Garden Goodies to Grow for Good Health

Not that you need another reason to eat your fruits and veggies, but we're going to give you one anyway. In fact, thanks to the latest research, we have several to share. And no need to go very far to better your body. With summer fading fast, now's the time to plan for the next planting season. Try growing these garden goodies, and you could harvest the health benefits from your very own backyard.

[See: U.S. News Best Plant-Based Diets.]

Can't Have Too Many Tomatoes

Ripe red tomatoes are the hallmark of many gardens and for good reason: They're an excellent source of lycopene.

Lycopene, a carotenoid, is what gives the tomato its rich red color. More importantly, it's an antioxidant, which can help prevent cell damage.

Studies have shown that a diet rich in lycopene can lead to a reduced risk of stomach, lung and prostate cancers as well as cardiovascular disease. In fact, a 12-year long study published in Neurology in 2012 of over 1,000 Finnish men found that those with the highest concentration of lycopene in their blood had a 55 percent lower chance of stroke.

Emerging research also shows that tomatoes may protect your skin from the sun. A study published in April in The Journal of the Federation of American Societies for Experimental Biology found that mice fed a diet with tomatoes and exposed to ultra violate light three times a week for 10 weeks -- in doses that could cause a mild sunburn -- developed fewer tumors than mice that ate a tomato-less diet. In addition to lycopene, tomatoes have higher levels of phytoene and phytofluene, UV-absorbing carotenoids, than other fruits and vegetables. "There is some evidence that suggests these two carotenoids may provide some health benefits," says the study's author Jessica Cooperstone, a graduate research associate at The Ohio State University. "Tomatoes deserve more attention in order to investigate the role they may play in skin cancer development."

So why choose tomatoes when summertime favorites like watermelon are also a good source of lycopene? You get more bang for your buck. For example, a quarter cup of tomato paste has about 19 mg of lycopene whereas half a cup of watermelon has about 3 mg. Plus, think of all the foods you can eat that include tomatoes -- pasta with tomato sauce, minestrone soup, tomato juice and even salsa and ketchup. No wonder it's the most consumed non-starchy vegetable in the U.S.

[Read: Does Physical Activity Show Signs of a Tomato Effect?]

Bring on the Heat

Chili peppers may mean a mouth full of pain for some, while others regard it as a savory pleasure. But scientists are finding that this vegetable can do much more than add a little zing to your dish.

A 2010 study published in Cell Metabolism found that the long-term consumption of capsaicin -- the active ingredient in chili peppers that gives them a kick -- reduced the blood pressure of genetically hypertensive rats. High blood pressure can be the culprit of such conditions as heart disease, stroke and kidney failure.

A study published in The Journal of Clinical Investigation in August also discovered that capsaicin could prevent intestinal tumors. Studies should be conducted to determine the recommended amount of chili peppers in a diet, says Eyal Raz, professor of medicine at the University of California--San Diego and senior author of the study. But, he notes, "each type of chili pepper has a different level of spiciness due to the different concentration of capsaicin. Thus, the more spicy the pepper, the more active it is in the inhibition of tumor growth."

[See: The Best Spices for Your Health.]

Learn to Love Legumes

As a kid, did you push away the peas on your plate despite your mother telling you to finish them because they were good for you? Well, your mom was really right. Peas, beans, lentils and other legumes are low in fat and a great source of protein and fiber. Plus they're nutrient dense, providing loads of vitamins and minerals, such as folate, iron, zinc, calcium and phosphorous, without a bunch of calories. And studies show that they're good for you in other ways, too.

In 2012, a study published in the Archives of Internal Medicine found that after eating a daily cup of legumes for three months, people with Type 2 diabetes experienced a drop in their blood sugar. And in April, a study published in the Canadian Medical Association Journal determined that a single serving a day of chickpeas, beans, peas or lentils (about three-quarters of a cup or 130 grams) can lower bad cholesterol by as much as 5 percent. This could mean a 5 percent reduction in the risk of cardiovascular disease, which according to the Centers for Disease Control and Prevention, is the cause of 1 in every 4 deaths in the United States.

Trying to lose weight? Then eat some chickpeas. A study in this month's issue of Obesity found that people who ate about 160 grams of beans, peas, chickpeas or lentils felt about 30 percent fuller than those who ate a meal without them. Therefore, knowing that foods like chickpeas help resist hunger can be useful if you're trying to lose weight.

[Read: 5 Underappreciated Summer Vegetables You Should Love.]

So when next spring comes around and you go to break ground, try planting some peppers and peas, and throw in a few tomato plants, too. Your body will thank you for it.