22 Most Nutritious Foods To Grow In Your Garden
We already know that the food we grow in our backyards and homesteads is tastier and more nutritious than what’s found in any grocery store.
This list focuses in on these nutritional powerhouses, highlighting the fruits and vegetables that offer the most bang for your buck in terms of nutrition. Let’s explore these garden gems, each promising a delicious and nourishing addition to your homegrown harvest.
Arugula
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Arugula is a nutrient-packed leafy green that is rich in vitamins A, C, and K, as well as folate, calcium, and potassium. Its peppery flavor adds a zesty kick to salads and sandwiches, making it a popular choice for home gardens.
Watercress
Watercress is a powerhouse of nutrients, containing high levels of vitamins A, C, and K, as well as calcium, iron, and antioxidants. Its crisp, peppery leaves are delicious in salads, sandwiches, and soups, and it’s easy to grow in moist, shaded areas of the garden.
Spinach
Spinach is renowned for its nutritional density, packed with vitamins A, C, and K, as well as iron, magnesium, and antioxidants. Its tender leaves can be eaten raw in salads or cooked in a variety of dishes, making it a versatile and essential addition to any garden.
Carrots
Carrots are a rich source of beta-carotene vitamin A and K, and fiber, making them an excellent choice for a nutrient-dense crop. They can be grown in containers or directly in the garden and are perfect for snacking, cooking, or juicing.
Learn More: 15 Carrot Growing Secrets For Your Best Harvest Ever
Bok Choy
Bok choy is a nutrient-rich leafy green that is high in vitamins A, C, and K, as well as calcium, iron, and antioxidants. Its crunchy stems and tender leaves add texture and flavor to stir-fries, soups, and salads, making it a popular choice for home gardens.
Asparagus
Asparagus is packed with vitamins A, C, and K, as well as folate, iron, and antioxidants. Its tender spears can be harvested early in the spring and used in a variety of dishes, from omelets to pasta, making it a delicious and nutritious addition to the garden.
Learn More: How To Grow Asparagus From Crowns (Complete Guide)
Recipe: Roasted Asparagus Soup
Swiss Chard
Swiss chard is a nutrient-dense leafy green that is rich in vitamins A, C, and K, as well as magnesium, potassium, and antioxidants. Its colorful stems and tender leaves can be eaten raw or cooked, adding a burst of flavor and nutrition to salads, soups, and stir-fries.
Recipe: Blitva | Croatian Chard & Potato Side Dish
Beets and Beet Greens
Beets are a nutrient-packed root vegetable that is high in vitamins A, C, and K, as well as folate, iron, and antioxidants. Their earthy flavor and vibrant color make them a versatile addition to the garden, while their greens are equally nutritious and can be used in salads, sautés, or smoothies.
Recipe: Beet Kvass {With Apple & Ginger Variation}
Broccoli
Broccoli is a nutritional powerhouse, containing high levels of vitamins A, C, and K, as well as folate, calcium, and antioxidants. Its tender florets and crunchy stems can be eaten raw or cooked, adding a burst of flavor and nutrition to stir-fries, salads, and side dishes.
Berries
Berries, including strawberries, blueberries, raspberries, blackberries — and more — are packed with vitamins, minerals, and antioxidants. They are easy to grow in containers or directly in the garden and can be eaten fresh, frozen, or used in a variety of desserts, jams, and smoothies.
Learn More: 35 Intriguing Berries to Grow in Your Garden
Garlic
Garlic is prized for its culinary and medicinal properties, containing high levels of vitamins C and B6, as well as manganese and antioxidants. Its pungent flavor adds depth to a wide range of dishes, from soups to sauces, making it a staple in many home gardens.
Garlic is planted in the fall, learn more here: All You Need to Know About Planting Garlic In Fall
Brussels Sprouts
Brussels sprouts are packed with vitamins C and K, as well as fiber, folate, and antioxidants. Their distinctive flavor and texture make them a popular choice for roasting, sautéing, or steaming, adding a nutritious and flavorful element to any meal.
Kale
Kale is one of the most nutrient-dense foods available, containing high levels of vitamins A, C, and K, as well as calcium, iron, and antioxidants. Its sturdy leaves can be eaten raw in salads or cooked in a variety of dishes, making it a versatile and essential addition to any garden.
Green Peas
Green peas are rich in vitamins A, C, and K, as well as fiber, protein, and antioxidants. Their sweet flavor and tender texture make them a popular choice for soups, salads, and side dishes, while their nitrogen-fixing properties benefit the soil in the garden.
Green Beans
Green Beans: Green beans are packed with vitamins A, C, and K, as well as fiber, folate, and antioxidants. Their crisp texture and mild flavor make them a versatile addition to salads, stir-fries, and side dishes, while their compact growth habit makes them well-suited for small gardens.
Recipe: Rustic Green Bean Soup {Mahuna}
Red cabbage
Red cabbage is rich in vitamins A, C, and K, as well as fiber, manganese, and antioxidants. Its vibrant color and crunchy texture make it a colorful addition to salads, slaws, and stir-fries, while its nutritional density makes it an essential crop for any garden.
Recipe: Easy Red Cabbage Sauerkraut
Sweet Potatoes
Sweet potatoes are a nutrient-dense root vegetable that is rich in vitamins A and C, as well as fiber, potassium, and antioxidants. Their sweet flavor and creamy texture make them a versatile ingredient for soups, stews, casseroles, and desserts, while their vigorous vines can quickly cover ground in the garden. The green tops are also edible.
See Also: Ultimate Survival Garden Guide {27 Best Crops}
Collard Greens
Collard greens are packed with vitamins A, C, and K, as well as calcium, iron, and antioxidants. Their sturdy leaves can be eaten raw or cooked, adding a nutritious and flavorful element to salads, soups, and stir-fries, while their ability to withstand heat and cold makes them a reliable crop for any garden.
Mustard Greens
Mustard greens are high in vitamins A, C, and K, as well as calcium, iron, and antioxidants. Their spicy flavor and tender texture make them a popular choice for salads, sandwiches, and stir-fries, while their rapid growth and cold tolerance make them an ideal crop for early spring or fall planting.
Dandelion Greens
Dandelion greens are packed with vitamins A, C, and K, as well as calcium, iron, and antioxidants. Their bitter flavor and tender texture make them a unique addition to salads, soups, and sautés, while their ability to thrive in poor soil conditions makes them a resilient and valuable crop for any garden.
Sweet Red Bell Peppers
Sweet red bell peppers are rich in vitamins A and C, as well as fiber, folate, and antioxidants. Their sweet flavor and crisp texture make them a versatile ingredient for salads, stir-fries, and sandwiches, while their compact growth habit makes them well-suited for container gardening or small plots.
Recipe: Hearty Roasted Vegetable Salad
Pumpkin & Winter Squash
Pumpkins and winter squash are nutrient-dense vegetables that are rich in vitamins A, C, and K, as well as fiber, potassium, and antioxidants. Their sweet flavor and creamy texture make them a versatile ingredient for soups, stews, pies, and desserts, while their long storage life makes them an excellent choice.
Recipe: Creamy Pumpkin & Mushroom Risotto
Edible Perennials
Learn More: 19 Edible Perennials To Grow For Self-Sufficiency
Better Grown Up
Learn More: 20 Veggies & Fruits You Should Grow Vertically
