Color Chart of Healthy Fruits and Vegetables White Red Colored Fruits & Vegetables Nutrients in Red Fruits and Vegetables Include: Lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure , reduce tumor growth and LDL cholesterol levels , scavenge harmful free-radicals, and support join tissue in arthritis cases. Types of Red Fruits & Vegetables Include: Beets , Blood oranges, Cherries, Cranberries , Guava, Papaya , Pink grapefruit, Pink/Red grapefruit, Pomegranates , Radicchio, Radishes, Raspberries, Red apples, Red bell peppers , Red chili peppers, Red grapes, Red onions, Red pears, Red peppers, Red potatoes, Rhubarb, Strawberries, Tomatoes, and Watermelon.Orange & Yellow Fruit and Vegetables Nutrients in Orange and Yellow Fruit and Vegetables Include: Beta-carotene , zeaxanthin, flavonoids, lycopene, potassium, and vitamin C .

These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones. Types of Yellow and Orange Fruits & Vegetables Include: Apricots, Butternut squash, Cantaloupe, Cape Gooseberries, Carrots, Golden kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin , Rutabagas, Sweet corn, Sweet potatoes, Tangerines, Yellow apples, Yellow beets, Yellow figs, Yellow pears, Yellow peppers, Yellow potatoes, Yellow summer squash, Yellow tomatoes, Yellow watermelon, and Yellow winter squash.Green Vegetables & Fruit Nutrients in Green Vegetables and Fruit Include: Chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene.

The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity. Types of Green Fruits & Vegetables Include: Artichokes, Arugula, Asparagus, Avocados, Broccoflower, Broccoli, Broccoli rabe, Brussel sprouts, Celery, Chayote squash, Chinese cabbage, Cucumbers , Endive, Green apples , Green beans, Green cabbage, Green grapes, Green onion, Green pears, Green peppers , Honeydew, Kiwifruit, Leafy greens, Leeks, Lettuce, Limes, Okra, Peas, Snow Peas, Spinach , Sugar snap peas, Watercress, and Zucchini.Blue & Purple Fruits and Vegetables Nutrients in Blue and Purple Fruits and Vegetables Include: Lutein, zeaxanthin, resveratrol , vitamin C, fiber, flavonoids, ellagic acid, and quercetin.

Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract , and limit the activity of cancer cells. Types of Blue and Purple Fruits & Vegetables Include: Black currants, Black salsify, Blackberries, Blueberries , Dried plums, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian endive, Purple Potatoes , Purple asparagus, Purple cabbage, Purple carrots, Purple figs, Purple grapes, Purple peppers, and Raisins.White Colored Fruits and Vegetables Nutrients in White fruits and Vegetables Include: Beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers , and balance hormone levels, reducing the risk of hormone-related cancers.

Types of White Fruits & Vegetables Include: Bananas , Brown pears, Cauliflower, Dates, Garlic , Ginger , Jerusalem artickoke, Jicama, Kohlrabi, Mushrooms , Onions , Parsnips, Potatoes, Shallots, Turnips, White Corn, White nectarines, and White peaches. According to the food pyramid potatoes are not counted as a vegetable, as they are consist mostly of starch and should be consumed sparingly. The nutrients found in fruits and vegetables have a significant impact on our health. The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colors of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different colored fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals. Quercetin Found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.

Ellagic acid Mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti- proliferative effect on cancer cells, because it decreases their ATP production. The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver. Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease. Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints.

This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure. Another good food component many people don't get enough of is fiber, found in fruits, vegetables, and whole grains. Flavonoids Include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation. Beta-glucan Found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease. Bioflavonoids Found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.

The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on pre-packaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive. Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season. Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling. The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains. Freezing Fruits and Vegetables To preserve for consumption during the winter or off season see which fruits and vegetables you can freeze . Juicing Great fruit drink Mixes and vegetable mixes can be found at your local health food store or internet health food store.

List of Healthy Food You Should be Eating - Michelle Toole - (2010-06-09) List of Blue Vegetables | eHow List of Blue Vegetables wjarek/iStock/Getty Images The blue vegetable group is more accurately called the blue-purple or red-purple group because the same phytochemical creates shades or red, blue and purple. Only a few vegetables naturally belong to the blue group, but you can find a variety of specialty vegetables on the market, usually in hues of purple, which were bred to boost beneficial antioxidants. Significance of Color All of the vegetables in the blue-purple group contain phytochemicals called anthocyanins. Anthocyanins are pigments responsible for red, blue and purple colors, but they’re also biologically active as antioxidants. Because the blue group includes more fruits than vegetables, much of the research to date is based on anthocyanins extracted from fruit. Laboratory studies cited on the Pennington Biomedical Research Center website show that they may help keep blood vessels healthy, improve vision and inhibit the growth of cancer. Anthocyanins are water-soluble, so use a small amount of water when you cook these vegetables to minimize nutrient loss.

Antioxidant-Rich Eggplant Purple-skinned varieties of eggplant contain anthocyanins, but only in the skin. To gain the most nutrients, buy smaller-sized eggplants because their skin is more tender and edible than large eggplants. Even if you discard the skin, you’ll still get other antioxidant phytochemicals from the flesh. An abundant phytochemic found in the flesh -- chlorogenic acid -- is one of the most powerful antioxidants produced by plants, according to the U.S. Department of Agriculture. When you eat eggplant, you’ll also gain dietary fiber, thiamin and vitamin B-6. Red and Purple Cabbage You may find varying shades of purple and red in cabbages because the hue changes depending on levels of acidity. Even when it's purple, this type of cabbage is commonly called red cabbage. Red cabbage is a rich source of vitamin A, compared to green cabbage, which has barely a trace of the vitamin. Red varieties also have about 1.5 times more iron and vitamin C than their green counterparts. Purple cabbage contains sulfur-containing substances found only in cruciferous vegetables, which may help prevent some forms of cancer, reports the Linus Pauling Institute.

