Top 10 Healthiest Vegetables to Plant in Your Garden

With our spring planting season right around the corner, it's time to start planning our vegetable garden.

This year, I've involved the kids in the decision making, encouraging them to expand their horizons and choose beyond their usual favorites.

We were discussing what vegetables are considered to be the most nutrient dense, as well as the ones known to be the easiest to plant and reap the benefits from.

Of course, you're not exactly going to find a vegetable out there that is "bad". Some are considered "nightshade" vegetables and can aggravate autoimmune conditions and chronic inflammation. Others are certainly higher in glycemic index, although not as high as a candy bar! It's all relative.

So, while most most vegetables are low in calories and high in nutrition, our investigation into the healthiest veggies led us to a rather consistent list of the "Top 10" healthiest vegetables that are considered better than others for a variety of nutritionally relevant reasons.

1. Cruciferous Vegetables are the heavy hitters, nutritionally speaking. They're filled with cancer-fighting, immune-boosting phytonutrients, plus vitamins C and K, potassium, calcium, iron and folic acid.

These cruciferous veggies are most nutritious when they're eaten raw, lightly steamed, lightly sauteed, or stir-fried. Use real (grass-fed) butter or pure coconut oil for cooking, or extra virgin olive oil at super low temps.

Nutritional no-no's that will destroy the nutritional benefits are: over-cooking, microwaving, cooking in margarine or fake butters, or cooking in polyunsaturated vegetable oils.

Broccoli
Cauliflower
Brussels sprouts
Cabbage (all varieties)

2. Dark green leafy vegetables can be eaten raw in salads or used for lettuce wraps, or added to sandwiches. We also add them to smoothies, especially after they've been frozen. We make easy kale chips for snacking. And, of course, they can also be lightly steamed or sauteed, used in soups, casseroles and stir-fries.

Leafy green vegetables are high in iron, potassium, calcium, magnesium, carotenoids and B, C, E and K.

Kale
Spinach
Swiss chard
Collard greens
Parsley
Red and green lettuce
Mustard, turnip, and beet greens

3. Asparagus is a great source of potassium, fiber, vitamins A, C, K and B complex, especially B6 and folic acid. In addition to being incredibly delicious when lightly steamed (with a bit of grass-fed butter & pink sea salt added!), added to salads, or grilled in the summertime, asparagus has also been associated with reducing weight, inflammation and depression. Not too shabby.

4. Allium foods, like garlic and onions, are best known for their natural antibiotic properties and can help boost immunity, reduce inflammation and fight infection. I recommend you go out of your way to add these to various dishes. It's like adding a super-powered vitamin with the benefit of delicious taste.

Garlic & Onions
Leeks
Shallots
Scallions

5. Carrots help protect against cancer with super high levels of carotenoids and vitamin A. They're also a good source of vitamins B, C and K, fiber (when raw), potassium, magnesium and folate.

We all know there are a gazillion ways to enjoy carrots. I love to see kids munching on a whole carrot - talk about your "whole" foods! We also like to dip them in almond butter (instead of peanut butter), guacamole (instead of using corn chips), and hummus.

6. Tomatoes are very high in lycopene, carotenoids, and vitamin C. These may very well be the most popular "vegetable" grown in home gardens, and they're not even sure if they're really a vegetable. Regardless of whether you consider tomatoes a vegetable or a fruit, they're delicious and nutritious. Nothing compares to a fresh tomato right off the vine!

However, if you're suffering from an autoimmune condition or chronic cellular inflammation, you may need to cut out tomatoes and other "nightshade" vegetables, at least until you've done the work to correct the underlying causes of your immune imbalance.

7. Beans and Peas are technically "legumes" and are considered to be more challenging for our bodies to assimilate. Hence, all the advice about properly soaking and preparing your beans before consumption.

Beans contain fiber, folate, calcium, iron, magnesium and potassium. They can be added to salads, soups, chili, mixed with brown or wild rice, etc.

Examples:

Peas
Lentils
Soybeans
Lima beans
Kidney beans
Garbanzo beans/chick peas

8. Sweet potatoes and yams are very rich in carotenoids, vitamins A, B6, C, potassium, iron and fiber. These are higher in natural sugars than many of the other vegetables, so keep that in mind.

They are delicious when baked whole, or made into sweet potato "fries", or sauteed in grass-fed butter or coconut oil, or used in soups, casseroles or stir-fries. Sweet potatoes also add delicious flavor when grated raw and used in salads.

9. Bell Peppers are great sources of potassium, manganese, fiber and vitamins A, B, C and K. They're in the same boat as tomatoes, though: confused as to whether or not they're a fruit or a vegetable, and in the "nightshade" family of inflammation-causing foods.

They can be sweet, colorful, and flavorful additions to salads, stir-fries, fajitas, and of course, enjoyed on their own, raw.

10. Summer and winter squash are rich in carotenoids, vitamins A and C, potassium, magnesium and fiber.

Squash can be added to casseroles, soups, stir-fries and many other dishes or served alone.

Remember, with these Top 10 Healthiest Vegetables that variety is key. If you're currently only eating a few of these, branch out and try adding at least a couple more.

Every vegetable (and fruit, for that matter) comes with its own unique little gift of nutrients. The more variety you consume, the greater the gifts!

Dr. Colleen Trombley-VanHoogstraat ("Dr Mom Online") is a leading expert in Natural Health & Wellness. Her unique perspective of the science of Wellness provides predictable solutions and transformational results for those struggling with chronic health issues, as well as those seeking lifelong health. To discover her simple strategies for creating better health through nutrition, movement and mindset, 

visit http://www.DrMomOnline.com and be sure to request her free "Top Nutrition Tips" report, or check out her available books at http://amazon.com/author/drcolleen.

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