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Health Benefits of Your 5 Favorite Vegetables

This is the perfect time to plant vegetables like tomatoes, cucumbers, summer squash and more, for a big summer harvest. There’s nothing more gratifying that walking out to your garden to pick a ripe, fresh tomato to slice up for that evening’s menu. Homegrown vegetables taste better than anything you’ll find at a supermarket, and are loaded with great vitamins and nutrients. Here are a few of my favorite Sakata vegetables and their amazing health benefits.



‘Aspabroc’ Baby Broccoli
This early spring or fall crop resembles a broccoli raab with an asparagus stem, and offers a mild taste. Aspabroc is easy to grow and requires little space. It is fat free, cholesterol free, very low sodium, and an excellent source of vitamin A and vitamin C.




This delicious, savory fruit is always welcome in my vegetable garden. Tomatoes come in all shapes and sizes, from small cherry tomatoes perfect for salads, to big, beefy ones you just want to slice and eat. They are low in sodium, saturated fat and cholesterol, and are a good source of vitamin E, Thiamin, Niacin, vitamin B6, vitamin A
and dietary fiber. As an excellent source
of vitamin C and other antioxidants,
tomatoes can help combat the formation
of free radicals known to cause cancer.




This summer squash is a great addition to salads, pastas, pizza—just about any dish really! It has a versatile flavor and is low in saturated fat, sodium and cholesterol. It is a good source of protein, vitamin A, vitamin C, vitamin K, Thiamin, Niacin and dietary fiber.




Swiss Chard
This colorful greenery packs a powerful nutritional punch. One cup provides more than 700 percent of your daily vitamin K, and more than 200 percent of daily vitamin A. Swiss chard is rich in the antioxidants alpha and beta-carotene, lutein, zeaxanthin and choline.




Winter Squash
These hearty vegetables harvested in the fall are nutrient-dense and low in fat. The most popular winter squash, butternut squash, is heart-healthy and delivers tons of dietary fiber. It is super rich in potassium and vitamin B6 for bone health and proper functioning of both the nervous and immune systems.