Specialty Vegetables Scientists continue to breed plants to maximize anthocyanin content. Researchers at Oregon State University developed one of the latest varieties, an anthocyanin-rich purple tomato. The list of blue-purple vegetables on the website of Rush University Medical Center includes purple asparagus, purple peppers and purple endive. You can also find purple carrots, purple cauliflower and purple potatoes. In laboratory studies, anthocyanins from purple sweet potatoes stopped the growth of colorectal cancer cells, according to a study in the November 2013 issue of “Molecular Nutrition and Food Research.” Color Me Healthy — Eating for a Rainbow of Benefits Color Me Healthy — Eating for a Rainbow of Benefits By Juliann Schaeffer Today’s Dietitian Vol. 10 No. 11 P. 34 Got the blues? Not your mood, your food! While you’re at it, make sure you also have reds, yellows, and other bright colors on your plate. Beige may be a mainstay in many wardrobes because of its versatility, but when it relates to diet, simply beige is all the rage for all the wrong reasons.

Americans’ affinity for all that is quick, cheap, and convenient is directing many to the cracker, cereal, and cookie aisles, leading to a high-fat and highly processed “beige diet” that is nutrient impaired. According to Susan Bowerman, MS, RD, CSSD, a lecturer in the department of food science and nutrition at Cal Poly San Luis Obispo and coauthor of What Color Is Your Diet? a purely beige diet may fill Americans up now, but it could cost them later. “We eat foods primarily based on their taste, their cost, and how convenient they are,” she notes. “The food manufacturers have done a great job of creating many foods that are easy to eat, inexpensive, and rich in sugar, fat, and salt so that they taste good. Starches, fats, and sweets are the least expensive foods in the diet, so it’s easy to see why we lean toward these ‘brown/beige’ foods.

They fill us up for very little monetary cost, but there are significant health costs to a diet that is so high in refined carbohydrates and devoid of the vitamins, minerals, fiber, and phytochemicals that are so abundant in plant foods.” Americans’ fondness for foods lacking color also reflects a metaphor of what else is lacking in processed foods: phytochemicals. While some processed foods may reincorporate key nutrients during processing, “Many of the flavonoids, tannins, etc are not replaced during processing,” says Susan Kasik-Miller, MS, RD, CNSC, a clinical dietitian at Sacred Heart Hospital in Eau Claire, Wis. “The metaphor also holds for the look of our diet. Literature references bland beige swill as the only food offered to suffering people. A colorful, balanced diet is associated with good health and prosperity.” Phytochemical-Filled Produce So what does color have to do with diet anyway? One word: phytochemicals. These substances occur naturally only in plants and may provide health benefits beyond those that essential nutrients provide.

Color, such as what makes a blueberry so blue, can indicate some of these substances, which are thought to work synergistically with vitamins, minerals, and fiber (all present in fruits and vegetables) in whole foods to promote good health and lower disease risk. According to information from the Produce for Better Health Foundation (PBH), phytochemicals may act as antioxidants, protect and regenerate essential nutrients, and/or work to deactivate cancer-causing substances. And while research has not yet determined exactly how these substances work together or which combination offers specific benefits, including a rainbow of colored foods in a diet plan ensures a variety of those nutrients and phytochemicals. “Plant products are sources for phytochemicals of which there are thousands that have been identified,” explains Kasik-Miller. “These chemicals are known to have disease-preventing properties, but the color of a food does not necessarily mean it contains one particular phytochemical class.

Foods contain multiple phytochemicals, as well as vitamins and minerals, and it is not known how many other phytochemicals await to be identified and what functions they have with health.” Kathy Hoy, EdD, RD, nutrition research manager for the PBH, says eating a variety of foods helps ensure the intake of an assortment of nutrients and other healthful substances in food, such as phytochemicals, noting that color can be a helpful guide for consumers. “Nutrients and phytochemicals appear to work synergistically, so maintaining a varied, colorful diet with healthful whole foods is a pragmatic approach to optimal nutrition.” And since the average American is eating less than five servings per day of their peas, carrots, and cantaloupe, when it should be upward of seven to 13 servings for most adults, many consumers could be unknowingly missing out on a gold mine of disease prevention.1 It turns out that having clients count colors instead of calories may be an easier fix for not only weight control but overall wellness. Counting Colors In What Color Is Your Diet?

David Heber, MD, PhD, and Bowerman attempted to group foods according to their predominant phytochemical group, coding plant foods into seven color categories: red, red/purple, orange, orange/yellow, yellow/green, green, and white/green. While research regarding color’s effect on health is ongoing and often opaque, the following is a summary of produce’s relationship with the rainbow. Blue/Purple Behind the color: The blue/purple hues in foods are due primarily to their anthocyanin content. Guide clients toward darker selections, as the darker the blue hue, the higher the phytochemical concentration. “In our book, we called these foods red/purple because many of the foods that are rich in anthocyanins also have a red or pink hue,” says Bowerman. Anthocyanins are antioxidants that Bowerman says are particularly heart healthy and may help support healthy blood pressure. Gloria Tsang, RD, editor-in-chief of HealthCastle.com, says, “The anthocyanins that give these fruits their distinctive colors may help ward off heart disease by preventing clot formation.

They may also help lower risk of cancer.” And the color’s richness is actually one sign that the food is ripe and ready to eat, notes Kasik-Miller, adding that blueberries are considered to have the highest antioxidant activity of all foods. Examples: Eggplant (especially the skin), blueberries, blackberries, prunes, plums, pomegranates Green Behind the color: The natural plant pigment chlorophyll colors green fruits and vegetables. “In our system, the green foods represented those foods rich in isothiocyanates, which induce enzymes in the liver that assist the body in removing potentially carcinogenic compounds,” says Bowerman. According to information from the PBH, cruciferous veggies such as broccoli and cabbage contain the phytochemicals indoles and isothiocyanates, which may have anticancer properties. “Green vegetables are excellent sources of vitamin K, folic acid, potassium, as well as carotenoids and omega-3 fatty acids,” adds Kasik-Miller. “Folic acid is needed to prevent neural tube defects during pregnancy, and vitamin K is essential in blood clot formation.

