In the News

Garden Planning Ideas: Plants for Your Health
Thomas Jefferson Agricultural Institute
Feb. 5, 2007

By Jennifer Lindsay Smith
jsmith@jeffersoninstitute.org

COLUMBIA, Mo. (Feb. 5, 2007) – Garden catalogs have arrived in many mid-Missouri households, and frigid temperatures offer a perfect time to plot out spring gardens.

This year, think color! Planning a colorful vegetable and fruit garden palette right now does wonders for your mental health. Plus, when the fruits and vegetables are ripe, the pigments are packed with fresh vitamins, antioxidants, minerals and other “super food” nutrients that help keep your body healthy. Every plant food has a benefit to offer, but studies by the Harvard School of Public Health, MayoClinic and the USDA National Nutrient Database suggest the following plants may be particularly beneficial.

Broccoli. Cruciferous vegetables are incredibly dense with nutrients, helping your heart while also providing antioxidants that may help prevent certain cancers.

Spinach. Add spinach to your salad greens for additional fiber, vitamins and folic acid. Spinach is an easy plant to grow that does best planted in early spring.

Garlic. What’s not to love? It has been used for remedies since medieval times. Modern research unveils it may help lower blood pressure, bad cholesterol and make arteries more elastic.

Berries. Raspberries, blackberries and blueberries are perennial shrubs. These berries are beautiful, tasty, full of fiber and Vitamin C. Blueberries happen to be one of the most powerful berries in terms of antioxidants.

Flax. For the adventurous gardener, trying growing this grain for its high level of omega-3 fatty acids. Enjoy its beautiful blue flowers and then harvest the seeds. You can grind them up or add the seeds whole to regular cereal or oatmeal for an added benefit.

Tomatoes. They contain lycopene, which is currently being researched for its potential to help prevent cancer and heart disease. Plus, they are very easy to grow in containers. Pick cherry tomatoes fresh from your porch for summer salads.

Peppers. A colorful addition to your garden, peppers are high in Vitamin C, a powerful antioxidant. Sweet red peppers have an extra dosage.

Beans. Beans are a great source of protein and dietary fiber. They also provide magnesium, imperative for normal blood pressure.

Oregano, rosemary and other herbs. Bring your food to life without salt using the savory flavors of herbs.

Sunflower. The kernels are high in Vitamin E, an antioxidant that works with Vitamin C to help rid your body of toxic free radicals. In the grocery store you may have noticed some potato chips are now made with sunflower oil because it does not contain bad-for-you trans-fatty acids.

Each of these plants will be exhibited at Jefferson Farm & Gardens. Jefferson Institute staff members are preparing to plant the first public demonstration gardens this spring at the coming Columbia attraction. Jefferson Farm & Gardens will encourage visitors to improve their diets through fresh, nutritious fruits and vegetables they can purchase or grow for themselves.

Jefferson Farm & Gardens is a project of the Thomas Jefferson Agricultural Institute, a nonprofit organization based in Missouri that conducts agricultural education and research projects.