Want to be more active and optimistic this summer? Plant a garden! Whether you grow a potful of herbs, a smorgasbord of veggies,or a patch of colorful flowers, you’ll reap a host of physical and emotional benefits, Plus, if you can get your kids to binge on cherry tomatoes instead of cheese puffs, it’s a win.

1 in 3 Americans grows a vegetable garden. A recent report of the National Gardening Association shows that from 2008 to 2013, the number of households participating in growing food has increased 200%. That breaks down to 35% of Americans who are eating food from their own gardens.

“This report clearly shows that there surely is a food revolution taking place across America,” says Mike Metallo, president and CEO of the National Gardening Association.  ″We are seeing more people, particularly young people, actively engaged in growing their own food. The growth in just five years is pretty spectacular.″

The report also took a look at the most popular homegrown veggies. The top winner was tomatoes–86% of American gardeners are growing this delicious vegetable. The second-runner up was cucumbers–47% of gardeners grow these. Close behind was sweet peppers, with 46% growing them in their gardens. 39% of gardeners grow some kind of green beans and 34% grow and enjoy carrots.

Why is growing your own produce a smart thing? Studies indicate that when you grow your own food, you are more likely to eat those nutritious fruits and veggies. How many of us are getting the recommended 5 servings of fruits and vegetables per day? It turns out gardening helps.

• Non-Gardeners: 25% get at least 5 servings of fruits and vegetables
• Home Gardeners: 37% get at least 5 servings of fruits and vegetables
• Community Gardeners: 56% get at least 5 servings of fruits and vegetables

The perks go on. Spending 3-5 minutes a day looking at trees and flowers can reduce anger, anxiety, and pain. Just 30 minutes of gardening can boost your mood and self-esteem. Seniors with plots in a community garden report less loneliness and greater life satisfaction. And no matter where they garden, seniors who grow their own produce reduce their risk of dementia by at least 36%!

One of the great benefits of gardening is the impact it has on stress. Many people find they are much better at coping with life’s stresses when they spend time in a garden. Anxiety and even depression can be improved by getting more vitamin D and fresh air. By getting outdoors, sunlight increases serotonin to the brain. Serotonin is responsible for keeping our brain balanced and us feeling good. Not only does sunlight increase serotonin but it also increases melatonin, which is the chemical in our brains responsible for inducing sleep.

Here are some simple ways to find greater health and wellness through gardening:

1. You could grow vegetables in your garden that are high in Calcium, Magnesium and B Vitamins. Vegetables like these include kale, broccoli, spinach, asparagus, sweet potatoes, cauliflower. Vegetables that are considered complex carbohydrates are also good, they are known for boosting serotonin, like squash, blackberries, and potatoes.

2. Growing sunflowers for their seeds is also another way you can promote health and wellness with gardening. Not only is this fun but you can harvest the seeds for yourself and eat them. They are high in magnesium, which is important in helping your muscles release tension. It’s also important to know that magnesium deficiency can also be the cause of your anxiety symptoms. Don’t like sunflower seeds? Then grow them for the birds! Birds love to reap the harvest that sunflowers produce.

3. Consider growing an herb garden! Fresh herbs are great for those who love to cook. There are also quite a few herbs today that are used for natural stress relief. Herbs like passionflower, lemon balm, St. John’s Wort all have a place in helping to reduce stress and anxiety symptoms.

4. Certain flowers, plants, and herbs are used for stress relief through aromatherapy. For example, lavender is known for helping to induce relaxation. You can find lavender in soaps, lotions, oils, and potpourri, just to name a few. Try tying up a bunch of fresh lavender with a little raffia and hanging it upside down in your home or better yet, learn to make your own aromatherapy products. It’s amazing what you can do as you incorporate stress management activities into your life. Sometimes they turn into cherished hobbies that you can share with others.