The warm California climate allows for an abundance of fresh produce to grow over the fall and winter seasons. This is a great time of year to grow vegetables that thrive in cooler temperatures compared to the heat of summer. Here are five fun, delicious, and nutritious choices for fall planting.
The antioxidant and anti-inflammatory compounds present in onions provide excellent overall health support. Onions are a rich source of quercetin, a flavonoid with anti-inflammatory and immune-supportive properties. Onions also contain fiber and prebiotics, which provide food for probiotic gut bacteria in the digestive system.
Garlic offers a multitude of medicinal properties. The sulfur-containing compound allicin is activated when garlic is crushed and exerts anti-microbial actions against bacteria and fungi. Garlic is also beneficial to the cardiovascular system.
Broccoli is an excellent food for liver support and female hormone balance. Sulforaphane, a sulfur-rich compound in broccoli, activates liver detoxification pathways. The phytochemicals indole-3-carbinol (I3C) and diindolylmethane (DIM) present in broccoli support the liver’s metabolism of estrogen.
Carrots are a wonderful source of vitamins, antioxidants, and fiber. Beta-carotene, the compound that gives carrots their orange color, converts in the body to Vitamin A, which is excellent for supporting skin health, immune function, and vision.
There are many varieties of leafy greens to grow in the garden, such as spinach, lettuce, arugula, mizuna, chrysanthemum, kale, chard, endive, and bok choy. Leafy greens are a great source of vitamins, minerals, and antioxidants. They can be sensitive to frost, so when growing over the winter, it’s best to be mindful of lower temperatures and protect plants appropriately.