Roots of a Southern Kitchen

June 16th is “Fresh Veggies Day”, so lets talk about nutrient dense vegetables you can grow at home!

Spinach

Spinach is one of the most nutrient rich foods you can find! For just one cup of raw spinach, you’ll receive 16% of your daily value (DV) in vitamin A and 120% of your DV for vitamin K! Spinach is also full of antioxidants which can help lower your risk for disease.

Carrots

Carrots are full of vitamin A, carrying 119% of your DV in 1 cup! Carrots also contain beta carotene, which may help prevent cancer. One study showed that eating 2-4 carrots per week can lower your chances for colorectal cancer by 17% in the long run! Click here for the study!

Broccoli

In one cup of broccoli, you get 77% of your DV in vitamin K, 90% of your vitamin C, and a nice amount of folate, manganese, and potassium! Broccoli is also rich in a compound called glucosinolate and its byproducts sulforaphane. Sulforaphane is being studies for its cancer-reducing properties! A study has shown that broccoli can decrease inflammation linked to heart disease.

Garlic

Garlic has been used as a medicinal plant for thousands of years. Its main active compound, allicin, has been shown to help regulate blood sugar and promote a healthy heart. In a review of 33 studies, garlic lowered cholesterol levels and improved blood sugar control.

Brussel Sprouts

Brussel sprouts contain kaempferol, an antioxidant that may be effective in preventing damage to cells. It also has been shown to have anti-inflammatory and cancer-fighting properties. A serving of brussel sprouts is also packed with folate, magnesium, potassium, as well as vitamins A, C, and K.

Kale

Like other leafy greens, kale is known for its nutrients and antioxidants! Just one cup of kale is full of potassium, copper, calcium, and vitamins A, B, C, and K. Drinking kale juice also could lower blood pressure, cholesterol, and blood sugar levels!

Green Peas

Green peas have starch, meaning they contain more carbs and calories than other veggies, but they are still good for you! One cup contains 9g of fiber and 9g protein. It also contains vitamins A, C, and K, along with riboflavin, thiamine, niacin, and folate. Because peas are high in fiber, they support a healthy digestive system!

Swiss Chard

Swiss chard may be low in calories, but it is high in vitamins and minerals! One cup contains only 7 calories, but provides 1g protein and tons of manganese, magnesium, and vitamins A, C, and K. It is also loaded in antioxidants!

Beets

Beets are packed with fiber, folate, and manganese, plus who doesn’t love that vibrant pink color?? They are also rich in nitrates, which convert to nitric oxide in the body. Nitric oxide is a compound that can help dilate blood vessels. In a review of 11 studies, it was found that nitrates in beet juice may aid in lowering blood pressure and fighting against heart disease.

Asparagus

Asparagus is rich in numerous vitamins and minerals! 1/2 cup of cooked asparagus gives us 33% of DV for folate, plus lots of selenium, vitamin K, thiamine, and riboflavin!

Red Cabbage

Another veggie that is full of antioxidants and other beneficial properties! 1 cup of raw cabbage contains 2g of fiber and 56% of your DV for vitamin C. Red cabbage is also rich in anthocyanins, which contribute to its distinct color! In an animal study, red cabbage reversed oxidative stress in rats with high cholesterol.

Sweet Potatoes

One medium sweet potato contains 4g of fiber, 2g protein, and a decent amount of potassium, manganese, and vitamins B6 and C. It also contains plenty of beta carotene, which converts to vitamin A in the body!

Collard Greens

1 cup of cooked collard greens contains 6g fiber, 4g protein, and 25% of your DV for calcium! Calcium helps muscle function, nerve transmission, hormone production, and bone health. Collard greens are also high in antioxidants. Some research shows and increased intake of collard greens can lower the risk of glaucoma!

Cauliflower

One cup of cooked cauliflower provides 3g fiber, 3g protein, folate, and vitamins C and K. Cauliflower also contains glucosinolates and isothiocyanates, both of which are known for possessing potent cancer-fighting properties!