Nutritional Ingredients of Vegetables Planted in Autumn

Vegetables to be planted in late summer for autumn harvest are divided into two groups as durable and semi-durable. Hard vegetables can tolerate severe frosts in the 25 to 28 degrees F range, and their taste becomes more palatable with cold weather. Besides, if it lives in a warmer area, it is possible to grow some of it in the winter. Due to their frost tolerance, some of these vegetables begin to grow and yield within a few weeks after the first hard frost in the region. This article contains information about vegetables planted in autumn and their ingredients.

Winter Vegetables Planted in Autumn
Rocket
Arugula contains the highest nitrate concentration of any vegetable. It uses nitrates in foods as raw materials, nitric oxide, which supports the body’s healthy blood vessel function, blood pressure and mitochondrial health. It is easy to grow, arugula ripens in about 40 days and can be harvested after a week or two when the nutrients reach their peak. Arugula is also an excellent source of calcium, fiber, folate, iron, magnesium, manganese, phosphorus, potassium, and vitamins A, C, and K.

Broccoli
Broccoli is a vegetable that provides some health-promoting vitamins and minerals as well as its wonderful flavor. Broccoli also contains fiber, which is vital for digestive health. Steaming ripe broccoli for three to four minutes will increase the availability of sulforaphane, a potent anticancer compound, while maintaining myrosinase, an enzyme necessary to absorb sulforaphane.

Brussels Sprouts
Brussels sprouts are one of the hardest vegetables in the cabbage family, and frost reveals their flavor even more. For best results, it should be sown 80 to 100 days before the first frost date. One cup of cooked Brussels sprouts contains more than 240 percent of the recommended diet (RDA) for vitamin K1 and about 130 percent of the RDA for vitamin C. It is also a good source of B vitamins, choline, fiber, potassium, and manganese.

Black Cabbage
Kale is a traditional vegetable among those cooked from green zebzee. It’s delicious and even healthier when boiled with a piece of ham or sautéed with a little coconut oil and added to fries. In addition, it can be cooked in a barber with lead hip rich in vitamins A, C and K. They contain high levels of calcium, choline, copper, iron, manganese, and vitamins B2, B6 and E, and they taste better with one touch.

Garlic
Fresh garlic has powerful immune-boosting, antibacterial, antiviral and antifungal effects. Historically, garlic has been used for circulatory and lung ailments. Most of its therapeutic effects come from sulfur-containing compounds such as allicin, which is the source of its characteristic odor. When allicin is digested, it produces sulfenic acid, a compound that reacts with free radicals faster than other known compounds. Fresh garlic can be consumed in chopped or crushed form to obtain optimal health benefits.

Parsnip
Characterized by its long taproots and cream-colored skin and fleshy texture, parsnip resembles a carrot in size and shape. For maximum sweetness, it is best to wait for harvest until the first frost. Parsnip roots are particularly rich in potassium and folate (vitamin B9). They also contain good amounts of vitamins C, E and K as well as calcium, iron, manganese, magnesium, phosphorus and zinc.

Radish
Radishes are a cool-weather crop that is characterized by a crunchy, colorful and harsh flavor. They mature in just 25 days and are a healthy, low-calorie food known to detoxify the blood, purify the kidneys and regulate blood pressure. Radishes contain the powerful flavonoids beta carotene, lutein, and zeaxanthin, as well as detoxifying indoles and sulforaphane, a compound that has been shown to inhibit certain cancers.

Spinach
Packed with nutrients but low in calories, spinach is a healthy addition to salads, smoothies, and vegetable juice. Similar to other dark green leafy vegetables, spinach is packed with vitamins A, B, C, E and K, as well as calcium, folate, iron, magnesium, and manganese. Studies have found that the nutrients in spinach support cardiovascular health, vision and immune system, and many other bodily functions.

Turnip
The slightly bitter turnip roots and greens are both edible and nutritious. Turnip root makes a hearty addition to stew, has a mild flavor, and reveals a potato-like texture when cooked. It is necessary too much because it is the characteristic crunch of turnips that makes turnips so enjoyable. Turnip is rich in antioxidants and beneficial nutrients such as vitamins A, C and K found in leafy green hills, and calcium, copper, iron, manganese, and potassium.

Beet
Beets are an easy-to-grow garden vegetable. Whether its juice is raw, cooked, pickled or fermented, beets help fight inflammation, lower blood pressure and promote detoxification. It has also been found that beets benefit the brain and reduce the risk of stroke by supporting heart disease. I add about 1 to 2 ounces of raw beets to my daily smoothie, and it is also recommended to consume a powdered, fermented beet root supplement. Due to their high sugar content, it is recommended to be careful when consuming beets if they have diabetes or are resistant to insulin.

