The cool breeze of winter gives you extra peace of mind when you sow and grow new seeds. In this relaxing mod, you find ways to spend most of the time in your garden to grow and harvest winter vegetables.
These highly nutritious winter veggies plus this healthy routine will never let you aged.
Cauliflower, kale, spinach, cabbage, and lettuce are the best winter crops. These vegetables are full of nutritious elements and you can grow them easily in your kitchen garden. From November to March is set for your winter gardening.
Winter vegetables contain sugar and water which help them to grow while it’s snowy outside.
If you want to take uncountable benefits from winter crops, do not skip any of these as I have mentioned in the list of winter vegetables.
Most importantly, the nutritional profile of each vegetable includes calories, protein, fiber, fat content, and many other essential vitamins and minerals.
So, there is no chance to miss it – let’s dig in!
Key Learning Points
List of Winter Vegetables to Grow – Top 12 Winter Crops
Winter vegetables are a healthy addition to the garden and most of the green veggies are grown in winter. Here are the names of winter vegetables that are easy to grow in a garden bed or pot.
- Cauliflower
- Kale
- Carrot
- Radishes
- Parsley
- Lettuce
- Spinach
- Swiss chard
- Rutabaga
- Beet greens
- Cabbage
- Parsnip
Cauliflower
The scientific name of Cauliflower is Brassica Oleracea and it belongs to the Brassicaceae family. You can easily grow cauliflower in your kitchen garden as it is an annual plant and grows by its seeds.
It is a great source of antioxidants, fiber, and Vitamin B. It contains a high amount of fiber that helps to strengthen your bones and is very important for your digestive health.
Cauliflower also reduces the risk of several chronic diseases including cancer and other heart diseases.
The very first reason to give this plant a part to your place is its amazing benefits as cauliflower is low in calories, containing 12 calories for 1/2 cup so you can eat it without gaining weight.
Just because of containing a low number of calories and a high amount of fiber and water, it’s a very friendly diet to lose weight and incredibly easy to adjust with your diet.
Here is an overview of the nutrition found in 100 grams of raw Cauliflower 1.
| Nutrients | Amount Per 100 grams |
| Calories | 25 kcal |
| Fiber | 1.2 g |
| Cholesterol | 0 mg |
| Protein | 1.18 g |
| Carbohydrates | 4.71 g |
| Vitamin C | 48 mg |
| Vitamin B6 | 0.1 mg |
| Iron | 0.4 mg |
| Potassium | 299 mg |
| Magnesium | 15 mg |
| Phosphorus | 44 mg |
Kale
Kale is a leafy green flower called “The Queen of Greens “and “The Nutritional Powerhouse” which belongs to winter vegetables that you can grow at home for your kitchen.
The scientific name of kale is Brassica oleracea var. sabellica and is a member of the Brassicaceae family like cabbage, or other leafy winter vegetables are. Kale is beneficial for your digestive system which helps prevent constipation and reduces anxiety arrests. It also helps to control your blood pressure and prevents your body from cancer and diabetes.
Kale contains fiber, water, antioxidants, calcium, vitamins C and K. You must take vitamin K in your diet as it is helpful in the flow of blood in your body to reduce the chance of cardiac arrest.
As with other benefits, Kale is also good for your eye health. It contains Lutein and Zeaxanthin that can help to reduce the risk of age-related eye problems.
There are some nutrition facts found in 100-grams of raw Kale 2.
| Nutrients | Amount Per 100 grams |
| Calories | 35 kcal |
| Fats | 1.5 g |
| Fiber | 4.1 g |
| Cholesterol | 0 mg |
| Protein | 3 g |
| Carbohydrates | 4.4 g |
| Vitamin C | 94 mg |
| Vitamin B6 | 0.15 mg |
| Iron | 1.60 mg |
| Potassium | 348 mg |
| Magnesium | 33 mg |
| Phosphorus | 55 mg |
Carrot
Carrot is a root vegetable that is so easy to harvest in your home garden.
