The Antioxident Garden

Page: 1 2 (of 2)	Previous

How Does Your Antioxidant Garden Grow?

To get the most heart-healthy benefits of fresh produce, plant a colorful variety of vegetables, fruits, and herbs. Use these tips to get your garden started:

• Find a bright, sunny location and determine whether you’ll plant in a conventional garden bed or in containers. Containers should be roomy to allow for ample root growth and generously filled with compost-enriched potting mix. Find painted Valarella pots www.campaniainternational.com.
• Visit www.burpee.com to request a catalog and select plants from the Burpee Rainbow Collection that are best suited to your garden. If you’re planting in containers, choose compact or dwarf varieties that are well-suited to pots.
• Water and harvest your garden regularly.

 Grab These at Your Farmer’s Market
Antioxidants, including carotenoids, anthocyanins, and flavonoids, are believed to help prevent heart disease, cancer, and a slew of diseases associated with aging, from arthritis to macular degeneration and dementia. These fresh foods contain antioxidants:

• Blueberries: These berries are among the best sources of anthocyanins—deep blue/red/purple antioxidants. A compound found in blueberries lowers cholesterol and protects heart health, much like the antioxidants in red wine.
• Carrot: Available in a rainbow of colors, this sweet root crop offers yellow/orange carotenes and red/purple anthocyanins. Choose varieties such as Healthmaster, especially rich in beta-carotene, and Nutri-Red, with boosted lycopene.
• Kale: One of the most nutritious dark-green, leafy vegetables, kale contains vitamin C, lutein (a carotenoid), calcium, folic acid, and potassium. For the most antioxidants, harvest young tender leaves and steam lightly to serve.
• Strawberries: Full of vitamin C and cholesterol-fighting fiber, varieties of strawberries can be grown for harvest from early to late summer. They also contain flavonoids that protect cells and blood vessels and prevent excessive inflammation.
• Tomato: Fresh tomatoes offer immunity-boosting beta-carotene and vitamin C. Heat from cooking allows tomatoes to release lycopene, the antioxidant and red pigment, which is best absorbed by the body when combined with a little fat, such as olive oil.
• Watermelon: Sweet, juicy watermelon is loaded with lycopene, beta-carotene, and vitamin C. Also a good source of potassium, the ripe fruit should be picked when the curly tendril closest to the stem turns brown.