Plus, it’s well-known for its medicinal properties, which are mostly attributed to the compound allicin, which is released when cloves of garlic are crushed, chewed or chopped (33). It can also be used topically to treat skin conditions or wounds. They’re low in carbs and calories yet contain a good amount of fiber and vitamin C (39). Not only that, but one rat study found that the leaves of the radish plant may protect against stomach ulcers (42). Studies also show that eating beets may improve exercise performance and increase blood flow to your brain (27, 28, 29). Although much root activity occupies the top 6 inches of soil, many vegetables need 2 feet of soil or more. However!

The same double-digging technique distributes soil amendments like sand, compost, sulfur or limestone to the depth that deep-rooted vegetables require. Root vegetables have long been enjoyed as a delicious part of a healthy diet. 2. 4. They’re high in fiber, vitamin C and antioxidants (1).

Already a Member but Avoid chopping or pressing hard on turned soil, to preserve the air pockets created by turning and prevent forcing roots and diseases from the top soil farther into the ground. Potatoes are incredibly versatile and widely available, with up to 2,000 different varieties currently cultivated in 160 countries around the world (66, 67). When preparing a garden bed for planting, you must take into account the root depth of the vegetable crop being seeded or transplanted, this will help you decide which crops to plant and how deeply the soil is prepared. Celeriac has a nutty taste and crunchy texture that works especially well in salads. To reap its benefits, be sure to pair turmeric with black pepper, as the latter contains a compound that can significantly boost the absorption of curcumin in your gut (65). Overfill Your Garden Bed With Soil When Starting You may think you have to get your protein from meat, nuts, or eggs. A good rule of thumb is to add about 2 inches of soil above the top of your garden bed, wet the soil to see how much it compresses then add more to bring the level to the top of the bed if needed. They’re also high in nitrates, which are beneficial plant compounds that can help dilate your blood vessels, potentially lowering blood pressure and improving heart health (26). Turnips can be swapped into nearly any recipe in place of potatoes. Start your journey to holistic living today and you’ll discover all the best and latest information you want on choosing natural remedies and practicing preventive medicine; cooking with a nutritious and whole-food focus; creating a nontoxic home; and gardening for food, wellness and enjoyment. What’s more, eating carotenoids may protect against age-related macular degeneration (AMD), the leading cause of vision loss (54, 55). Heat-loving artichokes, okra, sweet potatoes and tomatoes are also deep rooted. Leafy greens, radishes, bok choi, fennel and kohl crops -- broccoli, Brussels sprouts, cabbage and cauliflower -- are among shallow-rooted vegetables. It may also boost immune function, as research shows that it can decrease symptom severity and help prevent infections, such as the common cold (37, 38).