leafy greens are high in essential nutrients for very low calories.

1. Watercress

Watercress (Nasturtium officinale) is a semi-aquatic perennial herb in the Brassica family that grows naturally in slow-flowing streams and creeks.

Topping the nutritional density chart with only one accurate score, watercress is a true energy hub for a wide range of health-promoting nutrients.

At just 11 calories per serving, watercress is an excellent source of vitamin C (72%), vitamin A (64%), and vitamin K (100%), as well as a good amount of calcium (12%), potassium (9%), and riboflavin. (7%), Vitamin B6 (6%), Thiamine (6%), and Vitamin E (5%) are initiated.

2. Bok Choy

Chinese cabbage (Brassica rapa var. Chinensis) - or more popularly known as bok choy - is a cold season that you can begin to harvest in about 45 days.

Spinach-like mouth-watering but sweet and crunchy, bog soy is rich in valuable nutrients - Vitamin A (89%), Vitamin C (75%), Vitamin K (57%), Folate (16%), Vitamin B6 (10%), Calcium (11%), Potassium (7%), and Iron (4%) - for every 13 calories served.

3. Swiss Chard

swiss chard (Beta vulgaris var. Vulgaris) is a beautiful leafy vegetable with large, curved deep green leaves on vibrant stems red, yellow, or white. As a cut-back plant, you can stay away from the Swiss chart all season.

The leaves and ribs, mild and slightly sweet, are an excellent source of vitamin A (100%), vitamin K (100%), and vitamin C (50%). At just 19 calories, the Swiss chart contains potassium (11%), iron (10%), vitamin E (9%), fiber (6%), vitamin B6 (5%), and riboflavin (5%).

4. Beet Greens

Beetroots (Beta vulgaris) take 40 to 70 days to form delicious taproots below the surface. While you wait for the root vegetables to grow, you can enjoy the top of the leaves as soon as the plants reach a 4-inch height.

Beet greens contain 22 calories and 100 grams of vitamin A (100%), vitamin K (100%), and vitamin C (50%), potassium (22%), fiber (15%), iron (14%), and riboflavin (100%). 13%), calcium (12%), vitamin E (7%), thiamine (7%), and folate (4%).

5. Spinach

Excellent small performance in the garden of spinach (Spinacia oleracea). Fast-growing and can begin to harvest within a month of cool, sowing.

And lettuce definitely does good for the body. Each leaf contains vitamin A (100%), vitamin K (100%), vitamin C (47%), folate (49%), potassium (16%), iron (15%) and riboflavin (11%). ), Calcium (10%), vitamin B6 (10%), fiber (9%), and protein (6%). All for just 23 calories.

6. Leaf Chicory

The common chicory (Cichorium intybus) is a wild type of chicory that is native to much of the United States.

A perennial wildflower, chicory leaves grow on a rosette and have a deep lobe and teeth. They are almost like dandelion leaves. Chicory leaves are bitter when aged, juicy when young, and tasty when harvested.

At 23 calories per serving, chicory greens are high in Vitamin A (100%), Vitamin K (100%), and Vitamin C (40%). They are a good source of folate (27%), fiber (16%), vitamin E (11%), potassium (12%), calcium (10%), and riboflavin (6%).

7. Leaf Lettuce

Of the four basic types of lettuce (Lactuca sativa), leaf lettuce is easy to bring to harvest. Instead of forming tight heads, leaf lettuce grows in loose clusters.

Green leafy vegetables are slightly more nutritious than red leafy vegetables, with high levels of vitamin A (100%), vitamin K (100%), and vitamin C (30%) per 100 grams of serving. Of the 15 calories, leafy greens also provide folate (10%), potassium (6%), iron (5%), thiamine (5%), and riboflavin (5%).