The top three most nutrient-dense vegetables.

Regarding superfoods, veggies reign supreme, with certain greens listed as the most nutritious. Spinach tops the charts as a leafy green superfood, followed closely by broccoli and kale.

Let's look at why.

1. Spinach

Spinach is considered the king of crops because one cup of raw spinach contributes 16% of the daily value of vitamin A and an astounding 120% of the daily value of vitamin K. Vitamin A is essential for eye health and vision, proper immune functioning, cell growth, reproduction, and development. Vitamin K strengthens bones and is critical to helping blood clot and preventing excessive bleeding. Spinach is packed with antioxidants such as beta carotene and lutein, which are associated with lowering the risk of cancer and are also beneficial for heart health and lowered blood pressure. Spinach is a cool-season vegetable crop that requires a granular fertiliser before planting and a liquid fertiliser once the plants are settled.

1. Broccoli

A single cup of raw broccoli contributes 77% of the daily value of vitamin K and 90% of vitamin C, essential for the body's healing process and the formation of blood vessels, cartilage, muscle and bone collagen. It is known to decrease inflammation linked to heart disease, and because it contains sulforaphane, it may also protect against cancer. Broccoli is a cool-season vegetable that requires a lower nitrogen fertiliser when first planted out and again when plants are between 6 – 8 inches, 12 – 15 inches and then when buds form.

1. Kale

This nutrient-dense and antioxidant-rich leafy green is loaded with potassium, calcium, copper and vitamins A, B, C and K – all in a single cup. Studies indicate that kale curbs blood sugar spikes and supports healthy cholesterol levels. Potassium regulates heartbeat and helps nerves to function and muscles to contract. Copper carries out essential functions such as making energy, connective tissue and blood vessels, while calcium is crucial for healthy teeth and bones. Kale is a green, leafy, cool-weather crop that requires nutrient loading and water to keep them sweet and juicy. They grow best with liquid feed packed with nitrogen and potassium.

Up your superfood intake by growing these power-packed vegetables at home with GuanoBoost 100% organic liquid and granular fertiliser. Our nutrients are perfect for your veggie patch, giving an immediate boost of nutrients for higher-quality growth and a healthier plant. Visit our website for all our garden solutions, and get in touch for more information.