Written by Dr. Sean Medlin and Dr. Krystal Czegus / Updated on June 13, 2018 / 0 comments
Growing your own sprouts is quite easy, and you don’t need a whole lot of space either. They can even be grown indoors. Sprouts may be small, but they are packed with nutrition, including vitamins, minerals, antioxidants, and enzymes that help protect against free radical damage.
Two favorites: sunflower seed and pea shoots—both of which are typically about 30 times more nutritious than organic vegetables. They’re also among the highest in protein. In addition, sunflower seeds contain healthy fats, essential fatty acids, and fiber—all of which are important for optimal health.
They’re perfect for adding to salads, either in addition to or in lieu of salad greens, and sandwiches and are especially tasty in combination with fresh avocado. You can also add them to your vegetable juice or smoothies.
2. Spinach and Loose-Leaf Lettuce
Early spring is a good time to plant spinach and other loose-leaf greens. The harvest is ready in just three to five weeks; simply cut off leaves here and there with scissors (don’t worry, they’ll grow back). Up to half of the nutrients in lettuce may be lost within two days of harvest, so growing your owns leads to a much more nutritious salad.
One cup of kale contains just around 30 calories but will provide you with seven times the daily recommended amount of vitamin K, twice the amount of vitamin A and a day’s worth of vitamin C, plus antioxidants, minerals, and much more.
This leafy green also has anti-inflammatory properties that may help prevent arthritis, heart disease, and autoimmune diseases – plant-based omega-3 fats for building cell membranes, cancer-fighting sulforaphane, and indole-3-carbinol, and an impressive number of beneficial flavonoids.
Kale grows all season long, but its flavor gets sweeter after a frost. Impressively, kale can survive temperatures as low as 10° Fahrenheit, so be sure to keep it growing into the fall and winter. Kale is ready to harvest about a month after planting.
4. Rainbow Chard
Chard belongs to the chenopod food family, along with beets and spinach. It’s an excellent source of vitamins C, E, and A (in the form of beta-carotene) along with the minerals manganese and zinc. It’s a hearty plant that grows easily, and it makes a striking addition to your garden with its bright red stems.
Plus, chard degrades quickly during shipping, making it ideal to grow at home. Plant chard in early spring, and you’ll be able to harvest it all season long.
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