Vegetable farming at home as an alternative food source to ensure food security is growing. Farming on a small scale doesn’t have to mean hours toiling under the hot sun.
Through urban farming technology, vegetable farming at home can be carried out in a simple, cost-effective way. What’s even better? You have complete control over the quality of the vegetables.
Vegetables are an essential source of nutrients in our diet. It helps us combat various health issues and, therefore, it is important to have a wide selection of vegetables in your meals.
Here’s our list of vegetables you can grow quick and easy with minimal care needed:
Vegetables (and fruits) you can grow at home:
Leafy Greens
Leafy greens are low in calories, packed with vitamins and rich in vital nutrients for a healthy diet. The vegetables are known to help keep health issues such as high blood pressure, heart diseases and obesity at bay.
These vegetables are versatile in cooking. You may eat them raw or stir fry, bake and sauté them.
1.Curly Kale
Source: rte.ie
Curly kale is a superfood for its high nutrient content. It contains the powerful antioxidants Quercetin and Kaempferol. It is also one of the best sources for Vitamin K. Curly kale helps lower cholesterol and reduces the risk of heart disease.
2. Lettuce
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There are many variants of lettuce. The common ones we may find in local markets are butterhead, iceberg, loose-leaf and romaine lettuces.
Lettuces are a great source of antioxidants and provide calcium, potassium, folate and vitamin C.
3. Bok Choy
Source: Eatright.org
Bok choy is a common vegetable in Asian stir-fried dishes. It is rich in vitamin C, vitamin K, vitamin A, and beta-carotene. It helps protect cells from damage caused by free radicals.
4. Spinach
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Spinach is also a superfood. It is rich in carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. These are important in maintaining bone health.
Fruits
Ironically, a lot of vegetables we use in the kitchen are scientifically considered fruits. A simple way to tell them apart is by the presence of seeds. Fruits generally have seeds unless they have been genetically modified to be seedless (these are still fruits but we’ll keep this for another day).
Fruits are rich in antioxidants (the thing that keeps us from aging so quickly!). It keeps us hydrated too! The different colors in fruits also indicate the vitamins and minerals packed in it.
1. Cucumber
Cucumbers are made up of 96% water and known for their hydrating properties. It can be eaten raw or cooked.
2. Chilli
Source: Photo by Engin Akyurt from Pexels
Chilli is a well-loved for its spicy flavor. But it provides more than that. This spicy vegetable/fruit is packed with nutrients that help regulate our metabolism and digestion. It also helps alleviate migraines and supports cardiovascular health.
3. Tomatoes
Source: Photo by Lars Blankers on Unsplash
Rich in antioxidants, tomatoes contain high amounts of lycopene. This nutrient helps reduce the risks of heart disease and cancer. It also gives tomatoes it’s red in colour.
4. Brinjal
Photo by Nathan Dumlao on Unsplash
Also known as aubergine and eggplants, brinjals are high in fiber, potassium, vitamin C and antioxidant. It supports heart health. It is also a good source of dietary fiber that helps promote digestion.
Edible roots and Tubers
Edible roots and tubers typically grow in soil and are vital as functional foods. There’s always a soft spot for these. Mash potato as comfort food, anyone?
Rich in carbohydrates and antioxidants, they are used for manufacturing starch, alcohol, and fermented foods and beverages.
1. Potatoes
Potatoes are considered the fourth most important food crop in the world. Cassava, sweet potatoes, yams, and common potatoes are popular for its starchy properties. It contains high amounts of carbohydrates, potassium and ascorbic acid.
2. Onion
Source: Photo by Miguel Á. Padriñán from Pexels
Onions are surprisingly high in Vitamin C. Vitamin C regulates immune health, collagen production, tissue repair, and iron absorption. It’s also rich in Vitamin B and potassium.
The onion is a versatile vegetable, finding its way into almost every recipe as a spice and added flavor.
3. Carrots
Source: Photo by Suzy Hazelwood from Pexels
Crunchy, tasty and sweet, carrots contain beta carotene, fiber, potassium, vitamin K1, and antioxidants. The root lowers cholesterol levels and improves eyesight.
Want to know how to get started with your own vegetable farm at home through urban farming? Simply reach out to us at francis@urbanfarmtech.net or give us a call at +6012 666 7474 and look for Francis.