Spring is here and it’s time to start thinking about planting a garden. Vegetables are both a colorful and low calorie part of meals. And, all those colors signal special health benefits.
Plant some red beets, radishes, red peppers, tomatoes and red onions for a healthy heart, lower risk of some cancers, urinary tract health and memory function. If you don’t have a rhubarb patch start some plans for next season as they provide these same health benefits.
Plant white cauliflower, onions, parsnips and turnips, for heart health and a lower risk of some cancers.
Plant green broccoli, Brussels sprouts, green beans, cabbage, cucumbers, leafy green lettuce, okra, peas, green peppers, spinach, zucchini and sugar snap peas for vision, strong bones and teeth, and a lower risk of some cancers.
Plant blue/purple colors with purple cabbage, eggplant and black salsify for urinary tract health, memory function, healthy aging and a lower risk of some cancers.
Plant yellow/orange beets, butternut squash, peppers, tomatoes, sweet potatoes, summer squash, pumpkin, carrots, rutabagas, and sweet corn, for a healthy heart, vision health, a healthy immune system and a lower risk of some cancers.
Eating fruits and vegetables everyday as part of a healthy diet can help you fight disease. Vegetables are not only a colorful part of meals, but they make great snacks and a serving is less expensive than a candy bar, can of pop, or bag of chips.
So how many vegetables do you need every day for health?
Women Men
Age 31-50 2 ½ cups Age 19-50 3 cups
Age 51+ 2 cups Age 51+ 2 ½ cups
Not only does eating vegetables from the garden benefit your health, but the activity of gardening itself can help you reach the recommended 30 minutes of activity a day that prevents chronic disease. So plan that garden now for all the health benefits it can provide.
Pat Anderson
Nutrition and Health Specialist
ISU Extension - Careers Building
3501 Harry Langdon Blvd.
Council Bluffs, Iowa 51503
Phone: 712-366-7070, Fax 712-366-7024