Diets high in potassium are associated with lowering blood pressure, and there is an inverse relationship between cruciferous vegetables and cancer, especially colon and bladder cancers.” “In addition, sulforaphane, a phytochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage to the body,” says Tsang. Examples: Broccoli, cabbage, bok choy, Brussels sprouts Yellow/Green Behind the color: A variation of the green color category, these foods exhibit a richness in lutein, says Bowerman. “Lutein is particularly beneficial for eye health,” she says. “There are lutein receptors in the macula of the eye, and lutein helps protect against age-related macular degeneration.” For a somewhat surprising source, have clients check out pistachio nuts—there is lutein in the green skin around the nut. Another reason to grab some yellow/green kiwifruit at the grocery store, says Kasik-Miller, is its high amount of vitamin C.

Examples: Avocado, kiwifruit, spinach and other leafy greens, pistachios Red Behind the color: Lycopene is the predominant pigment in reddish fruits and veggies, according to Bowerman. A carotenoid, lycopene is a powerful antioxidant that has been associated with a reduced risk of some cancers, especially prostate cancer, and protection against heart attacks. Look for tomato-based products for the most concentrated source of this phytochemical. “Tomatoes help support the health of prostate and breast tissue,” adds Bowerman. And although some nutrients, such as vitamin C, are diminished with the introduction of heat, Hoy says, “The benefits of eating produce are not dependent on eating raw foods. In fact, cooking enhances the activity of some phytochemicals, such as lycopene. Obtaining optimal benefit from the nutrients in food, especially produce, depends on proper selection, storage, and cooking of the produce.” Cooked tomato sauces are associated with greater health benefits compared with the uncooked version because the heating process allows all carotenoids, including lycopene, to be more easily absorbed by the body, according to information from the PBH.

“In addition to vitamin C and folate, red fruits and vegetables are also sources of flavonoids, which reduce inflammation and have antioxidant properties. Cranberries, another red fruit [whose color is due to anthocyanins, not lycopene], are also a good source of tannins, which prevent bacteria from attaching to cells,” says Kasik-Miller of more reasons to relish red. Examples: Tomatoes and tomato products, watermelon, pink grapefruit, guava, cranberries Yellow/Orange Behind the color: “We had an orange/yellow group representing beta-cryptoxanthin and vitamin C,” says Bowerman. “Our orange group foods are also rich in beta-carotene, which are particularly good antioxidants.” Beta-cryptoxanthin, beta-carotene, and alpha-carotene are all orange-friendly carotenoids and can be converted in the body to vitamin A, a nutrient integral for vision and immune function, as well as skin and bone health, according to information from the PBH. “These foods are commonly considered the eyesight foods because they contain vitamin A. Beta-carotene, which can be converted into vitamin A, is a component of these foods as well.

In addition, they may have high levels of vitamin C, and some contain omega-3 fatty acids,” says Kasik-Miller. Since eyesight is dependent on the presence of vitamin A, Kasik-Miller notes that it is considered the “vision vitamin.” “Other [phyto]chemicals typically found in yellow/orange fruits and vegetables protect our eyes from cataracts and have anti-inflammatory properties. They also help with blood sugar regulation,” she adds. Tsang notes that the beta-carotenes in some orange fruits and vegetables may also play a part in preventing cancer, particularly of the lung, esophagus, and stomach. “They may also reduce the risk of heart disease and improve immune function,” she says. Examples: Carrots, mangos, cantaloupe, winter squash, sweet potatoes, pumpkins, apricots No Color? No Problem While color can give clients a general idea about what lies beneath eggplant’s exterior, a food’s hue does not tell all, and it is certainly not an exclusive indicator of phytochemical content. While some phytochemicals are pigments that give color, others are colorless.

“The largest class of phytochemicals are the flavonoids, which for the most part are colorless,” explains Bowerman. “Flavonoids are powerful antioxidants, and these help the body to counteract free-radical formation.

When free-radical damage goes unchecked, it can cause significant damage to body cells and tissues.” There are more than 4,000 different flavonoids, and according to information from the PBH, they are classified into the following categories: • flavonols: -myricetin (in berries, grapes, parsley, and spinach); -quercetin (in onions, apples, broccoli, cranberries, and grapes); • flavones: -apigenin (in celery, lettuce, and parsley); -luteolin (in beets, bell peppers, and Brussels sprouts); • flavanones: -hesperetin and naringenin (both in citrus fruits and juices); • flavan-3-ols: Eat a Colorful Variety of Fruits and Vegetables Every Day for Better Health - eXtension Eat a Colorful Variety of Fruits and Vegetables Every Day for Better Health Families, Food and Fitness November 18, 2009 When eating fruits and vegetables, think COLOR ─ green, orange, red, purple, and white.

These colors in fruits and vegetables provide an array of vitamins and particularly "phytochemicals." Phytochemicals are naturally occurring plant compounds in fruits and vegetables that may have health-promoting abilities. Usually, the deeper the color of the fruits or vegetables, the better. Sweet potatoes, carrots, winter squash, and other dark orange and dark leafy green vegetables are good sources of the phytochemical "beta-carotene." This nutrient is important for vision and immune function. Blueberries are a powerhouse of nutrients. The main phytochemical in the blue family of fruits and vegetables, such as blackberries, plums, cranberries, red onions, and strawberries, is "anthocyanidins." Anthocyanidins are antioxidants that have been linked to improved blood vessel health. The cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, and kale, contain the phytochemicals "indoles" and "isothiocyanates" that have been shown to have anti-cancer properties. Our eyes need nutrients too. "Zeaxanthin," a carotenoid with antioxidant power, is most often linked with lutein. Zeaxanthin may help to prevent macular degeneration.