Its scientific name is Daucus Carota and could find in various colors like Red, Orange, White, Skin, Purple containing Vitamin A. All of these usually uses in salads and different food items. it is also so effective for your digestive system.
Carrots are an excellent source of beta-carotene. Which can be converted to Vitamin A in your body. Vitamin A is essential for eye health and important for the immune system and proper growth and development of your body.
Carrots are a good source of Vitamin A and healthy antioxidants that may reduce the risk of several diseases.
Here is an overview of the nutrition found for 100 grams of carrots 3.
| Nutrients | Amount Per 100 grams |
| Calories | 208 kcal |
| Fats | 16 g |
| Fiber | 2.5 g |
| Cholesterol | 9 mg |
| Protein | 1.25 g |
| Carbohydrates | 16 g |
| Vitamin C | 6 mg |
| Vitamin B6 | 0.11 mg |
| Iron | 0.5 mg |
| Potassium | 308 mg |
| Magnesium | 12 mg |
| Phosphorus | 40 mg |
Radishes
Radishes are also part of the root vegetables. These are round in shape and commonly the same in colors (Red, Orange, White, Purple, Skin) as other root vegetables.
This is a delicious plant that you can eat. the circle of its seed’s life is very short. Once the radish seed is planted, it grows in hardly three or four days. Its scientific name is Raphanus sativus.
They are a good source of antioxidants like vanillic acid and other phenolic compounds.
Radishes are rich in nutrition including Calcium, Potassium, Sodium, and Vitamin C, and Vitamin B6. they also contain A and K (Iron, Magnesium, Phosphorus, and Zinc).
Here is an overview of the nutrition found per 100 grams of radishes 4.
| Nutrients | Amount Per 100 grams |
| Calories | 16 kcal |
| Fats | 0.1 g |
| Fiber | 1.6 g |
| Cholesterol | 0 mg |
| Protein | 0.6 g |
| Carbohydrates | 3.4 g |
| Vitamin C | 14 mg |
| Vitamin B6 | 0.07 mg |
| Iron | 0.3 mg |
| Potassium | 233 mg |
| Magnesium | 10 mg |
| Phosphorus | 20 mg |
Parsley
Parsley is a leafy green herb and vegetable. Scientific name Petroselinum crispum. It decorates your food dishes to look pretty much more.
In food and beverages, Parsley is highly used as greenish and flavoring. Like other vegetables, it took a special place from a medical point of view. Some people apply Parsley to the skin for dark patches, cracked skin, and insect bites.
Parsley is also helpful for the stimulation of your hair growth. Some people take parsley for kidney stones (Nephrolithiasis), gastrointestinal (GI) disorders, constipation, diabetes, cough, asthma, and high blood pressure.
Parsley contains many powerful antioxidants, which may help prevent cell damage.
In manufacturing, Parsley seeds oil uses for fragrance in beauty soaps, perfumes, and cosmetics.
There are some nutrition facts of Parsley found Per 100 grams 5.
| Nutrients | Amount Per 100 grams |
| Calories | 35 kcal |
| Fats | 0. 8 g |
| Fiber | 3 g |
| Cholesterol | 0 mg |
| Protein | 3 g |
| Carbohydrates | 6 g |
| Vitamin C | 134 mg |
| Vitamin B6 | 1 mg |
| Iron | 6 mg |
| Potassium | 555 mg |
| Magnesium | 51 mg |
| Phosphorus | 56 mg |
Lettuce
Lettuce is a spring season food that is easy to garden in your home space for your kitchen.
Lettuce is found in three colors (Red, Green, Purple). It took a very small time to grow (45 to 80 days) from seeds to becoming mature. Its scientific name is Lactuca sativa.
Most Lettuce verities are used to eat fresh. Lettuce is commonly used to serve in fresh salads, although it is used in other kinds of foods like soups and sandwiches. Lettuce is generally a source of Vitamin K and Vitamin A.
It contains a high amount of Fiber and Water which is necessary for your bones’ health and makes them solid and strong.
