Fall gardening stars late-season vegetables
Now is the time to think about your fall garden. Late summer is a good time to start a fall garden of lettuce, kale, carrots, radish and beets. Many of these vegetables can be sown directly in the garden and harvested within 60 days or less.
Vegetables are packed full of fiber, vitamins A and C, potassium, magnesium and other minerals, various antioxidants and phytochemicals. Despite the popular “fresh is best” message, all types of vegetables, fresh, frozen, or canned are nutrient-rich and a part of a healthy meal plan. The color of the vegetables is equally important as the pigment contains antioxidants.
Try to eat a variety of colorful vegetables. Here are a few of the benefits colorful vegetable offer:
● Deep red vegetables: red cabbage, beets, kidney beans, red peppers, red potatoes and radishes are colored by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene may help reduce the risk of several cancers, especially prostate cancer. Anthocyanins are powerful antioxidants that protect cells from damage, and are linked with keeping the heart-healthy.
● Deep yellow or orange vegetables: pumpkin, sweet potatoes, butternutyellow summer or winter squash, carrots, yellow peppers and yellow tomatoes are colored by natural plant pigments called “carotenoids.” Carotenoidrich foods help maintain healthy eyes and can help reduce the risk of cancer and heart disease, and improve immune system function.
● Deep green vegetables: artichokes, avocados, green beans, cucumbers, green onions, green pepper, green cabbage, broccoli, asparagus, romaine lettuce, spinach, bok choy and brussel sprouts contain the phytochemicals – indoles, lutein and zeaxanthin. Indoles may protect against breast and prostate cancers; found in cruciferous vegetables like broccoli, cabbage, bok choy and brussel sprouts. Lutein and zeaxanthin may help reduce risk for cataracts, agerelated degeneration and chronic inflammation; found in kale, peas, spinach.
● Deep blue and purple vegetables: eggplant is colored by plant pigments called “anthocyanins.” Anthocyanins are powerful antioxidants that protect cells from damage, and are linked with keeping the heart-healthy.
● White vegetables: mushrooms, scallions, leeks, onions, cauliflower, garlic, jicama, parsnips, turnips and ginger are colored by pigments called “anthoxanthins.” Anthoxanthins help maintain healthy cholesterol and blood pressure levels, and may reduce the risk of stomach cancer and heart disease.
Many vegetables are good sources of
vitamins A (orange and yellow vegetables), K (dark green leafy vegetables) and E (green leafy vegetables). To in
crease the absorption of these vitamins it’s beneficial to enjoy these vegetables with a little fat.
For those interested in learning more about gardening, contact your county extension office.