Eat plenty of leafy green vegetables like spinach, kale, and collard greens to keep your eyes healthy. Our diet can benefit from eating a variety of red fruits and vegetables that contain "lycopene." Lycopene is a strong antioxidant and has been associated with a reduced risk for many cancers, especially prostate cancer. Research shows benefits for heart health too. Eat plenty of raw and cooked tomatoes, watermelon, pink grapefruit, and red peppers. Those tiny grapes hold a powerful antioxidant called "resveratrol." Resveratrol is most abundant in red wine, but the grapes themselves have many health benefits. Consume grapes with the skin and grape juice too. For the most health benefits, consume a wide variety of fruits and vegetables of different colors each day. FOR MORE INFORMATION VIEW Color Yourself Healthy! Video More Articles Reduce Added Solid Fats - Hamburgers and Fried Potatoes Reduce Added Solid Fats - Pizza Reduce Added Sugars - Sweetened Cereals Blue Lake 274 Bean Seeds from Park Seed Super Foods 55 days from direct-sowing. This is the bush bean by which all others are judged, a classic favorite for many years among gardeners across the U.S. The secret?

--Huge yields, great taste, and reliability. Blue Lake 274 matures its big crop all at once, so if you want to can or freeze any of your beans (and with yields like these, who doesn't?), you can do it in one big batch, assuring you of the freshest-tasting beans you'll ever love! Blue Lake 274 sets pods of dark green, about 5½ inches long, very straight and plump, with tender white seeds. It's the flavor and texture of these beans that have earned them their great reputation, because although Blue Lake 274 is a bush bean, it has the rich beany taste and satisfying consistency of a pole bean. The pods arise profusely on space-saving 16-inch plants, and hold well. Blue Lake 274 is famously well-adapted, a good choice for gardeners in any region and a reliable favorite, season after season, no matter what the weather chooses to do! Easy and trouble-free, even for the new gardener, beans are best direct-sown into the warm spring soil.

For a bigger harvest, sow a fresh batch of seed every 2 or 3 weeks all spring and into the first weeks of summer. You can also sow in late summer and early fall (up to about a month before the first frost) for a fall harvest. Like all legumes, Blue Lake 274 is a nitrogen-fixer in the soil. After the final harvest is in, chop up the plant and work it back into the soil. You will be delighted with what it does for the quality of your soil next season! An ancient crop found on every continent except Antarctica, the bean is a staple of the human diet in all cultures. Packed with fiber and protein (including the vital amino acid lysine), it is also an excellent source of vitamins A, B, and C; folic acid; iron; calcium; and phosphorus. Eaten with certain grains, such as corn, it makes a complete protein. Some varieties of bean can be eaten fresh, while others can be stored for many months. Doubtless the bean is responsible for the survival of countless peoples during the (at least) 9 thousand years it has been cultivated as a food crop.

How fortunate, then, that the bean should be both delicious and easy to grow! You don't need a lot of garden space for beans -- they even thrive in containers -- and few plants are easier to grow. If you've got sunshine and soil, we've got a great bean just waiting for you! Choosing a Variety There are as many types of beans as there are gardeners to grow them! Grown almost everywhere in the world, beans are amazingly various, with some 4,000 varieties currently available. Beans grow in two ways: vining, which we call Pole beans; and mounding, which we call Bush beans. That said, let's quickly narrow the selection by categorizing beans into their 3 main groups: Snap or String - These are young beans intended to be eaten "pod and all" when fresh, or to be frozen or canned when young and tender. The pods are succulent and flavorful, making them a popular home garden choice. These 'green' beans can come in colors like green, gold, purple, or red, and the pods can be range from long and thin to stout or flat. Bush snap beans mature in about 45 to 55 days.

Pole snaps take 60 to 70 days. Green/Shelling - Also intended to be eaten when young (that's what "green" means; it doesn't indicate the color of the pods!), green or shelling beans are grown for the tender young seeds inside the pods. Limas (butter beans) are a popular green/shelling bean. Bush green/shelling beans harvest in 70 to 80 days; pole green/shelling beans are ready in 80 to 95 days. Dry - Dry or hard-shelled beans are meant to be eaten after the seeds inside the pod have dried out, though many varieties, such as our own Borlotto Solista , can be picked young for fresh eating, too. Ideal for long-term storage, dry varieties were the beans of choice in home gardens until the early 20th century, when advances in storage methods and improved varieties of snap and green beans made fresh beans more readily available and much more tasty. And dry beans can be eaten young at about 90 to 100 days, but will take more weeks to dry completely in the pod for harvesting as "dry" or storage beans.

When to Start Direct-sow beans outdoors in spring and early summer when the soil has warmed up and night temperatures remain above 55 degrees F. If you live in a short growing season or prefer to begin the seeds indoors, sow them in large peat pots no more than 4 weeks before you plan to transplant them. Beans prefer not to be disturbed after sowing, so transplant can be chancy. How to Start General information for all types of beans Beans need full sun and deep, rich, well-drained soil to grow their best. As soon as the soil is workable in spring, dig down about 8 inches in the areas you are planning to sow your beans. Work a good amount of rich compost, manure, or other organic matter into the soil. If you are planting pole beans, consider their position in relation to the rest of the vegetable garden. When the beans get tall, they will cast shade for several feet, so plan accordingly: prepare the soil on the northern end of the veggie patch to avoid shading other plants, or farther south if some shade is desired for neighboring plants. Sow beans about 1 to 1½ inches deep.

Sprinkle inoculant as you plant, to increase the nitrogen-fixing ability of the bean plants. Expect high germination rates from your beans. You should see the first sprouts in about 6 to 10 days. Bush beans: Space beans about 3 inches apart in single or double rows 18 to 24 inches apart. For a continuous season of bush beans, do not plant all the beans at once. Make successive plantings every 3 weeks up to 2 months before your first anticipated fall frost. Pole beans: Space 6 to 8 beans evenly around the base of the pole or other support. If growing the beans up a trellis, space them 3 inches apart. If growing the beans up a freestanding fence, space them 3 inches apart along both sides of the fence. Special Considerations Beans are open-pollinated plants, not hybrids. They are self-pollinating, and technically can be cross-pollinated, but this is very rare. The standard advice is to separate different types of beans by physical space or natural barriers (such as high walls or tall, dense plants), but gardeners constantly report growing many different beans side by side with no apparent cross-pollination.

