Eating fresh vegetables is good for you, and eating fresh vegetables from your own garden is even better. Produce grown close to home--either in a backyard garden or from a local farm--is richer in nutrients and vitamins than non-local produce, which is designed to withstand being shipped thousands of miles and stay in a supermarket for days before being consumed. Fresh garden vegetables contain vitamins that are essential to good health.
Vitamin A
Vitamin A promotes healthy vision, bone growth and reproduction, as well as helping prevent infections by boosting the immune system. Vitamin A is found in colorful garden vegetables, such as carrots, sweet potatoes, spinach, bok choy, broccoli, brussels sprouts, butternut squash, kale, peas and Swiss chard.
Vitamin C
Vitamin C, or ascorbic acid, is an antioxidant that helps your body fight damage by free radicals, which can cause cancer. The body also uses vitamin C to fight wounds, improve iron absorption and strengthen the immune system. Though it is often thought of as a citrus fruit nutrient, vitamin C is also found in broccoli, potatoes, tomatoes, bok choy, brussels sprouts, butternut squash, green peppers, kale and Swiss chard.
Vitamin B9
Folate, or vitamin B9, helps produce new cells in the body. It's especially important for pregnant women to get enough folate to avoid anemia. Growing children need to get plenty of this vitamin, too. It's found in leafy green vegetables, such as spinach and turnip greens, as well as peas, artichokes, asparagus, bok choy, broccoli, brussels sprouts, okra and squash.
Potassium
Your body uses potassium to balance fluids and electrolytes and to regulate your metabolism. Most people think of bananas when they think of potassium, but you can also get it from your garden via beet greens, carrots, cauliflower, celery, corn, eggplant and green peppers.
Vitamin B1
Vitamin B1, also called thiamine, helps the body convert carbohydrates into energy and allows the heart, muscles and nervous system to function. Though it's more present in grains and animal products, you can find small amounts of vitamin B1 in asparagus, brussels sprouts, butternut squash, corn, okra, parsnips, peas and potatoes.
Vitamin E
Vitamin E is an antioxidant, meaning it protects body tissue from the sun and other environmental dangers. It can improve the look of your skin and help heal minor wounds. Vitamin E is found in butternut squash, parsnips, potatoes, pumpkin and Swiss chard.
Other B Vitamins
Other major B vitamins with plant sources include riboflavin, niacin, pantothenic acid and pyrodoxine. These can be found in an assortment of vegetables including artichokes, asparagus, bok choy, brussels sprouts, peas, Swiss chard, butternut squash, corn, okra and green peppers.
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