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COLOR CATEGORY

Green Vegetables Rich in carotenes, especially lutein and zeaxanthin.
Artichoke
One choke has 6½g of fiber, and a powerful cancer fighter called silymarin. Start early by 8-10 weeks indoors before transplanting outside.

Arugula

Sharp taste is from idoles which detoxify cancer causing chemicals.Easy to grow, ready to harvest 30-40 days from seed.

Broccoli

Broccoli is the best source of cancer fighting sulforaphane, plus 60% of Vitamin C in only one-half Cup. Broccoli does not like intense summer heat, so it is best to plan for a spring or fall crop-or both.

Brussels Sprouts

According to research eating these sprouts may decrease lung and colon cancer. Active ingredients, indoles and vitamin C (81%) in a half cup cooked.Frost or Cool weather sweetens these morsels of health, so leave them on the stalk when the first frost arrives.

Green Beans

Great source of fiber and they are loaded with every vitamin and mineral. All are rich in bone-preserving vitamin K, cancer fighting indoles and Vitamin C.Pick as soon as ready and keep picking as this stimulates production, if not picked they will go to seed and will stop producing.

Greens(collards, kale, chard)

Collards are high in calcium Tenderize by cutting off the tough stem and lightly steam before sautéing or stir-frying.

Lettuce

By using only 2 C of Romaine you will satisfy 45% of Vitamin C daily requirements.So easy to grow from seed, they like the cooler weather, so plan for a spring and fall crop.

Peas
Snap or Snowpeas

Impressive 64% of Vitamin C in only one-half cup.Tender and sweet, they really do not need cooking, just throw them in for a minute or two before turning the heat off.

Peppers-Sweet

Red and yellow are extra rich in Vitamin C, (144% of the daily requirements). The older they get, the richer they are in C.If left on the vine, a green pepper will turn red.

Peppers-Hot

Capsaicin the antioxidant compound that gives these peppers their fire, battles both heart disease and cancer.Cover hands with gloves when chopping.

Spinach

Spinach has two heart savers, magnesium and folic acid. Plant early and you shall have more. Work around its day-length sensitivity as it will go to seed during the long days of summer. Plant in March and or August.

Green Herbs
Basil

Basil has monoterpenoids, compounds that detoxify cancer causing chemicals and kill tumor cells.By trimming off the flowers you will get more production of the leaves.

Chives

Like onions and garlic, chives contain health promoting allylic sulfur compounds.Do not cook, these are best used fresh.

Dill

Contains limonene, which helps prevent cancer by disarming cancer causing chemicals.Plant thick and close together, do not thin these plants, as they use each other to stand up.

Mint

Contains menthol, which fights the inflammation of muscles and arthritis pain and kills oral bacteria that leads to the cause of dental plaque.Steep a few sprigs in water for your tea.

Oregano

Contains monoterpenes which helps in preventing cancer by detoxifying the cancer causing chemicals.A little of this herb goes along way, so watch your portions.

Parsley

Only a quarter cup covers one third of Vitamin C, and 100% of Vitamin K, add this to it’s calcium prevention of osteoporosis. Use generously and take advantage of its high nutrition.

Rosemary

Flavor is from carsonol and rosmarinic acid which helps fight breast and lung cancer per study articles. This herb likes its dry, so plant higher so you achieve good soil drainage.

Yellow/Orange Vegetables/ Fruit Rich in carotenes, especially beta-carotene.
Carrots
By eating carrots 2-3 week- research has shown this lowers the risk for certain cancers, and by drinking carrot juice it helps reduce the LDL “bad” cholesterol.Plant at the end of July or late October in warmer climates, for a fall crop in addition to spring.

Sweet Potatoes

Per one-half cup you get 3g of fiber and 40% of Vitamin C.Sweet Potatoes are NOT Yams, as sweet potatoes have orange or reddish flesh and are grown in the US, where as Yams are yellow in flesh and grow in the tropics.

Pumpkins

These seeds are a great source of magnesium, which is the winner of bone and heart health.
If you want to grow a BIG Pumpkin, trim off all the shoots and keep just the one vine that is attached to the pumpkin. Water and fertilize regularly. Start the planting the second week of June for a Pumpkin in October. Halloween.

Squash

Great source of fiber. 4g per half cup. Soften the skin by baking in ½ inch of water for about 20 minutes, then remove pulp from skin.

Cantaloupe

One cup of cubed gives you over 100% of Vitamin C.How do you tell if it is ready to pluck? Press your thumb on the spot where the fruit is attached to the vine, and if it slips right off, it is ready.

Deep Red/Purple Vegetables Rich in anthocyanins
Beets
17% of Folic acid in one-half cup.Pick young for sweetness and tenderness.

Eggplant

In studies the eggplant extracts destroyed free radicals, which are molecules that can trigger cancer and heart disease. Brush eggplant with olive oil and grill.

Radishes

Radishes flavors go from cool to hot because when chewing it releases the sharp tasting cancer fighters, indoles and isothiocyanates. Longer time in the ground results in hotter taste.

Bright Red Vegetables/Fruit Rich in lycopene
Tomatoes

All colors are vitamin C rich, 40% in tomato, 48% in cherry tomatoes. Orange varieties are higher in beta-carotene and lower in lucopene.Plant in succession planting one or more varieties in each class, early, middle and late summer.

Watermelon

Supplies a quarter of daily requirements of Vitamin C, in a quarter cup.Requires a lot of water.

White/Light Green Vegetables
CabbageAll Chinese types and
Pak Choi, Bak Choy

By eating Cabbage, research shows my protect against cancer, probably due to its indoles, also high in Vitamin C. Great in stir-fry’s and salads.

Cauliflower

Contains important cancer fighters, isothiocyanates, indoles and Vitamin C, per one-half cup.To keep white, cover heads while small with leaves and attach rubber bands to keep covered.

Onions

Rich in allylic sulfur compounds and guercitin, a heart and cancer fighting compound. Plant in early spring.

Celery

Containes phthalides which lower blood pressure and cholesterol.Home grown Celery is a Green robust color, nothing like the weak colors found in the grocery store.

Corn

Yellow corn is high in the eye protectors lutein and zeaxanthin.Sugar enhanced varieties are easiest to grow.

Cucumbers

Keep on the skin when serving for fiber and Vitamin K.To minimize seeds, plant the seedless type or pick the seed type early before they grow wide.

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