Nutritionists agree that the more produce you consume at each daily meal - including an array of colorful fruits and veggies - the better the antioxidant effect. Studies have repeatedly shown that a diet loaded with fruits, vegetables, and whole grains helps prevent heart disease and cancer, promotes a stronger immune system, and slows degeneration of the brain and eyes. Such produce-packed diets promote cardiovascular health by reducing serum cholesterol, LDL (bad) cholesterol, and inflammation as well as preventing plaque from sticking to the artery walls.

Researchers have identified a cornucopia of compounds in plant foods that act as antioxidants. Some are more potent than others. For example. blueberries, blackberries, and strawberries are among the best sources of disease fighting antioxidants and can easily be planted in a strawberry jar or . In fact the USDA has boosted the recommended servings of vegetables and fruits from five a day to nine servings.

Other antioxidant rich vegetables and fruits include kale, spinach, Brussel sprouts, beets, red peppers, tomatoes, and melons. All can easily be grown in patio pots or planters. Fresh herbs like oregano, rosemary, thyme, basil, sage and parsley are good sources of antioxidants carotenoids and anthocyanins.

To get the most nutrition and flavor from your garden or patios produce be sure to harvest when it is ripe and eat it soon after it is picked. Scrub rather than peel fruits and vegetables to preserve the antioxidants concentrated in peels, such as lutein in summer squash. Eat berries fresh or freeze and then eat them. Cook berries have less antioxidant punch. Always be on the lookout for new varieties like orange cauliflower, extra sweet bite size tomatoes and red sweet corn.

Plant a variety of plants, find a bright sunny location and determine if planting in a terracotta or ceramic pot or in the ground. Remember that some plants especially berries have roots that spread and will take over a garden area, so planting them in a container will eliminate that problem by containing the roots.