10 Most Nutrient-Dense Vegetables and Fruit You Can Grow

Grow the 10 Most Nutritious Fruits and Vegetables

March 1, 2018

Fresh, homegrown fruits and vegetables are packed full of nutrients which help to boost health and give us that feel-good glow. But which crops are the best?

But not all vegetables and fruit are created equal; some are more nutritious than others. As a general rule, go for the bright and rich colors! 

Here’s our list of the 10 most nutritious crops you can grow in your garden. 

10. Zucchini

Beneficial for: Heart health, weight loss, immune system, and healthy eyes, teeth and bones.

Great source of: Vitamins C and A.

Growing tips: Pick zucchini when about 4in long to encourage more fruits to form, or let them grow a little larger for spiralizing as a lower-calorie alternative to pasta.

Find 15 great ways to cook zucchini—including zoodles.
See how to grow zucchini and squash.

9. Beans 

Beneficial for: Reducing cholesterol.

Great source of: Protein, soluble fiber, and flavonoids. Darker beans have high levels of disease-fighting antioxidants.

Growing tips: Sow quick-growing dwarf beans in summer and they’ll be ready to pick in six to eight weeks.

See more about why green beans are good for you!
See our Green Bean Growing Guide.

8. Kiwi Fruits 

Beneficial for: Reducing the risk of heart disease and respiratory problems.

Great source of: Fiber, antioxidants, vitamins and minerals.

Growing tips: Choose a self-fertile variety if you only have space for one kiwi vine.

7. Tomatoes 

Beneficial for: May help prevent some cancers.

Great source of: Vitamins A, C and E, anti-inflammatory flavonoids, potassium and lycopene. Small red tomatoes contain the highest concentration of lycopene.

Growing tips: Grow in full sun and feed regularly with an organic liquid tomato fertilizer.

See our growing guide to tomatoes.

6. Sweet peppers 

Beneficial for: May help prevent some cancers.

Great source of: Vitamins C and A, antioxidants and lycopene. Let peppers develop orange or red color for maximum nutrient density.

Growing tips: Grow under cover in cooler areas. Tie to a stake or cane to prevent top-heavy peppers toppling over.

See our growing guide to bell peppers.

5. Broccoli 

Beneficial for: May help to inhibit cancerous cells.

Great source of: Folate, fiber, calcium, vitamins A and C.

Growing tips: Broccoli needs fertile soil that’s high in nitrogen. Pick the heads while they are still tight and well-filled.

Learn more about broccoli’s health benefits.
See our growing guide to broccoli.

4. Raspberries

Beneficial for: Strengthening immune system, preventing infections and improving eye health. May help prevent some cancers.

Great source of: Antioxidants, B vitamins and ellagic acid.

Growing tips: Grow summer and autumn-fruiting types to prolong the harvest. Tie the canes into a post and wire system and use an organic mulch.

See more about raspberries’ health benefits.
To grow raspberries, see our Raspberry Plant Page.

3. Blueberries

Beneficial for: Boosting general health, and may slow the advancement of Alzheimer’s disease.

Great source of: Zinc, copper, vitamins, iron and anthocyanin.

Growing tips: Grow blueberries in full sun in acidic soil, or in ericaceous potting soil in a container. Choose a range of early, mid and late season varieties to extend your harvest.

Read about blueberries—easy to grow, health to eat.

2. Garlic

Beneficial for: Boosting immune system, liver health, and can help maintain healthy lungs and stomach.

Great source of: Vitamins including B1 and B6, manganese, calcium and tryptophan. Leave chopped or crushed garlic to sit for 20 minutes before eating to enhance the health benefits further.

Growing tips: Plant garlic in fall for an early summer crop.

See our growing guide to garlic.
Learn more about garlic’s history of healing.

1. Kale

Beneficial for: Immune system, inflammation, skin, nails and hair.

Great source of: Fiber, vitamin C, omega-3 and 6 fatty acids,  and antioxidants.

Growing tips: Sow in spring then plant out once the young plants are about four inches tall.

See our guide to growing kale.

Ready to try growing these veggies and fruit for even better nutrition!  We’ll help! Check out our online Garden Planner: https://gardenplanner.almanac.com


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