Written by Karina Ellis, MS, RDN, CDN
Isn't it remarkable that we can grow our own fruits and vegetables? Enjoying the harvest of your hard work can be rewarding in so many ways. Gardening offers many benefits to our physical and mental health, including improving diet, increasing physical activity and reducing stress.
Improving Diet: Gardening provides an opportunity to have greater control over access to healthy food options. It promotes healthier eating habits, as you're more likely to enjoy the foods you've grown yourself. Each color of fruits and vegetables offers unique advantages due to the distinct micronutrients and antioxidants they contain. Growing a variety of foods can enhance the diversity in your diet, allowing you to enjoy the full range of their benefits.
Increased Physical Activity: Gardening is a great form of movement as it involves digging, planting, weeding, and watering. This can help improve mobility and strength.
Reducing Stress: Gardening can improve stress levels through the movement it requires and the routine it provides. Growing and harvesting your own foods can be therapeutic and calming for many.
The idea of growing your very own food can be exciting but also intimidating. Growing food at home can be simple, whether you have garden beds, windowsill planters, or a balcony. You might be wondering, where should I begin? What should I plant? Consider your current diet and available planting space, then focus on an area that could use some improvement. For example, if you have hypertension, you might opt to grow more herbs and spices to season your food instead of relying on salt. Or, if you'd like to increase your intake of vegetables, you could start by planting tomatoes.
| Summer Seasonal Produce | Herbs |
|---|---|
| Tomatoes | Basil |
| Cucumbers | Rosemary |
| Squash (zucchini, summer squash) | Thyme |
| Peppers | Mint |
| Beans | Cilantro |
| Beets | Parsley |
| Lettuce | Oregano |
| Strawberries | Sage |
| Blueberries |
Let's make a vibrant, heart-healthy salad using your homegrown ingredients! Start with lettuce, tomatoes, cucumbers, beets or any fruits and vegetables you prefer. Add some protein, like chickpeas or chicken, a whole grain such as quinoa or barley, and top it off with balsamic vinaigrette. It's a well-balanced, nutrient-dense meal straight from your garden!
Growing food at home gives you easy access to healthy, fresh options right at your fingertips. It is one of many ways to improve nutrition and overall lifestyle. Begin your gardening journey this spring!
To schedule an appointment with North Suffolk Cardiology, call (631) 941-2000.