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10 Superfoods for Your Garden

Fruits and vegetables you should be growing and eating

Fruits and vegetables you should be growing and eating

Get your hands dirty by planting a superfood garden. These 10 fruits and vegetables are loaded with potent antioxidants, vitamins and anti-inflammatory compounds that have a number of health benefits.

Blueberries

A group of fresh blueberries represents the types of superfoods you can plant in your garden.

Blueberries

Blueberries are packed with antioxidants, which help protect cells from damage. Studies have shown they may be especially beneficial in fighting colon cancer and prostate cancer.

Kale

Dark green kale leaves represent the types of superfoods you can plant in your garden.

Kale

The vitamin K in kale and other leafy greens helps protect your heart from a condition in which the left ventricle becomes enlarged and the heart can’t pump as effectively as it should.

Garlic and onions

A group of white garlic bulbs represent the types of superfoods you can plant in your garden.

Garlic and onions

Garlic and onions can help lower inflammation, a hidden health hazard that contributes to numerous conditions, including heart disease, colon cancer, and Alzheimer’s disease.

Spinach

Fresh spinach leaves represent the types of superfoods you can plant in your garden.

Spinach

A study found that patients who ate three servings of carotenoid-rich spinach per week lowered their risk of developing macular degeneration by 43 percent.

Beans

Dried black beans in a burlap bag with a wooden spoon represent the types of superfoods you can plant in your garden.

Beans

Legumes slow down the body’s absorption of sugar, which is important for people with diabetes.

Citrus fruits

Pink and orange grapefruit and citrus fruits represent the types of superfoods you can plant in your garden.

Citrus fruits

One study found the antioxidants in citrus fruits could stave off obesity-related diseases.

Pumpkin

A small white pumpkin represents the types of superfoods you can plant in your garden.

Pumpkin

Beta-carotene may help prevent some types of cancer, and potassium decreases the risk of stroke. The phytosterols in pumpkin seeds can lower LDL cholesterol.

Avocado

A group of vibrant green avocados represents the types of superfoods you can plant in your garden.

Avocado

Avocados contain a natural plant sterol that can help keep cholesterol under control, and their vitamin K plays a role in bone health.

Broccoli

Fresh broccoli florets represent the types of superfoods you can plant in your garden.

Broccoli

Studies have shown that the sulforaphane in broccoli may mitigate some of the damage caused by type 2 diabetes in obese adults, and help to prevent cancer.

Tomatoes

A handful of red and yellow cherry tomatoes represents the types of superfoods you can plant in your garden.

Tomatoes

Researchers have linked the lycopene in tomatoes to a reduced risk of several types of cancer. It’s also associated with a lower risk of cardiovascular disease.

Fast fact: Cook safely

Some pots, pans and other cooking tools are made of metals that can leach into the food they cook. Uncoated aluminum can easily melt; copper has been linked to illness, and some ceramic cookware contains lead. So, choose stainless steel cookware and bakeware that can be easily cleaned. Nonstick, scratch-resistant, anodized aluminum cookware is also a good choice.

MLB Hall of Fame pitcher Trevor Hoffman is featured on the cover of the March issue of San Diego Health.

This content appeared in San Diego Health, a publication in partnership between Scripps and San Diego Magazine that celebrates the healthy spirit of San Diego.