If you want to can or freeze your bean crop, consider growing varieties that harvest all at once. Snap bush beans, because of their shorter crop time, are an excellent choice. Consider growing a Three Sisters planting of corn, pole beans, and squash. This Native American technique is one of the best examples of companion planting for mutual benefits. Not only do each of the 3 plants help the others grow their best, but the beans and the corn, if eaten together, form a complete protein! And nothing looks quite as exciting in the vegetable garden as a Three Sisters display. Harvest fresh beans before you can see the bulge of a developing bean through the green pod. At that stage, the bean is over-mature, the pod is tough, and the beans are best eaten as a shelled bean. Store unwashed fresh beans in plastic bags in the vegetable crisper of the refrigerator for a few days. Washing the beans before storage causes them to decay quickly. Instead, wash them just before serving or cooking. Harvest dry beans when the pods are completely brown and dried out, but before the pods have split open. The seeds inside should be hard.

Many edible bean varieties are so lovely you may wish you had them in the flower garden, and several types of beans are now grown primarily for their ornamental effect. Scarlet runner and <#prodlink#"5511">dwarf runner are all beautiful ornamental beans no sunny garden should lack. For something a little out of the ordinary, consider the magnificent Hyacinth Bean . Growing Tips Beans are a very easy and successful crop, but to make the most of them, follow three simple rules: Never work with the plants in wet weather Keep the garden free of debris all season long and especially after harvest Don't grow beans in exactly the same spot year after year Make sure your beans get about an inch of water a week. They do not need to be fertilized, but a layer of compost on top of the soil (and mulched in) a few weeks after planting can be beneficial. Beans can be grown quite easily in containers. Sow and space the beans just as you would for the garden. After harvesting your beans, chop up the plants and plough them back into the soil. As nitrogen fixers, they enrich garden soil tremendously.

Pests and Problems to Watch For Spotted, wrinkled, or curled-under foliage are signs of Common Bean Mosaic Virus (CBM), and may lead to deformed pods. CBM is caused by aphids, which should be treated immediately with insecticidal soap. Pull up any plant showing signs of CBM, and do not plow it under or add it to the compost pile. Your best defense against CBM may be to choose resistant varieties, of which there are many. CMB-resistant snap beans include Festina, Soleil, Bash, Jade, and the superb "resistant to everything" Masai. Green/shelling varieties include Smeraldo. Tiny holes in the leaves of young bean plants signal the presence of Bean Leaf Beetles. They are a danger only early in the season; later they may nibble a pod here and there, but they won't do much damage. Control them fast by pulling them off by hand and then covering the entire row (if growing bush beans) with a row cover. If you know that Bean Leaf Beetles are a problem in your growing area, try interplanting your beans with potatoes , which will fight off the beetle (while the beans return the favor by repelling potato pests!).

Black, brown, or red spots on the pods are the calling card of Anthracnose, a fungal disease. Prevention is the only remedy here: be sure not to cultivate your beans in wet weather, clean any debris from the bean growing area promptly, and rotate crops from year to year. How to Sow Beans: Innoculate with a nitrogen-fixing bacteria prior to sowing Seeds are best sown outdoors after all danger of frost is past in the spring and when the soil is warm Seeds can also be sown indoors 3 weeks before planting them out in a warm soil Sow them in individual pots at a temperature of 70° and at the same depth as outdoors Indoors and out, expect germination in 6-10 days It is 8-10 weeks between sowing and fruit production When sowing seed outdoors, we recommend a maximum planting depth of 4X the width of the seed How to Grow Beans: Transplanting: Transplant when there are at least two sets of true leaves Spacing: Space bush varieties 2-3 inches apart in rows spaced 18-24 inches apart.

Space pole varieties 6-8 inches apart in rows 36 inches apart Soil: Site in full sun in a neutral, loose, rich, moist, well-drained soil. Feed with a 1-2-2 ratio fertilizer prior to planting and again when 6-8 inches tall Additional Care: Bush Beans will mature faster than Pole Beans, so for a continuous crop, successively sow them every 2 weeks until 2 months before first frost. Pole Beans are more productive and need to be grown on a trellis, fence, tripod, or other structure Appearance and Use: Green, Snap, French, String, and Wax Beans are all produced by this vining or bushing, annual plant. Harvest when the beans are succulent, just before they are mature. Keep them picked to keep the plants producing. To dry beans, allow them to remain on the plant until they turn brown and begin to shatter About Beans: Pronunciation: få-se-o’-lus vul-ga’ris Lifecycle: Perennial Origination: Fabaceae; native to tropical America Bulk Vegetable Seed: Best Varieties, Best Value!

If you are fortunate enough to grow a large vegetable patch, participate in a neighborhood or community garden, or work a farm, Park's bulk vegetable seed is the perfect product at a terrific price! We've taken some of our most popular and delicious varieties and packaged them in larger quantities. And what we save in sorting, storing, and packaging expenses, we pass along to you! So choose your favorites and best wishes for a productive and tasty harvest this season! Note: These seed counts are estimates. The actual number of seeds per ounce/pound may vary slightly. * A few varieties may have a different (P) Pkt seed count than the quantity listed; check the specific variety's description for the number of seeds per pkt. Superior Germination Through Superior Science Park Seed offers some of the highest-quality vegetable and flower seeds available in the industry, and there are a number of reasons for this. First of all, we have humidity- and temperature-controlled storage, and we never treat any of our seeds with chemicals or pesticides. Nor do we ever sell GMO's (genetically modified seeds), so you always know the products you're buying from us are natural as well as safe for you and the environment.

Superior Standards - University Inspected To make sure we are providing the best seed product possible and that our customers will get the highest number of seedlings from every packet, we conduct our own germination testing and have quality-control measures in every stage of our seed-handling operation. We hold ourselves to standards that are at or above federal and state standards, including testing specific crops more frequently than recommended by federal guidelines. And in order to maintain our organic certification, we welcome Clemson University to inspect us annually to make sure our organic seeds, which are stored and processed separately, are being handled properly. Hand Packed By Experienced Technicians Park Seed has been handling and packing vegetable and flower seeds for 145 years, a history that has given us a great understanding of how each variety should be cared for and maintained throughout every step of theprocess, from collection to shipping. When packing our seeds, the majority are actually done by hand (with extreme care!), and we often over-pack them, so you're receiving more than the stated quantity. The Park Seed Gold Standard And many of our seeds are packed in our exclusive Fresh-Pak gold foil packets, which are lined to keep moisture out, so the seeds stay fresher for longer.