There are some nutrition facts found for 100 grams of raw Lettuce 6.
| Nutrients | Amount Per 100 grams |
| Calories | 15kcal |
| Fats | 0.2 g |
| Fiber | 1.3 g |
| Cholesterol | 0 mg |
| Protein | 1.4 g |
| Carbohydrates | 2.9 g |
| Vitamin C | 6.1mg |
| Vitamin B6 | 0.06 mg |
| Iron | 0.5 mg |
| Potassium | 194mg |
| Magnesium | 10 mg |
| Phosphorus | 25 mg |
Spinach
Spinach is a leafy green vegetable. Since the days of Popeye, Spinach has been famous for its ability to make you stronger and good for a healthy finish. Its scientific name is Spinacia oleracea.
Spinach is easily available in markets, departmental stores, and also could be gardened at home.
Spinach is low in carbs and high for our digestive system. Most of the carbs consist of Fiber which is healthy for our body, it also contains a small amount of sugar in form of glucose.
Eating spinach is also good for your eye health, Controls blood pressure levels, and helps to prevent cancer.
There are some nutrition facts of Spinach found for 100 grams 7.
| Nutrients | Amount Per 100 grams |
| Calories | 23 kcal |
| Fats | 0.4 g |
| Fiber | 2 g |
| Cholesterol | 0 mg |
| Protein | 3 g |
| Carbohydrates | 3.6 g |
| Vitamin C | 2. 9 mg |
| Vitamin B6 | 0.2 mg |
| Iron | 3 mg |
| Potassium | 556 mg |
| Magnesium | 80 mg |
| Phosphorus | 50 mg |
Swiss Chard
Leafy green vegetables are a powerhouse of nutrition and an important part of a healthy life.
Its scientific name is Beta vulgaris subsp. vulgaris var. vulgaris. It has an earthy taste and has a rich amount of minerals and vitamins such as potassium, magnesium, and Vitamins A, C, and Vitamin K. As with other winter vegetables Swiss Chard is also a cold seasonal leafy green vegetable.
Eating greenish vegetables can offer various health benefits to reduce the risk of several diseases like heart disease, blood pressure, mental decline.
Swiss Chard contains flavonoid syringic acid, which may be beneficial for blood sugar levels.
There are some nutrition facts found in 100 grams of raw swiss chard 8.
| Nutrients | Amount Per 100 grams |
| Calories | 19 kcal |
| Fats | 0.3 g |
| Fiber | 1.6 g |
| Cholesterol | 0 mg |
| Protein | 1.9 g |
| Carbohydrates | 3.8 g |
| Vitamin C | 2. 9 mg |
| Vitamin B6 | 0.1mg |
| Iron | 8 mg |
| Potassium | 379 mg |
| Magnesium | 80 mg |
| Phosphorus | 45 mg |
Rutabaga
Rutabaga is a root vegetable and easy to harvest at your home space for your kitchen.
This root vegetable grows best in cold weather and develops a sweeter flavor as the temperature turns colder in the fall and winter. It is an important vegetable for your daily diet. It belongs to the Brassica genus of plants. I
ts common name is Swedish Turnip and its scientific name is Brassica napobrassica.
Rutabagas are low in calories and an excellent source of nutrition and antioxidants. Aside from being an excellent source of vitamins and potassium, Rutabagas are also good at having a large amount of magnesium, phosphorus, and manganese.
Rutabagas are root vegetables that are rich in vitamin C potassium, increasing your potassium intake may lower blood pressure and reduce the risk of heart disease.
There are some nutrition facts found in 100-gram of raw rutabagas 9.
| Nutrients | Amount Per 100 grams |
| Calories | 39 kcal |
| Fats | 0.16 g |
| Fiber | 2.4 g |
| Cholesterol | 0 mg |
| Protein | 1.09 g |
| Carbohydrates | 8.6 g |
| Vitamin C | 25 mg |
| Vitamin B6 | 0.1mg |
| Iron | 0.5 mg |
| Potassium | 305 mg |
| Magnesium | 20 mg |
| Phosphorus | 53 mg |
Beet Greens
Beet Greens are root vegetables also well-known winter vegetables. Its scientific name is Beta vulgaris subsp. vulgaris Conditiva Group. These are round in shape and have leafy green heads.
