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close this bookBio-Intensive Approach to Small-Scale Household Food Production (IIRR, 1993, 180 p.)
close this folderNutritional dimension of bio-intensive gardening
View the documentSustaining gardens as nutrition
View the documentVegetables for family nutrition
View the documentVitamin A content of some local foods in serving portions compared with recommended dietary allowances for various age groups
View the documentIron content of some local foods in serving portions compared with recommended dietary allowances (RDA) for various age groups
View the documentVegetables containing iodine
View the documentVegetables with multiple edible parts
View the documentNeglected annual vegetables
View the documentMaintaining the nutritional value of vegetables: Food preparation tips

Vegetables for family nutrition

Household gardens should include vegetables that are rich in protein, carbohydrates, minerals and vitamins.

Carbohydrate/Energy Sources
Cajanus cajan (pigeon pea), pods
Colocasia esculenta (taro), tuber
Dolichos lablab (hyacinth bean), dried beans
Ipomoea batatas (sweet potato), tuber
Manihot esculenta (cassava), tuber
Pachyrrhizus erosus (yam bean), tuber
Phaseolus aureus (mungbean), pods
Phaseolus calcaratus (rice bean), pods
Phaseolus lunatus (lima bean), pods

Vitamin A Sources
Amaranthus gracilis (amaranth), leaves Basella alba (alugbati), leaves
Capsicum annuum (green pepper), leaves
Capsicum frutescens (hot pepper), leaves
Colocasia esculenta (taro), leaves
Corchorus olitorius (jute), leaves
Cucurbita maxima (squash), tops
Daucus carota (carrot), tuber
Hibiscus sabdariffa (roselle), leaves
Ipomoea aquatica (swamp cabbage), leaves
Ipomaea batatas (sweet potato), leaves
Momordica charantia (bittergourd), leaves
Moringa oleifera (horseradish), leaves
Portulaca oleracea (purslane), leaves
Psophocarpus tetragonolobus (winged bean), leaves and flowers
Talinum triangulare (Philippine spinach), leaves

High Vitamin C Sources
Amaranthus gracilis (amaranth), leaves
Basella alba (alugbati), leaves
Brassica chinensis (petchay), leaves
Brassica juncea (mustard), leaves
Colocasia esculenta (taro), leaves
Ipomoea aquatica (swamp cabbage), leaves
Momordica charantia (bittergourd), fruits and leaves
Moringa oleifera (horseradish), leaves
Psophocarpus tetragonolobus (winged bean), leaves and flowers
Talinum triangulare (Philippine spinach), leaves

High Protein Sources
Cajanus cajan (pigeon pea), pods
Canavalia ensiformis (jack bean), pods
Dolichos lablab (hyacinth bean), pods
Moringa oleifera (horseradish), leaves, pods
Pachyrrhizus erosus (yam bean), pods
Phaseolus calcaratus (rice bean), pods
Phaseolus lunatus (lima bean), pods
Psophocarpus tetragonolobus (winged bean), pods
Vigna sesquipedalis (string beans), pods

Iron-rich Crops
Amaranthus gracilis (amaranth), leaves
Basella alba (alugbati), leaves
Brassica chinensis (petchay), leaves
Brassica juncea (mustard), leaves
Cajanus cajan (pigeon pea), pods
Capsicum anuum (pepper), leaves
Colocasia esculenta (taro), leaves
Corchorus olitorius (jute), leaves
Dolichos lablab (hyacinth bean), pods
Ipomoea aquatica (swamp cabbage), leaves
Ipomoca batatas (sweet potato), leaves
Momordica charantia (bitter gourd), leaves and fruits
Moringa oleifera (horseradish), leaves
Pachyrrhizus erosus (yam bean), pods
Phaseolus aureus (mungbean), pods
Phaseolus lunatus (lima bean), pods
Psophocarpus tetragonolobus (winged bean), pods
Phaseolus calcaratus (rice bean), pods
Talinum triangulare (Philippine spinach), leaves

Calcium-rich Vegetables
Amaranthus gracilis (amaranth), leaves
Basella alba (alugbati), leaves
Colocasia esculenta (taro), leaves
Corchorus olitorius (jute), leaves
Dolichos lablab (hyacinth bean), pods
Hibiscus sabdariffa (roselle), leaves
Ipomoea batatas (sweet potato), leaves
Momordica charantia (bitter gourd), fruit
Moringa oleifera (horseradish), leaves
Pachyrrhizus erosus (yam bean), pods
Phaseolus calcaratus (rice bean), pods
Phaseolus lunatus (lima bean), pods
Talinum triangulare (Philippine spinach), leaves
Vigna sesquipedalis (string bean), pods