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The Only Local Guide To Food And Farms In Middle Tennessee - Spring 2017
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Kate Przybycien currently is a dietetic intern at Vanderbilt Medical Center, originally from Michigan. She moved to Nashville after completing a bachelor’s degree in Nutritional Sciences at Colorado State University in May 2011.

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H ealthy Table*

Be Intentional When Planting Your Home Garden
By Kate Przybycien

Gain Health Benefits by Growing Your Own Nutrition Powerhouse!

Fruits and vegetables have been in the public eye for years because of their nutritional benefits. What is it about these plant-based products that give us positive health outcomes? In addition to the vitamins and minerals they provide, researchers have been making advancements to find more answers. What they are discovering is that plant- based foods are high in phytochemicals; (pronounced “fight-o-chemicals”).

*This season, when planting your own nutritional powerhouse garden, remember to choose fruits and vegetables based on color. Favor brightly colored or strongly flavored fruits and vegetables, as these are often the best sources of phytochemicals!

Phytochemicals were unknown until a few years ago, but their discovery is recognized as being as important to that of vitamins. These non-nutritive, plant- based chemicals give fruits and vegetables their flavor, odor, and color. More than 900+ different phytochemicals have been found in plant foods. For instance, lycopene is found in pink and red fruits and vegetables. A phytochemical group called carotenoids are found in dark orange, yellow, and leafy green fruits, and vegetables (1, 2, 3).

According to the American Institute of Cancer Research, once we eat fruits and vegetables, they can positively influence the chemical processes in our bodies in helpful ways. Findings from laboratory studies have shown that phytochemicals have the potential to: Stimulate the immune system; Block substances we eat, drink, and breathe from becoming carcinogens; Reduce the kind of inflammation that makes cancer growth more likely, and Prevent cell damage and help with cell repair.

This season, when planting your own nutritional powerhouse garden, remember to choose fruits and vegetables based on color. Favor brightly colored or strongly flavored fruits and vegetables, as these are often the best sources of phytochemicals!

Nutritional Powerhouse Garden Produce

Carrots

Source of Vitamins B & K, Biotin, Fiber, Potassium, Thiamin
May to June

Tomatoes

Source of Vitamins A, B, & C, Fiber, Potassium, Iron, Phosphorous
Mid- June to mid- October

Broccoli

Source of Vitamins A, C, E, & K, Fiber, Omega- 3 Fatty Acids, Iron, Zinc
May to early June

Apples

Source of Vitamins A & C, Fiber, Phosphorous, Potassium, Calcium, Folate
Mid- June to November

Cabbage

Source of Vitamins C & B6, Folic Acid, Potassium, Calcium, Biotin,
May to mid- November

Spinach

Source of Vitamins A, B, C, E, & K, Folic Acid, Potassium, Iron, Zinc
October to May

Onions

Source of Vitamins B & C, Biotin, Fiber, Calcium, Folic Acid, Potassium
May to August

Berries
Source of Vitamins A, B, C, & E, Fiber
June to September
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