Your Spring Vegetable Garden Plan

Vegetables are getting a lot of attention from food, health and nutrition researchers these days. "Eat your vegetables," may have been the best advice from your mother. A growing body of research has shown that a plant-based diet is associated with lower incidence of coronary heart disease, obesity and several types of cancer. Since it is time to plan the first crops of spring for your garden, let's talk about some of the best choices.

Spring vegetables are generally planted as soon as the ground thaws. The first vegetables are the hearty cool weather plants, which includes some of the most nutritious - beets, onions, sweet peas, garlic, lettuce, radishes, broccoli and the entire cabbage family.

Beets - Maybe as a kid you didn't like beets. They are often found on salad bars and at the farmers' market. They are getting a lot of attention due to high antioxidant, fiber and folate content. Eating beets (tops and bottoms) may reduce your risk of some forms of cancer and heart disease.

The Cabbage Family - According to the National Cancer Institute cabbage and its cruciferous cousins, broccoli, cauliflower, Brussels sprouts and bok choy are among the most powerful vegetables you can eat. Loaded with beta-carotene, Vitamin C, fiber and a host of minerals, by planting from this group you cannot go wrong.

Garlic and onions - Compounds in this group of vegetables have been linked to reducing blood pressure, reducing the risk of developing some forms of cancer, and they add wonderful flavor to any meal.

Strawberries - A good source of Vitamin C, potassium and fiber and fresh strawberries are simply delicious. They are also extremely low in calories, as a whole cup only contains about 50 calories.

Spinach, chard, collards and kale - Leafy greens are so much more flavorful when they are fresh. The chlorophyll in the leaves of these vegetables masks the orange beta-carotene. Researchers have also identified chlorophyll as a plant chemical linked with reducing the risk of cancer.

Of course, there are many more spring favorites from which to choose. For more ideas about what to plant in your spring garden, visit the Hort Corner at the Urban Programs Resource network and click on Watch Your Garden Grow, Strawberries and More, and other sites at http://www.urbanext.uiuc.edu.

 

Spring 2001
Finding the Best Site for a Garden Is More Than a Random Process | Build a Raised Bed | It Takes a Kernel of Skill to Grow Great Sweet Corn | Pruning Ornamentals Keeps Your Garden on the Cutting Edge | Lawn Care Calendar | Hort Shorts | Hort Tips | Mad Cow Disease | Green Eggs: The Science of Egg Cookery | Concern for Egg Safety | New National Standards for Organic Food | Your Spring Vegetable Garden Plan | Health & Household Tips | Did You Know?

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