Beans
Benefits: High in protein, fibre, lysine, folic acid, iron, zinc, and magnesium.
Planting: Plant broad bean seeds 5cm deep in rows spaced 20-25cm apart.
Beetroot
Benefits: Packed with potassium, betaine, magnesium, folate, and Vitamin C.
Planting: Plant seeds in rows 30-50cm apart in a sunny spot with well-drained, organic-rich soil.
Bok Choy
Benefits: Excellent source of Vitamins C, A, and B6, potassium, folate, calcium, and manganese.
Planting: Space seeds 5cm apart, thinning them to 20cm apart in rows spaced 25cm apart. Place plants 20cm apart in rows spaced 25cm apart.
Broccoli
Benefits: High in fibre, calcium, and magnesium, helping to support digestion.
Planting: Space plants 50cm apart in rows 60cm apart. Incorporate lime into the soil at planting for optimal growth.
Cauliflower
Benefits: High in fibre, Vitamin B and C, and rich in antioxidants.
Planting: Space plants 50cm apart in rows 60cm apart. Incorporate lime into the soil at planting for optimal growth.
Brussels Sprouts
Benefits: Rich in Vitamins K and C, aids in iron absorption.
Planting: Plant 50cm apart in rows 60cm apart in a sunny location. Incorporate lime into the soil when planting for optimal growth.
Cabbage
Benefits: High in Vitamins C, A, and K, fibre, folate, potassium, and magnesium.
Planting: Space plants 50cm apart, in rows 60cm apart. Incorporate lime during planting.
Fennel
Benefits: A good source of fibre, folate, potassium, and Vitamin C.
Planting: Plant fennel 30cm apart in a sunny spot with fertile soil.
Kale
Benefits: Packed with vitamins A, C, K, minerals, and antioxidants.
Planting: Space planting 30cm apart and regularly harvest to encourage new growth.
Leeks
Benefits: Excellent source of vitamins A and K, manganese, and prebiotics.
Planting: Plant leeks 15cm apart, ensuring 2/3 of the plant is covered after planting.
Spinach
Benefits: Rich in iron, Vitamins C and E, potassium, and magnesium.
Planting: Space plants 20-30cm apart in rows 40cm apart. Consider planting perpetual varieties for extended harvests.
By adding these superfood veggies to your garden, you’ll enjoy their fresh taste and benefit from their rich nutrient content, which can help improve overall health and wellness.