We carefully pack very tiny or fragile seeds in crush-proof vials to ensure safe delivery to your home. Some of the small seeds are also offered as "pellets" (have a clay coating) to make sowing and growing easier. When it comes to the kinds of seeds we offer, we are constantly seeking something new and provide many unique and hard-to-find varieties from all around the world. Our on-staff horticulturists are ready and available to share their expertise to help you with the success of these seeds, so you can grow a beautiful and productive garden! Does Park sell GMO's or treated seeds? It is important for our customers to know that Park Seed does not sell GMO or treated seed. We do buy a small amount of traditional hybrid seed from Seminis, a division of Monsanto Co., but that is all we purchase from them. What are the differences between organic, heirloom, and hybrid seed? Basically, organic seeds are seeds that are produced without the use and exposure to artificial/chemical fertilizers, insecticides, fungicides, herbicides, and other chemicals. They have to be grown, harvested, stored, and handled under very strict organic rules and procedures.

All of our organic seeds are USDA 100% certified organic through Clemson University and the certificate has to be renewed yearly. Heirloom Seeds are open-pollinated -- they are not hybrids. You can gather and save heirloom seed from year to year and they will grow true to type every year, so they can be passed down through generations. To be considered an heirloom, a variety would have to be at least from the 1940's and 3 generations old (many varieties are much older -- some 100 years or more!). Hybrid seed are the product of cross-pollination between 2 different parent plants, resulting in a new plant/seed that is different from the parents. Unlike Heirloom seed, hybrid seed need to be re-purchased new every year (and not saved). They usually will not grow true to type if you save them, but will revert to one of the parents they were crossed with and most likely look/taste different in some way. What are pelleted seeds? Why do you use them? How do I handle/sow them? Extremely small seed such as Petunias and Pentas are shipped as pelleted seed to make them easier to handle and sow.

Pelleted seed are coated, usually with clay, to make them larger in size. After sowing, the coating will dissolve when wet and the seed will germinate. Pelleted seeds are shipped in vials placed inside seed packets, which protects them from being crushed. When sowing, be certain to use thoroughly moistened soil, to be sure that the clay coating absorbs enough moisture to dissolve. For sowing pelleted Petunia seeds, place the seeds directly on the soil surface and do not cover with soil, as light aids in the germination. What is ideal temperature to germinate most seeds? The ideal temperature to germinate most seeds is approximately 70 degrees F; give or take 1-2 degrees either way. This would be a good germination temperature for most flower and vegetable seeds and would be the most practical and feasible temperatures achieved for gardeners starting seeds in the home. You will notice for some seeds that it is recommended to use alternating day (warmer), night (cooler), temperatures, which is fine if one can provide such conditions. But most people are unable to provide those temperatures in a home setting, so just use the overall 70 degree F recommendation and the seeds should germinate well.

How long should grow lights be kept on per day and how close to the plants should the light be kept? For germination and seedling/plant growth, you want to simulate the natural day-night cycles, and as a general rule, grow lights should be on 8-12 hours per day and off at night. You can vary this timing, as some seeds such as tomato, pepper, petunia, impatiens, and others, benefit from 14-17 hours of light per day (and the remainder of the 24 hour period in darkness). The most common grow lights used are fluorescent; using cool white, warm white, and wide-spectrum fluorescent tubes. These lights work well for germination and for growing plants up to a transplantable size. Fluorescent lights should be kept close though, 3-6 inches above the soil or the growing plants, adjusting the height as the plants grow. How long will seeds keep in storage? Park Seed stores seed in a special temperature- and humidity-controlled storage facility, which keeps seeds in excellent condition. Our seeds should be good for at least 1-2 years on average.

Seed viability and storage time will vary depending on the seed item; some will keep a shorter time and some will keep longer. Seeds should be stored in a cool, dark, dry place. A basement will do (if not too humid), or a cool, dark room or closet. We recommend the best way to extend seed storage life is to store them in something air tight, such as a plastic zipper storage bag or canning jar, and place it in the refrigerator. This will extend the life of seeds for many years. What is the best way to store seeds over a longer time period? We recommend the best way to extend seed storage life is to store seeds in something air tight, such as a plastic zipper storage bag or canning jar, and place it in the refrigerator. This will extend the life of seeds for many years. What depth should I sow various seeds? When sowing seed outdoors, we recommend a maximum planting depth of 4X the width of the seed. When sowing seed indoors, the planting depth can be less, depending on the seed being sown, so it is always best to check specific directions.

Here are some general guidelines concerning planting depth in relation to seed size: Tiny, dust-like seeds need to be sown on the surface of the growing medium or soil, uncovered, as they need light to germinate. The planting depth for small seed can be anywhere from barely covering, to 1/8-inch deep, to possibly 1/4-inch deep, depending on the recommendation. Medium seed should be planted at 1/4- to 1/2-inch deep, depending on the recommendation. Larger seeds can be planted 1-inch or deeper, depending on the recommendation. The ancient Native American technique of growing Corn, Beans, and Squash together in an arrangement called the Three Sisters is the ultimate in companion planting and helps increase harvests, naturally! Corn acts as a support for climbing bean vines, the beans fix nitrogen in the soil for the high feeding requirements of corn and squash, and the squash provides mulch and root protection for the corn and beans! After cooperating beautifully in the garden, corn and beans form a complete protein when eaten together! How's that for a mutually beneficial relationship?

The Three Sisters are all easy to direct sow in the garden and are a great project for children, teaching them about the beauty of natural harmony while providing a fast-growing reward for their efforts. Make the best possible use of your garden space this season, and try growing the Three Sisters! Just follow the easy steps listed below, fertilize well, plant other companions like herbs to assist with pest control, and you'll be harvesting your best crop in no time! In May or June when soil has warmed: Shape a flat-topped circular mound of soil about a foot high and 2 feet across at the top, sloping outward toward the base. Plant a circle of corn seeds on top, about 5 or 6, and water them in well, tamping down your soil mound firmly so it doesn't wash away in the first rain. Space the mounds 3 or 4 feet apart in the garden. Since all corn grows on sturdy, dependable stalks, the variety you choose depends on the flavor, disease resistance, and holding ability you want. Sugar Buns is a Sugar Enhanced (SE) yellow hybrid with absolutely scrumptious golden kernels and is positively scrumptious.

