What Are The Most Nutrient Rich Vegetables?

With a small effort you can grow some of the most nutritious food possible, in fact some vegetables are super foods. Only vegetables and fruit provide the body with 1000`s of phytochemicals, antioxidants, vitamins and minerals and protein.  Yes,  plants contain protein - many of them contain more protein per 100 calories than meat.  Have a think about some of the largest animals on the planet - elephants, Rhinos, and Giraffes are all vegetarians and they get their protein from plants.  Scientists are only beginning to scratch the surface of the many phytochemiclas and the symbiotic relationship they have with each other, it is a fascinating area of new research.  Nature has it sorted, it is perfectly packaged and the 1000`s phytochemicals and anitoxidants work in harmony together to make all the nutrients available to your body.  Not everyone has time to grow a large vegetable garden, but everyone can grow either in containers or a small plot the most important ones or join a community garden or ask to use some land from a friend or relative. The most important vegetables to grow are the plants with the highest nutrient content per 100 calories, in particular the following:

Purple Mustard Greens

  • Kale

  • Collards

  • Turnip Greens

  • Flat Leaf Parsley

  • Mustard Greens

  • SwissChard

  • Spinach

  • Cos/Romaine lettuce

  • Cabbage

  • Bok Choy

  • Watercress

  • Tatsoi

  • Rocket/Arugula

  • Green lettuce (not iceberg)

  • Brussel Sprouts

Tuscan Kale - "Cavolo Nero" The Most Nutrient Rich Health Kitchen

Tuscan Kale - "Cavolo Nero" The Most Nutrient Rich Health Kitchen

Cavolo Nero (Tuscan kale or known as Lacinato or Dinasour Kale is my favourite and it is an open leaf cabbage from Italy used as a side dish or in minestrone in Florence).  Curly Scotch kale is my next favourite. Kale is simply amazing, it contains vitamins K, A, C, E, B1, B2, B3, B6, manganese, fibre, copper, trytophan, calcium, potassium, iron, folate, omega 3 fats, protein, phosphorus, phytochemicals and antioxidants. Kale is a superfood. The nutritonal profile of all vegetables can very greatly and unless the nutrition is in the soil and the PH of the soil is correct the plant may not have optimum nutrition in the leaf.  I grow enough  kale plants to have 3 - 5 cooked serves per week for the family and also I eat it raw, finely shredded and added to salads.  I also add to to smoothies.  Eat a variety of dark leafy greens and not too much raw as some of them contain oxalic acid and may cause gout if you consume large raw quantities every day.  

Ruby Chard