by Daphne Lambert
From the architectural, perennial globe artichoke to fast growing annual radishes here are six of my favourite phytonutrient rich, gut-friendly, immunity-strengthening vegetables to enjoy growing.
GLOBE ARTICHOKE
Whilst you can grow globe artichokes from seed if you are a first time grower it might be easier to buy a plant. Globe artichokes will thrive for many years planted in a sunny position in deep rich fertile soil.
Cynarin, a polyphenol found in globe artichokes, has a long history of use to stimulate bile flow and support the liver. When liver function is impaired, toxins can build up detrimentally affecting health. The anti-inflammatory polyphenols quercetin and rutin are also found in globe artichokes. Globe artichokes are a good source of inulin 6 which acts as a prebiotic, feeding beneficial gut bacterium.
RUNNER BEANS
Runner beans are an easy to grow garden staple. As a climbing plant, they will need support – garden canes made into a wigwam shape are perfect. You can start runner beans off in pots or plant the seeds straight into their growing site. You can also grow runner beans in large containers. Harvest the pods about 4 months after sowing when they are still young and tender. Green beans are a good source of potassium, calcium and magnesium plus dietary fibre which supports a healthy gut microbiome.
BEETROOT
Beetroot is usually dark red in colour but there are also white, golden, and two-tone varieties. They are an extremely nutritious, easy to grow vegetable. Because beets are high in iron and silicic acids including them in your diet will assist regeneration of new blood cells. Both beetroot roots and tops help the liver and gall bladder to function properly. While you wait to harvest the root, add a few of the leaves to salads.
CHARD
This slightly bitter vegetable has large, distinctive green leaves and an array of different coloured stalks, depending on the variety. Colours range from white (commonly known as Swiss chard) through to yellow, pink, and red. Chard happily grows in dappled shade and doesn't bolt in hot weather; the leaves can be harvested continuously until a hard freeze. Chard is packed full of minerals and vitamins and is a rich source of various phytonutrients.
PURSLANE
The succulent, slightly sour and salty leaves of purslane add a crunchy texture to dishes and are a good source of antioxidants, B vitamins, magnesium, iron, calcium, and potassium. Purslane also contains pectin, a water-soluble fibre that supports gut health and the leaves contain more alpha-linolenic acid an omega-3 fatty acid – than any other leaf. It is easy to grow and the perfect cut and come again plant providing you with fresh nutritious leaves from May to October.
RADISH
There are an enormous number of different varieties of radish in all shapes, sizes and colours. Easy and quick to grow, the high content of vitamin C together with phytonutrients helps to support the immune system and control the development of harmful free radicals. You can use radishes to make a delicious kimchi which will have the added benefit of probiotics - beneficial gut bacteria.