When you think about , your mind likely jumps to bottles lined up in the However, did you know you can harvest those same essential nutrients straight from your ?
With just a little planning and dedication, your backyard can become a powerful source of
If you’re ready to boost your health and reconnect with the food you eat, discover six you can grow through your upcoming projects!
A gardener harvesting carrots
Vitamin A is essential for many functions in the body, from supporting vision and immune defense to promoting healthy skin and cell growth. It is one of the that also acts as a powerful antioxidant, by helping the body manage everyday stress and environmental exposure to toxins like free radicals that often come from pollution. If you want to grow an outdoorfilled with vitamin A, consider adding vegetables to your like:
For the highest vitamin A content, This is when their beta-carotene levels are at their peak. Beta-carotene is a natural pigment that your body converts into a bioavailable, or active form of vitamin A!
Spinach growing in the garden
Vitamin B isn’t just a single nutrient, it’s a family of several different types of B . There are eight individual B, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (), B9 (folate), and (cobalamin). These support energy production, mood stabilization, red blood cell health, and even DNA repair. They’re especially important during periods of growth like pregnancy or muscle development, and high stress, because they get depleted quickly. If you want to grow B in your outdoor, make sure to plant vegetables in your such as:
To preserve vitamin B content, especially and , avoid overcooking your veggies. Light steaming or eating them raw in salads helps retain more of these
Harvesting vegetables from a bell pepper bush
Vitamin C is one of the most well-known and widely used nutrients for strengthening the immune system. However, it also plays a key role in collagen production, which supports healthy skin, joints, and wound healing. Vitamin C also improves the body’s ability to absorb iron from plant-based foods, making itTo gain the benefits of vitamin C from your efforts, grow plants in your, such as:
For the richest nutrient content, enjoy these plants fresh, or freeze them to enjoy later!
Harvesting shittake mushrooms
is essential for helping your body absorb calcium, which keeps bones and teeth strong. It also plays a key role in supporting the immune system and reducing inflammation. While your body can make from sunlight, getting it from food is especially helpful in colder seasons or low-sunlight regions. To grow more right from home, you’ll want to in your projects, particularly:
To increase their levels, place freshly harvested mushrooms in direct sunlight with their gills facing upwards for 30 to 60 minutes before cooking, because they’ll absorb even more!
Close up of sunflower blooms
Vitamin E plays a crucial role in protecting and regenerating skin cells, which is vital for wound healing and calming inflammatory conditions like eczema and psoriasis. Vitamin E is also one of the considered an antioxidant, so it helps protect cells from damage created by stressors like environmental toxins, and it boosts your body‘s immune system function. This means it can fight pathogens like bacteria more easily, so you aren’t as susceptible to colds, flus, and infections. For a boost of vitamin E from your , it’s a great idea to plant:
You’ll get the highest vitamin E levels in these plants if you They have the most nutrients in the morning, because cooler temperatures overnight help vitamin content build up before photosynthesis starts once the sun is out.
Vitamin K is vital for helping your blood clot properly and plays a key role in maintaining strong bones and cardiovascular health. It exists in two primary forms, with Vitamin K1 mostly found in leafy green plants, and Vitamin K2 being produced by beneficial bacteria and found in fermented foods and some animal products like dairy. Vitamin K2 is critical because it helps direct calcium to your bones and teeth! For more vitamin K1 content in your backyard, grow:
Maximize your vitamin K intake by growing a variety of leafy greens rich in K1, and consider adding fermented foods like sauerkraut to your diet for beneficial K2 to support bone and heart health. You can evenfor extra convenience and a fun kitchen project!
Growing a vitamin-rich is a rewarding way to nourish your body naturally and enjoy benefits that extend beyond aesthetics, from the plants that you grow. By planting a diverse mix of vegetables and fungi, you can harvest a powerful range of essential nutrients to help optimize your health and well-being.
| Vitamin | Plants to Grow |
| A | Carrots, sweet potatoes, spinach, bell peppers, tomatoes |
| B | Spinach, broccoli, kale, peas, beets |
| C | Bell peppers, tomatoes, black currants, strawberries, citrus fruits |
| D | Various types of mushrooms (shiitake, portobello, button, oyster, chanterelle) |
| E | Spinach, Swiss chard, sunflowers, avocados, broccoli |
| K | Kale, spinach, cabbage, broccoli, Brussels sprouts |
Keep in mind that , which means they need to be eaten with a healthy source of fat like olive oil, avocado, or nuts, to be properly absorbed by your body. On the other hand, B vitamins and vitamin C are water-soluble, so your body absorbs them easily with just water.
There are so many vibrant species of fruits, vegetables, and fungi that are easy to grow, and simply require a little patience before they start sprouting and supporting your health goals. Whether you’re looking to boost your immunity, support strong bones and heart health, or promote healthy skin, your garden can become a vibrant medicine cabinet that fuels your wellness all year round!