Beet Greens are rich in nutrition but beets are commonly used in dishes while the leaf is remaining ignored. The green leaf is edible and has amazing health benefits that can be enjoyed as well.
This bright red or purple root vegetable also contains antioxidants beta-carotene which is known to be great for eye health and detoxification.
Beet Greens contains a large amount of vitamin A which is great for your eye health and also good for your skin health.
Beet Greens also contains Vitamin C which is essential for healthy bones and teeth as well.
There are some nutrition facts found in 100-gram of raw Beet Greens 10.
| Nutrients | Amount Per 100 grams |
| Calories | 22 kcal |
| Fats | 0.1 g |
| Fiber | 3.6 g |
| Cholesterol | 0 mg |
| Protein | 2.2 g |
| Carbohydrates | 4.4 g |
| Vitamin C | 30 mg |
| Vitamin B6 | 0.1mg |
| Iron | 2.5 mg |
| Potassium | 762 mg |
| Magnesium | 70 mg |
| Phosphorus | 41 mg |
Cabbage – One of the Best Winter Vegetables
A leafy green vegetable, Cabbage has a special place among the winter vegetables. Cabbage is a round shape cold-weather vegetable and commonly found in various colors like red, green, and white.
It is an annual plant that can be harvest in your home garden for your home kitchen. It belongs to the Brassica family along with, Brussels sprouts, Kale, and Broccoli. Its scientific name is Brassica oleracea var. capitata.
Cabbage has thick leaves. Cabbages are low in calories and an excellent source of nutrition and antioxidants that may prevent the risk of cancer.
Another benefit of cabbage is that it can be fermented and turned into sauerkraut, which provides numerous health benefits such as improving your digestion and helping your immune system.
Cabbages are famously low in calories and high in fiber and water so it may help you to lose your weight and easy to manage in your regular diet plan.
There are some nutrition facts found in 100-grams of raw cabbage 11.
| Nutrients | Amount Per 100 grams |
| Calories | 25 kcal |
| Fats | 0.1 g |
| Fiber | 2.5 g |
| Cholesterol | 0 mg |
| Protein | 1.2 g |
| Carbohydrates | 5.6 g |
| Vitamin C | 36.6 mg |
| Vitamin B6 | 0.124mg |
| Iron | 0.4mg |
| Potassium | 172 mg |
| Magnesium | 12 mg |
| Phosphorus | 26 mg |
Parsnip
Parsnip is a root vegetable and belongs to the Apiaceae family as like other root vegetables Carrots and Parsley belongs. Its scientific name is Pastinaca sativa. Like Carrots, Parsnips are also grown sweeter in cold weather.
They have a slightly earthy taste and are rich in nutrition. Parsnips are an excellent source of beta-carotene. Which can be converted to Vitamin A in your body.
Vitamin A is essential for eye health and important for the immune system and proper growth and development of your body.
Parsnips are a good source of Vitamin A and healthy antioxidants that may reduce the risk of several diseases. With Carrots, Parsnips are a delightedly good source of vitamin B and E, potassium, magnesium, and manganese.
Because of the high amount of fiber, Parsnips are a good excellent choice for a healthy digestive system.
There are nutrition facts found in 100-grams of raw Parsnip 12.
| Nutrients | Amount Per 100 grams |
| Calories | 75 kcal |
| Fats | 0.3 g |
| Fiber | 5 g |
| Cholesterol | 0 mg |
| Protein | 1.2 g |
| Carbohydrates | 17 g |
| Vitamin C | 17 mg |
| Vitamin B6 | 0.1 mg |
| Iron | 0.5mg |
| Potassium | 375 mg |
| Magnesium | 29 mg |
| Phosphorus | 71 mg |
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