There’s nothing sweeter than home-grown veg. Especially when it’s packed with health boosting properties too. Here are some easy to grow, nutritional superheroes that you can pick fresh from your very own garden.


Plant in March and April

Health benefits

Onions contain high levels of vitamin C, which may help prevent some types of cancer. They also help to regulate our mood through the production of ‘feel good’ hormones.

Cauliflower, broccoli and cabbage

Sow seeds indoors from March and plant out from April

Health benefits

These cruciferous vegetables support heart health, contain antioxidants that reduce inflammation and help prevent type 2 diabetes.


Sow seeds indoors in March and April and plant out after the final frost

Health benefits

Tomatoes contain high levels of lycopene, an antioxidant that is thought to help reduce the risk of heart disease. They’re also a great source of potassium and vitamin K.


Sow outdoors from mid-March to the end of May

Health benefits

Spinach contains zeaxanthin and lutein, which help to protect our eyes from the damage caused by sunlight. It’s also thought to help contribute to the regulation of blood pressure and contains vital antioxidants for healthy cells.

Pumpkin and butternut squash

Plant out in April

Health benefits

Pumpkins and squash are full of fibre, which helps to regulate blood sugar levels. They also contain Vitamin A, which is crucial for healthy lungs.


Sow seeds from mid-April to July

Health benefits

Beetroot contains high levels of folate (vitamin B9), manganese, potassium, iron, and vitamin C for improved digestive and brain health and reduced chronic inflammation.

Find more grow your own guides online at the RHS

Join a local gardening group or allotment society to meet and share tips with other like-minded, greenfingered gardeners. Your local council should be able to give you the details of groups close to you.

You can also phone the Royal Horticultural Society on 0203 176 5800 for information about their local groups.