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

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

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

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

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

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

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

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

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

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.

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.