For SE whites, you can't beat Silver Princess, with extra-long ears bursting with flavor. And for the sweetest ears yet, you absolutely must try Corn Mirai, available in Yellow, White, Bicolor, and even a Mini! About two weeks later: When your corn reaches about 5 or 6 inches high, plant Bean seeds (6 to 8 of them) around the edges of the flat top or about halfway down the sloping sides of the circular mound. Push the seeds down deep into the soil and, if you're planting on the slope, make sure the soil is nice and firm. Add a bit of Nature's Aid at planting time to help the Beans fix nitrogen. To get your Beans to climb up the cornstalks, choose Pole rather than Bush varieties. Smeraldo is far and away the best-tasting Pole Bean, with flat pods up to 10 inches long on vigorous 4- to 6-foot vines. Park gardeners rave about Kwintus, a super-early performer with succulent pods on stringless 8- to 10-inch pods.

And is the classic name in Beans, with top-quality dark green pods that are both stringless and fiberless, even if you pick them a bit late. We even have Blue Lake available in organic seed! One week or so after that: Plant Squash seeds around the base of the mound, on flat ground. You can make them radiate around the mound, or just go in the direction you have available space! 6 to 8 seeds in a ring around the base of the mound is usually plenty. The traditional Squash family member for this Sister is Pumpkin, with its all-American flavor and long growing season. For a quicker harvest, grow Summer Squash varieties such as organic Early Summer Crookneck or Zucchini such as space-saving Eight Ball Hybrid. When everything begins growing... Thin the plantings to 2 or 3 Corn stalks, each with no more than 2 Bean plants winding around it. (You'll need to help the Beans get started growing up the stalks). The Squash is going to vine along the ground, so the number of plants you need depends on how far apart your mounds of corn and beans are, how long the vines get, and how much walking space you need in the garden.

Add a FOURTH sister: Sunflowers! Sunflowers attract birds, thus tempting them away from your corn plants. They shade the vining bean plants while also adding support. Plus, they're beautiful! It's a win-win situation! Superfoods A superfood is one that is exceptionally nutritious, with low caloric content and high amounts of fiber, protein, or vital nutrients. A balanced diet containing many (or all) can have miraculous health benefits, preventing and even reversing almost every negative condition associated with age. Take a look at this rundown of what exactly makes these plants so great, and start planning your life-changing garden today! The average Apple contains only 47 calories, but it is packed with vitamin C, Potassium, Fiber, and antioxidants (polyphenols and flavonoids) that fight the negative effects of aging. So, it’s true what they say about an apple a day, but that isn’t the only food that should be a staple of a healthy diet! Avocado is the richest fruit in terms of folate, potassium, vitamin E, and magnesium. They are also a great source of the “good fat”: oleic acid, a monounsaturated fat, so enjoy that wonderful flavor with relish!

Beans, especially lentils, are a great alternative to meat, adding just as much protein without all that saturated fat. Blueberries are one of the richest sources of phytonturients (antioxidants), which can help improve health and, most importantly, prevent cancer! 1 to 2 cups of blueberries a day will provide a good daily dose of these miraculous phytonutrients. Broccoli is notorious for its health benefits, and for good reason! Extremely low in calories and extremely high in a wide variety of vitamins (plus antioxidants), Broccoli is truly a fool-proof food. Eating it has a myriad of health benefits, from boosting the immune system to improving heart health. Cinnamon is not just a delicious spice to please your palate, it has also been found to have unexpected health benefits: it is a naturally antibacterial that can stop the growth of bacteria like E. Coli in food, and it is also a great glucose moderator, helping people with type II diabetes decrease their glucose levels, triglycerides, and LDLs.

Garlic contains many nutrients and amino acids, but is best known for the sulfur compound allicin, an amino acid that serves as a general health promoter, fighting everything from viruses to old age, arthritis, stroke, and cancer. This is why Garlic has been used medicinally since at least 2600 BC. Kiwi is extremely rich in Vitamin C (more than oranges), which can boost immune function, fight free radicals, and improve heart health. Kiwi has even been shown to reduce the formation of blood clots, and it is a rare low-calorie source of Vitamin E (most sources are high in fat). Onions have recently been found to produce a powerful compound when cut: thiopropanal sulfoxide. It is this substance that gives onions their disease-fighting and antioxidant properties, and it is also the reason for their pungent aroma and eye-watering effects. For the greatest health benefits, let your onions sit for a few minutes between cutting and cooking so that this compound has enough time to form.

Oranges are well known as an important source of Vitamin C, and they also contain a flavonoid called hesperidin, which has powerful antioxidant and antimutagenic properties on its own, and also amplifies those properties of Vitamin C, creating a very powerful synergy for preventing many types of cancers, as well as promoting general health. Pomegranate juice has the highest polyphenol concentration of any fruit juice, making it a fantastic antioxidant. It is also rich in Potassium, Vitamin C, and Vitamin B6. Pumpkin is the healthiest of all the gourds, being extremely high in fiber but low in calories, and having a uniquely potent combination of carotenoids. The carotenoids in pumpkins—most notably alpha- and beta-carotene—promote skin health and eye health, and also help prevent cancer, most notably breast and lung cancers. Soy is an amazingly affordable and abundant source of protein. Not only is it the most concentrated plant protein available, it also provides small doses of minerals, phytontrients, omega 3 fatty acids, and all nine essential amino acids. Soy really does have everything!

