Nutrition gardens encourage health promotion through gardening by targeting the prevention of diet-related diseases such as cancer, heart disease, high-blood pressure, osteoporosis, and diabetes. Theme gardens focus efforts on proactive plants.
Cancer-Prevention Gardens
The National Cancer Instituteacknowledges the role of proper nutrition in preventing certain cancers. Cruciferous vegetables like bok choy, broccoli, brussel sprouts, cabbage, cauliflower, kohlrabi, and mustard greens contain a compound called sulforaphane which stimulates the production of cancer-fighting enzymes in the body.
Beta-carotene is a strong anti-oxidant that prevents cellular damage which can lead to cancer. Peas, spinach, parsley, carrots, cantaloupes, sweet potato, pumpkin, and winter squashes are rich in beta-carotene.
Chives, garlic, leeks, and onions have compounds to thwart skin and stomach cancers.
Cholesterol-Control Gardens
Although vegetables don’t contain cholesterol, scientists believe foods rich in soluble fiber, like many fruits and vegetables, may help lower cholesterol levels and reduce the risk of heart attacks.
A cholesterol control garden grows foods rich in soluble fiber such as apples, barley, brown rice, carrots, corn, cow peas, garbanzo peas, collards, kale, lentils, romaine, leaf lettuces, oats, okra, split peas, winter squashes and zucchini.
Salt-Substitute Garnish Gardens
The American Heart Associationrecommends limiting salt intake to 2300mg per day, about a teaspoon. High blood pressure may be aggravated by excessive salt in the diet.
Fresh herbs are an easy and flavorful salt alternative. For savory starters sow basils, chives, cilantro, dill, chervil, fennel, marjoram, mints, oregano, sage, rosemary, tarragon, thyme, and parsley.
Diabetes-Control Gardens
Diet is one part of a diabetic’s plan to keep blood sugar levels normal. Complex carbohydrates found in garden grown vegetables like dried peas and beans and brown rice raise blood sugar slowly over a longer period of time.
Diabetic children may need snacks between meals. Garden grown popcorn, peanuts, apples, grapes, and sunflower seeds encourage healthy snacking.
Experts note that low fat foods high in fiber work well for diabetics. Fiber slows the absorption of sugar into the bloodstream. Low fat high fiber plants promote weight loss, thereby reducing the severity of Type II diabetes.
Alfalfa sprouts, artichokes, buckwheat, green beans, leeks, lentils, melons, okra, peas, squash and tomatoes are high-fiber foods for a trial garden.
Bone Bank Gardens
Construction and demolition crews work side by side in our body. With osteoporosis demolition crews overtake construction of bone mass leading to loss of bone density and increased risk of fracture.
According to the National Institutes of Health, adults need to invest 1200-1500 mgs of calcium per day in their bone bank. Yet a public consuming more caffeinated drinks than milk is leeching calcium rather than replacing it. High sodium foods reduce the body’s ability to utilize calcium.
The home garden can be a supplement center for calcium-rich legumes and southern greens. Plant a rainbow of beans including snap, adzuki, anasazi, black turtle, garbanzo, kidney, lima, pinto, and soybeans.
Buckwheat, quinoa, and rice are high-calcium grains. A sunflower fence doubles as a calcium stockade providing seeds for salads and snacks.
While calcium is the main ingredient for strong bones, it cannot be absorbed without Vitamin D. Fifteen minutes of work in the sunny garden allows the body to manufacture and store the daily requirement of Vitamin D.
Growing food makes the gardener conscious of his power to pursue health.
Arlene Marturano - Arlene Marturano, an educator, consultant, master gardener, and writer advocates gardens as a context and gardening as a tool for ...
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