Why Gardening Is Good For Your Weight
Community gardens don't just facilitate friendship and healthy eating -- getting involved in one could also help your weight, a small new study suggests.
Researchers from the University of Utah found that people who are part of a community garden are more likely to not be obese or overweight, compared with non-gardeners. Specifically, women gardeners were 46 percent less likely to be obese or overweight, and men gardeners were 64 percent less likely to be obese or overweight.
Researchers noted that the study was conducted only on one Salt Lake City community gardening group, but that the finding "validates the idea that community gardens are a valuable neighborhood asset that can promote healthier living," study researcher Cathleen Zick, who is a professor of family and consumer studies at the university, said in a statement. "That could be of interest to urban planners, public health officials and others focused on designing new neighborhoods and revitalizing old ones."
The study, published in the American Journal of Public Heath, included 198 people who participated in a Salt Lake City community garden. Researchers took down their body mass indexes (a ratio of weight to height; 18.5 to 24.9 is considered normal weight, 25 to 29.9 is considered overweight and 30 or higher is considered obese), and compared them with their spouses, siblings and neighbors.
Researchers found that people who participated in the community garden had lower BMIs than their non-gardening peers. Specifically, women who participated in the garden had a BMI that was 1.84 points lower than non-gardening women -- researchers said that this is equal to being 11 pounds lighter when comparing women who are 5 feet 5 inches tall. Men who participated in the garden had a BMI that was 2.36 points lower than the non-gardeners -- which researchers said is equivalent to being 16 pounds lighter, when comparing men 5 feet 10 inches tall.
"The health benefits of community gardening may go beyond enhancing the gardeners' intake of fruits and vegetables," the researchers wrote in the study. "Community gardens may be a valuable element of land use diversity that merits consideration by public health officials who want to identify neighborhood features that promote health."
Beyond weight, research has also shown benefits in relieving stress and decreasing depression symptoms. For some great tips for growing healthy food no matter your environment, click here. And check out some great produce in season this month below:
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Arugula
<strong>Why We Love it:</strong> In just 100 grams of this flavorful green you'll get a hearty helping of vitamins A and C, along with nearly <a href="http://www.huffingtonpost.com/2012/10/12/best-worst-salad-greens-health_n_1962626.html#slide=1637716" target="_blank">16 percent of your daily recommended dose of calcium</a>. <strong>How To Enjoy:</strong> Arugula can have a "peppery, bitter taste," says Elizabeth M. Ward, R.D., so try mixing it with other greens in a salad.
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Asparagus
<strong>Why We Love it:</strong> This low-calorie spring veggie (actually a <a href="http://www.webmd.com/diet/features/the-health-benefits-of-asparagus" target="_blank">member of the lily family</a>) is a very good source of vitamins A, C and E, iron, potassium and protein. It may even help to combat some forms of cancer, according to Eating Well, thanks to a <a href="http://www.eatingwell.com/blogs/health_blog/5_powerful_health_benefits_of_asparagus_you_probably_didn_t_know" target="_blank">compound called glutathione</a>, also found in kale and Brussels sprouts. Asparagus is loaded with fiber, too, says Ward. "You can tell when you bite it, that's the fibrous nature of it." <strong>How To Enjoy:</strong> "It's so good roasted in the oven with olive oil and a little salt," says Ward, "and it only takes about seven minutes." You can also chop up your spears to add to salads, quiches, frittatas -- just make sure to eat the tips, she says, which have the highest concentration of those beneficial nutrients.
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Onions
<strong>Why We Love Them:</strong> Scallions, or spring onions, <a href="http://www.huffingtonpost.com/2013/03/01/in-season-march-superfoods_n_2775233.html#slide=2161648" target="_blank">began to ripen last month</a>, and now we can look forward to the "real" thing in many states. Along with garlic, onions seem to <a href="http://www.huffingtonpost.com/leo-galland-md/health-benefits-garlic_b_900784.html" target="_blank">fight off heart disease and some cancers</a>, likely due to bioflavonoids and sulfur. Onions, like apples, also contain <a href="http://www.huffingtonpost.com/2012/09/06/health-benefits-apples_n_1855590.html#slide=1470303" target="_blank">quercetin</a>, which may help prevent breathing problems. <strong>How To Enjoy:</strong> Caramelized, they make for a great side or topping for chicken or steak, suggests Ward. She says she adds them to just about everything, including soups, stir fries and homemade tomato sauce. Or try a fresh spring salad of diced tomato, cucumber and onion with basil, olive oil and balsamic vinaigrette, she says.
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Rhubarb
<strong>Why We Love it:</strong> This fiber-rich, low-calorie stalk contains the antioxidant <a href="http://www.eatingwell.com/healthy_cooking/healthy_food_guide/rhubarb" target="_blank">catechin</a>, a flavonol also found in <a href="http://www.huffingtonpost.com/intent/tea-cancer-prevention_b_2386000.html" target="_blank">green tea</a>, dark chocolate and <a href="http://www.huffingtonpost.com/2013/02/10/egcg-alzheimers-green-tea-red-wine-compound_n_2633369.html" target="_blank">red wine</a>. In addition, it's a very good source of vitamins C and K, as well as <a href="http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2056/2" target="_blank">potassium and calcium</a>. Rhubarb's root and stem have even been used medicinally to <a href="http://www.webmd.com/vitamins-supplements/ingredientmono-214-RHUBARB.aspx?activeIngredientId=214&activeIngredientName=RHUBARB" target="_blank">treat digestive issues</a>, according to WebMD. <strong>How To Enjoy:</strong> Known mostly as a pie filler, bitter rhubarb does usually need to be paired with something sweet to be enjoyable, says Ward. But it makes for <a href="http://health.usnews.com/health-news/blogs/eat-run/2013/04/01/rhubarb-3-ways" target="_blank">tasty sorbet with agave nectar </a> and a salsa with strawberries in these mouthwatering recipes from U.S. News Health.
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Spinach
<strong>Why We Love it:</strong> Popeye's favorite green is indeed a good one, with loads of <a href="http://www.huffingtonpost.com/2012/10/12/best-worst-salad-greens-health_n_1962626.html#slide=1637676" target="_blank">vitamins A and C</a>, plus a boost of <a href="http://www.huffingtonpost.com/2012/03/05/iron-in-foods-the-best-di_n_1316332.html#slide=747045" target="_blank">iron for improved energy</a>. It's also rich in folate, which is especially important for women in the child-bearing years, says Ward. <strong>How To Enjoy:</strong> The versatile green is great in salads. Try adding a sprinkle of lemon juice to a spinach salad to help your body absorb more of that iron. And cooked with a little water and olive oil, spinach makes for a great mix-in for pasta dishes or scrambled eggs, says Ward.
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