Spinach is a great source of iron and also contains a truly impressive array of all types of vitamins, minerals, and antioxidants. Popeye’s favorite veggie is reputed to prevent everything from cardiovascular disease to colon cancer to cataracts. Tomatoes are so delicious that, let’s be honest, most of us would eat them no matter how bad for us they were. Luckily, tomatoes are good for you, helping to prevent cancer and heart disease, due largely to the rare antioxidant Lycopene, which gives tomatoes their red color. Park Seed is the best source for all these foods—our seeds are a great value because of their low price and high germination rate, while our plants are well-established and guaranteed true to type, providing you surefire bumper crops of these Super edibles! And growing your own superfoods doesn’t just save you money—it also has added health benefits compared to the food you would get at the supermarket. First of all, you can carefully control any chemicals used in your own garden, so you know your family isn’t going to be adversely affected by the pesticides, preservatives, hormones, and artificial coloring that gets into supermarket food.

Secondly, fresh foods right from the garden actually serve up much more nutrition to your body than store-bought foods. Scientists have found that vegetables and fruits begin to lose nutritional value once they are picked , and that key nutrients degrade when cooked . So, it turns out that even some super foods aren’t that great for you once they spend several days getting to your kitchen and then you have to cook them. This just confirms what wise gardeners have been saying forever—the healthiest foods are the ones that you eat fresh right from your garden! Invest in a season’s worth of superfoods for you and your family—it’s just as good for you as getting a gym membership, but so much more affordable! Super Foods Superfoods A superfood is one that is exceptionally nutritious, with low caloric content and high amounts of fiber, protein, or vital nutrients. A balanced diet containing many (or all) can have miraculous health benefits, preventing and even reversing almost every negative condition associated with age. Take a look at this rundown of what exactly makes these plants so great, and start planning your life-changing garden today!

The average Apple contains only 47 calories, but it is packed with vitamin C, Potassium, Fiber, and antioxidants (polyphenols and flavonoids) that fight the negative effects of aging. So, it’s true what they say about an apple a day, but that isn’t the only food that should be a staple of a healthy diet! Avocado is the richest fruit in terms of folate, potassium, vitamin E, and magnesium. They are also a great source of the “good fat”: oleic acid, a monounsaturated fat, so enjoy that wonderful flavor with relish! Beans, especially lentils, are a great alternative to meat, adding just as much protein without all that saturated fat. Blueberries are one of the richest sources of phytonturients (antioxidants), which can help improve health and, most importantly, prevent cancer! 1 to 2 cups of blueberries a day will provide a good daily dose of these miraculous phytonutrients. Broccoli is notorious for its health benefits, and for good reason! Extremely low in calories and extremely high in a wide variety of vitamins (plus antioxidants), Broccoli is truly a fool-proof food.

Eating it has a myriad of health benefits, from boosting the immune system to improving heart health. Cinnamon is not just a delicious spice to please your palate, it has also been found to have unexpected health benefits: it is a naturally antibacterial that can stop the growth of bacteria like E. Coli in food, and it is also a great glucose moderator, helping people with type II diabetes decrease their glucose levels, triglycerides, and LDLs. Garlic contains many nutrients and amino acids, but is best known for the sulfur compound allicin, an amino acid that serves as a general health promoter, fighting everything from viruses to old age, arthritis, stroke, and cancer. This is why Garlic has been used medicinally since at least 2600 BC. Kiwi is extremely rich in Vitamin C (more than oranges), which can boost immune function, fight free radicals, and improve heart health. Kiwi has even been shown to reduce the formation of blood clots, and it is a rare low-calorie source of Vitamin E (most sources are high in fat). Onions have recently been found to produce a powerful compound when cut: thiopropanal sulfoxide.

It is this substance that gives onions their disease-fighting and antioxidant properties, and it is also the reason for their pungent aroma and eye-watering effects. For the greatest health benefits, let your onions sit for a few minutes between cutting and cooking so that this compound has enough time to form. Oranges are well known as an important source of Vitamin C, and they also contain a flavonoid called hesperidin, which has powerful antioxidant and antimutagenic properties on its own, and also amplifies those properties of Vitamin C, creating a very powerful synergy for preventing many types of cancers, as well as promoting general health. Pomegranate juice has the highest polyphenol concentration of any fruit juice, making it a fantastic antioxidant. It is also rich in Potassium, Vitamin C, and Vitamin B6. Pumpkin is the healthiest of all the gourds, being extremely high in fiber but low in calories, and having a uniquely potent combination of carotenoids. The carotenoids in pumpkins—most notably alpha- and beta-carotene—promote skin health and eye health, and also help prevent cancer, most notably breast and lung cancers. Soy is an amazingly affordable and abundant source of protein.

Not only is it the most concentrated plant protein available, it also provides small doses of minerals, phytontrients, omega 3 fatty acids, and all nine essential amino acids. Soy really does have everything! Spinach is a great source of iron and also contains a truly impressive array of all types of vitamins, minerals, and antioxidants. Popeye’s favorite veggie is reputed to prevent everything from cardiovascular disease to colon cancer to cataracts. Tomatoes are so delicious that, let’s be honest, most of us would eat them no matter how bad for us they were. Luckily, tomatoes are good for you, helping to prevent cancer and heart disease, due largely to the rare antioxidant Lycopene, which gives tomatoes their red color. Park Seed is the best source for all these foods—our seeds are a great value because of their low price and high germination rate, while our plants are well-established and guaranteed true to type, providing you surefire bumper crops of these Super edibles! And growing your own superfoods doesn’t just save you money—it also has added health benefits compared to the food you would get at the supermarket.

First of all, you can carefully control any chemicals used in your own garden, so you know your family isn’t going to be adversely affected by the pesticides, preservatives, hormones, and artificial coloring that gets into supermarket food. Secondly, fresh foods right from the garden actually serve up much more nutrition to your body than store-bought foods. Scientists have found that vegetables and fruits begin to lose nutritional value once they are picked , and that key nutrients degrade when cooked . So, it turns out that even some super foods aren’t that great for you once they spend several days getting to your kitchen and then you have to cook them. This just confirms what wise gardeners have been saying forever—the healthiest foods are the ones that you eat fresh right from your garden! Invest in a season’s worth of superfoods for you and your family—it’s just as good for you as getting a gym membership, but so much more affordable! Things You May Need

Question: Blue Gloss is a variety of which vegetable?
Answer: Potato