When planning a survival garden, you can’t just focus on the number of plants you can grow–you also have to think about the nutritional value of those plants. Most survival food isn’t very nutritious due to all the processing and preservatives, so it’s a good idea to supplement your stockpile with healthy produce from your garden. Not celery, cucumbers, and other plants that are mostly water, but veggies that are packed with vitamins and essential minerals.
Here are 12 of the most nutritious veggies in the world:
1. Broccoli
Broccoli is abundant in amino acids, fiber, Vitamin B6 and protein of course. Broccoli contains more protein than beef per calorie, which is around 4.5 grams per 30 calories. It is able to improve your mood as well as preserve the health of your muscles and heart.
2. Spinach
Spinach does wonders for strength, brain function, and reproductive health. It contains 51 % protein and a total of 30 calories. It’s also abundant in iron, Vitamin C, and folate.
3. Kale
Similar to spinach, but it is considered to be superior in nutritional value. It is one of those superfoods you hear a lot about. It is high in iron, which can help stave off anemia. Being anemic at a time when there will be a lot of physical demands on your body is not a good idea.
4. Beets
High in iron and iodine, the root can even be used to treat anemia and thyroid-related disorders. Plus, it’s high in vitamin C, folate, and potassium.
5. Sweet potatoes
Sweet potatoes are full of plant proteins and very low in calories. They contain twice the fiber, twice the calcium and over 1000x more vitamin A (beta-carotene) than white potato.
6. Tomatoes
These are a staple in the garden for good reason. They are rich in lycopene which is important to good heart health. Tomatoes can also help lower blood pressure naturally. This will be crucial at a time when western medicine may not be available.
7. Beans
Beans and legumes are some of the most underrated foods on the planet. They are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. There is good evidence that they can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut.
8. Carrots
Carrots are good sources of lutein and beta carotene, which are antioxidants that benefit eye health and protect against age-related degenerative eye diseases.
9. Cauliflower
This is often overlooked because it is rather dull in color and we know dark greens and bright reds mean nutrition. Despite lacking in color, it is rich in vitamin C and manganese. It is a healthy alternative to mashed potatoes and can even be used in cooking to replace rice in some dishes.
10. Garlic
Garlic is a member of the same family as onions, leeks, and chives and it can be eaten raw or cooked. Apart from being a delicious addition to many meals, you should eat more garlic because of its many therapeutic properties. Garlic is known to prevent colds, help keep your heart healthy, and is a natural antibiotic.
11. Cabbage
What you need if you tend to have high cholesterol. It has properties that help lower the bad cholesterol levels. Cabbage is rich in phosphorous and vitamin K. Red cabbage is better for you than green, but both have excellent health benefits.
12. Peas
Any variety is great, and they are easy to grow and can be eaten raw or cooked. They are prolific producers and you will have plenty to store from your garden. Peas are rich in fiber, magnesium, iron, and vitamin A.