1. Sweet Potato
There are so many nutritional workhorse fruits and vegetables one can grow, but sweet potatoes stand out for a few reasons. They’ve been ranked as the most nutritional vegetable around by some sources and they are seriously packed with vitamins – they are a top source of vitamin A – minerals, fiber and antioxidants. But in addition to all of their healthful exuberance and deliciousness, they have edible leaves that make a great summertime green.
Microgreens are young plant shoots around 7-20 days old. They are tender and packed with flavor and nutrition. In fact, a 2012 nutritional analysis study by the University of Maryland found that microgreens were 4-40 times more nutrient-dense than their mature counterparts. As one of the most nutritious microgreens in the study, eating a cup of radish shoots is similar to eating 30-40 cups of mature radishes. In another study done in 2017, scientists found red cabbage microgreens lowers LDL or ‘bad’ cholesterol.
Mushrooms are a superfood, and one of the most health-promoting foods on the planet. An estimated 50% of edible mushrooms are considered functional foods, meaning that they have a potentially positive effect on health beyond basic nutrition.
Countless scientific studies have revealed a variety of ways mushrooms can be useful in preventing and treating serious health conditions — and in improving overall health.
In fact, research has identified more than 200 conditions that may benefit from mushroom consumption and more than 100 different beneficial effects they can produce for the body.
Moringa oleifera, also known as horseradish tree, ben tree, or drumstick tree, is a small tree from India, Pakistan, and Nepal that has been used for generations in Eastern countries to treat and prevent diseases such as diabetes, heart disease, anemia, arthritis, liver disease, and respiratory, skin, and digestive disorders.
Moringa offers a powerhouse of nutrients—it’s high in fiber, protein, magnesium and potassium. It contains more calcium than milk, more iron than spinach and more vitamin C than oranges. While the leaves contain most of the nutrition, the pods themselves are an excellent source of vitamin C, boasting 157% of the RDA. Its high antioxidant content has made it of particular interest in the wellness community, and it has been used globally to treat infections, malnutrition, anemia, and allergies.
Bamboo is in the grass family and the shoots are a sought after food for its tremendous health benefits. Bamboo is high in phytonutrients and are a great way to get phenolic acids into your body. They contain antioxidant as well as anti-inflammatory qualities that reduce the risk of numerous long-term illness like heart disease.
Bamboo shoots, as well as bamboo leaves, are useful in treating stomach disorders. They also help in relieving intestinal worms and pains.
Bamboo shoots, when crushed and consumed in the form of juice, can heal ulcers.
Perhaps most exciting is the scientific studies carried out on bamboos have time and again revealed that the leaves of the bamboos contain amylase as well as chlorophyll which are helpful in managing mutations as well as cancer.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. One study showed that adding avocado or avocado oil to either salad or salsa can increase antioxidant absorption 2.6- to 15-fold. So, not only is avocado highly nutritious, it can dramatically increase the nutrient value of other plant foods that you are eating
Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.