Vegetables are a great source of vitamins, fiber, and minerals that your body needs to stay healthy. Besides enjoying a variety of textures and flavors, they protect against cancer and lots of other diseases. The low sodium and cholesterol levels help to reduce the risk of heart disease and stroke.
Having a kitchen garden guarantees an inexpensive, handy, and regular supply of herbs basic to nutrition. The following are some of the best vegetables to grow in your kitchen garden.
1. Spinach
Growing spinach at home allows you to select the most nutritious type, Ford Hook Giant. The dark green leaves indicate high levels of vitamin A. Experts suggest that potassium and vitamin C are plenty in raw spinach. It’s a rich source of plant-based omega three, which helps reduce the risk of osteoporosis.
The best way to grow spinach is to make a seedbed. Make rows (5 cm apart) and spread the seeds evenly. Cover the seeds lightly with soil and keep the soil moist. Transplant the crops to well-drained soil. Use copper-based compounds to prevent downy mildew and cinnamon spices to prevent damping off.
- Too much water will stop germination
- Nourish the crop with compost manure
- Maintain a pH of 6.5 to 7
- Plant with granular fertilizer and top-dress with water-soluble fertilizer
Drip irrigation helps to regulate the amount of water to prevent waterlogging.
2. Carrots
Carrots are rich in vitamins, fibers, and minerals and fibers that are vital for your health. Since they are great candidates for juicing, it’s wise to combine them with best fruits such as mangoes and spices like ginger. Click here to see best fruits to grow in a garden. Eating too many carrots can flood your body with beta-carotene that can discolor your skin.
Since the carrot seeds are so tiny, you need to sow them shallowly. Water the soil deeply before sowing (5mm deep) and rake lightly afterward. Nematodes can deform carrots after germination.
Avoid good carrots gone bad by:
- Avoid transplanting nematode-infested plants in your garden
- Prevent irrigation water to run off from infested areas
- Practice crop rotation
- Spray a nematicide like Ardicarb prior to planting
Carrots require well-drained soils since they can rot in seasons of high rainfall.
3. Broccoli
Broccoli is an excellent source of protein and fiber. It also contains potassium, iron, calcium, and magnesium, and an array of vitamins that include A, C, E, and K. One serving of broccoli has the recommended daily intake of vitamins (900 mcg).
Like all cruciferous vegetables, it contains Sulforaphane that prevents the development of cancerous cells. It’s an excellent antioxidant that protects your cells against free radicals that cause heart disease.
Broccoli is susceptible to blackleg, a fungal disease that causes the sprouts to rot. This disease is spread by pests. You can grow healthy broccoli sprouts by:
- Removing the infected plants
- Controlling cutworms that spread them
- Make sure the soil is well drained
- Spraying copper-based fungicides to prevent blackleg disease
Broccoli grows best through organic farming methods, so it’s best to use compost manures.
4. Garlic
Eating the freshest garlic that you can find nourishes your body with vitamins B and C, selenium, manganese, and iron. The health benefits include improved memory, stronger bones, lower cholesterol, and reduced heart disease risk. Besides protecting you from cancer, garlic has anti-inflammatory effects that help your wounds to heal faster.
Inconsistent watering prevents the bulbs from forming. Garlic may also rot if the soil becomes waterlogged for a long time. Onion thrips could also affect the plants and cause them to deform.
Protect your garlic bulbs by:
- Avoid planting garlic near cereal plants
- Kill thrips with natural pyrethrins (piperonyl butoxide)
- Spray standard dish soap as it has insecticidal properties
- Regular spinosad sprays
Like all spring bulbs, garlic needs a cold season to bloom. We recommend planting garlic seedlings in the fall if you want to enjoy them in the spring. Learn more about the best plants to grow in spring
5. Brussels Sprouts
Just like broccoli and cauliflower, Brussels sprouts are cruciferous vegetables. They have lots of phytonutrients that can decrease stomach fat. The minerals and antioxidants are beneficial to your health in reducing the risk of cancer and regulating your blood sugar.
The sprouts contain lots of vitamin k that can prevent the blood from clotting, so avoid them while nursing injuries. Brussels sprouts can wilt and die if the fertility is low, so you need to add granular fertilizers and compost.
Grow healthy Brussels sprouts by:
- Applying a nitrogen-rich fertilizer like cottonseed
- Preventing green caterpillars with neem oil
- Preventing army worms with Sevin Insect Killer
- Adding lime to neutralize soil acidity
Nourishing the Brussels sprouts with the right minerals helps to prevent stunted growth.
6. Kale
Kales contain vitamin C, iron, antioxidants, and fiber. This combination of nutrients helps to prevent various health problems that include heart disease and cancer. Antioxidants help the body to get rid of free radicals and toxins.
Picking kales from the sides rather than the terminal bud encourages them to keep growing. Kale needs plenty of water, so you need to water consistently.
Ensure you have a thick layer of mulch to help with water retention. Kales are affected by pests and diseases. You can grow healthy kales by Preventing Alternaria leaf spot, anthracnose, and beet armyworm.
7. Green Peas
Peas are a great source of vitamins E and C, zinc, and various antioxidants that fortify your immune system. Vitamins A and B help lower the risk of chronic conditions, reduce inflammation and arthritis.
Green peas contain vitamin k that helps to maintain bone health. Peas are also low in fat and cholesterol.
The pea leaf weevils destroy the leaves and leaves. The pest can kill the plant by destroying the nitrogen-providing nodules.
Pyrethrin dust controls the pea weevils if sprayed regularly. It’s best to keep the garden free of weeds that can provide refuge for pests. Regular weeding will help to produce healthy plants.
8. Swiss Chard
Swiss chard is an excellent source of vitamins A, C, and K. this nutritional powerhouse is rich in potassium, magnesium, iron, and dietary fiber. Swiss chard has several flavonoid antioxidants that include quercetin and vitexin. These antioxidants have cancer prevention properties. Chard is great in stews, soups, and casseroles.
Swiss chard develops fungal leaf spots that you can control by removing the affected leaves and copper fungicides. The plant also wilts when aphids attack the underside of the leaves. You can eliminate aphids with neem oil and soap-based sprays.
9. Ginger
Ginger is a rhizome that’s commonly used as a spice. You can either use it as fresh, dried powder, or juice. It contains Gingerol that’s popular for its medicinal properties. This company has powerful anti-inflammatory properties that help to reduce oxidative stress.
Just 1.5 grams of ginger can prevent chemotherapy-related nausea and morning sickness. Ginger extracts are beneficial in reducing body weight by helping to burn excess fat. A combination of ginger and cinnamon can help reduce osteoporosis-related pain.
Besides ginger ants that you can control with permethrin, rhizomes need treatment with Bordeaux sprays. Drenching the soil with the mixture and removing the affected clumps can help to produce healthy ginger plants.
Water the Plants Adequately
Most growers experience problems with water. Too little water causes the plants to wilt and die. Too much water causes drainage problems that kill the roots. Striking the right balance will help the plants to absorb nutrients properly. Every vegetable has specific requirements in pest and disease control. You can grow healthy vegetables by understanding these practices.