Carrot
Carrots are associated with a lower risk of coronary heart disease and contain falcarinol, a natural compound that can activate the body’s cancer-fighting mechanisms. Eating carrots as a valuable source of antioxidants prevents free radical damage and thus slows cellular aging. While the rich stores of vitamin A support the ability to see, the calcium, magnesium, and phosphorus in carrots will help build strong bones and a healthy nervous system.

Cauliflower
It contains an impressive array of nutrients, including cauliflower, fiber, magnesium, manganese, phosphorus, potassium, and B vitamins. Cauliflower is also full of natural antioxidants such as beta-carotene, kaempferol, quercetin, rutin, vitamin C, and others that defend against free radicals. Cauliflower tends to require a little more care and attention than other vegetables, especially in terms of soil. It requires nutrient-dense soil and needs to be well watered during the growing season.

Chicory

Chicory is known for its narrow, curly-edged leaves and slightly bitter taste. It is an excellent source of vitamins A, B, C and K, as well as calcium, copper, iron, manganese, potassium and zinc. As a good source of fiber, chicory also contains kaempferol, a flavonoid that has been shown to reduce the risk of certain cancers. The characteristic bleaching that turns the inner leaves of the chicory into a creamy yellow color also reduces some of its natural bitterness.

Leek
Leeks, like onions and garlic, have sulfur-containing compounds like allicin, which fight free radicals. Leeks also contain kaempferol, a flavonol that can help fight cancer and reduce the risk of heart disease. Leeks are rich in antioxidants and vitamins A and K, and also contain a healthy amount of B vitamins and magnesium. With a milder flavor and larger size than onions, leeks make a delicious addition to salads and soups, where they add beneficial fiber and volume.

Lettuce
For fall crop lettuce, start sowing the seeds eight weeks before your first frost date. To get a continuous crop, seed should be sown every one to two weeks. One month after the first frost date, only cold-resistant varieties should be planted and make sure your soil is rich in humus and retains moisture. The soil should never be allowed to dry out because lettuce needs large amounts of nitrogen.

Onion
Onion pot is an excellent vegetable for health and is a source of cancer-fighting quercetin and disease-fighting polyphenols. The sulfur compounds in onions are thought to have anti-spotting properties and help lower your triglycerides. Flavonoid-rich foods such as onions can also inhibit the growth of H. pylori, a type of bacteria responsible for stomach ulcers. Onions contain iron, potassium and B vitamins. While raw or lightly cooked organic red onions have the best cancer-fighting potential, yellow onions are also a healthy choice.

Rutabaga
Rutabaga, although similar to the turnip, are larger vegetables, partially white and partially purple, with creamy orange flesh and close to the body. With freezing, their flavor improves, and it takes about 90 days for them to reach full size. Tasty and sweet with a mild turnip-like flavor, rutabagas can be baked, boiled, fried, mashed, roasted or sautéed and added to soups and stews.

Swiss Chard
Swiss chard is full of phytonutrients that exhibit antioxidant and anti-inflammatory properties and are easily recognized for their vibrant colors. This leafy green is an excellent source of vitamins A, C, and K. For the fall crop, the seeds should be sown about 10 weeks before the expected first frost, and the seedlings should be transferred for about four weeks. For productive crops, a well-drained fertilized soil should be preferred. Swiss chard can be consumed in salads, vegetable broth or steamed.
Things to Consider to Get Yield from Vegetables Grown in Autumn
According to experts, some tips should be followed to ensure success with autumn grown vegetables. Here are some things to consider in order to harvest delicious and nutritious vegetables:
• Planting seeds: For the best germination results for broccoli, Brussels sprouts, cabbage, cauliflower and cabbage, counting 12 to 14 weeks back from the first frost date and sowing these seeds indoors may work well. After about three weeks, the seedlings should be transferred to the garden on a cloudy day.
• Fertilization: The soil should be strengthened by enriching it with aged manure or compost. By planting leafy greens such as collard greens, cabbage and chard, weeds should be shaded and nutrients returned to the soil through frost-dead plant debris when the season is over.
• Regular Irrigation: Water is very important for the autumn garden. Even short-term drought-like stress can damage autumn crops. If there is a possibility of overlooking the timely irrigation, irrigation should be done without planting or transferring seedlings.
• Mulching: Given the importance of regularly watering your fall vegetables, adding mulch will help retain moisture. It can use almost rotten leaves, grass clippings, straw, or any other type of mulch at hand.
• Pest countermeasure: Autumn vegetables, especially those in the cabbage family, attract cabbage worms, cabbage cyclers and flea bugs. Healthy methods should be chosen to protect the crops. It should be noted that as the weather gets colder, insects become less of a concern.
A powerful way to support and increase health is to eat vegetables and fruits that you grow yourself. Because it is the most reliable way to make sure that the food consumed does not contain harmful chemicals, and this has become an important issue than ever.