What are ‘Superfoods’? Well, don’t reach out for a thesaurus or dictionary to help figure this out as there is no legal or medical definition for this term. However, in general, these foods are known to be powerhouses of nutrients, vitamins, antioxidants, minerals, polyphenols, and all the good things known for names difficult to recollect. Adding superfoods to your diet can help reduce the risk of several chronic diseases, as well as make you look fresher, younger, and healthier than those devoid of these foods.
Growing Superfoods at Home
Did you know you can grow superfoods at home and in your yard or on your patio? All the nutritional benefits offered by superfoods are amplified when they are coming straight from your yard. Also, handpicking and bringing them to the dining table in a matter of minutes helps you consume all the fresh goodness of nature with the maximum health benefits.
12 Great Superfoods to Grow on Your Own
While the list of superfoods is quite extensive, we have pulled together the ones that can be easily grown in your yard and bring the maximum nutritional value to the table. To know more about what they need to grow and why you must grow them, continue reading.
Whether you blend it into shakes, cook it into meals, add it to soups and salads, or grind it into a fine paste, Kale has endless uses. It is full of healthy nutrients, fibers, and antioxidants that absorb free radicals and help you fight against cancer.
Growth Tip: Kale grows very well in Zones 8 to 10.
Microgreens are seeds; more like a grouping of the greens and herbs that come off ready to be harvested within two weeks. This helps preserve six times more nutrients and minerals than that of the full-grown variety. You may choose from Microgreens Milk Mix, Spicy, Mild Micro Mix, or many other varieties.
Growth Tip: Grows better in protected areas, window boxes, containers, and greenhouses.
Blueberry trees come in various varieties including tall, semi-green, deciduous, and others. In addition to their fresh color, blueberries are loaded with phytoflavinoids and antioxidants that make them helpful in fighting against cancer and heart disease. As an added bonus, they help sharpen memory too!
Growth Tip: Blueberries grow best from Zones 5 to 10.
Also known as Jerusalem Artichokes, Sunchokes are edible tubers. You know the best part about them? While you harvest sunchokes, make sure to leave behind some tubers in the ground to have an easy crop the next year. These tubers are loaded with potassium, iron, and manganese that save you against heart diseases and also bring you healthy skin, fresh eyes, and stronger hair. And yes, they are super tasty!
Growth Tip: Sunchokers grow best from Zones 4 to 9.
5. Sweet Potatoes
Which is the most nutritious vegetable? Hands down it’s the sweet potato! They are stuffed with vitamins, nutrients, minerals, antioxidants, fiber, and many anti-inflammatory properties. You may bake them like ordinary potatoes with a pinch of salt and pepper or toss them in butter and cinnamon to enjoy a starchy vegetable meal for dinner.
Growth Tip: Sweet Potatoes grow best from Zones 8 to 10.
Growing pumpkins is fun! You can grow pumpkins that range in size from as low as two pounds to as huge as a hundred pounds. A pumpkin (both its seeds and the flesh) is full of nutritional value; a daily consumption of just half a cup of pumpkin fulfills your daily body need of alpha-carotene. Pumpkin seeds, on the other hand, have zinc that fights off any viruses and improves your immune system.
Growth Tip: Pumpkins are easy to care for and will grow in most of the zones.
Beets are often mistreated; we consume the root but discard the leaves. However, the beet leaves have many health benefits too. Beets are high on sugar content; however, they are still good to be consumed multiple times a week. They are good at controlling blood pressure, inflammation, and increasing stamina. The green part of beets contains phosphorus, zinc, fiber, protein, and many more nutrients.
Growth Tip: Grows well during fall and from Zones 8 to above.
Cabbage goes with stir-fries, soups, colorful salads, kimchi, slaw, noodles, and many other foods. This antioxidant-rich vegetable is of great help against cancer. Cabbage consumption brings energy to the table and it brightens your eyes and keeps your skin healthy and fresh!
Growth Tip: Suitable for growth in Zones 3 and above.
9. Chia Seeds
We all love Chia Pets, don’t we? Seems like those seeds have made it to the army of superfoods. They germinate within three weeks of planting, after which all you need to do is dry the pods and remove the seeds. Being a part of the Mint family, Chia seeds are a good source of Omega-3 Fatty acids, very well known for blood sugar and cholesterol control.
Growth Tip: Grows well when planted using the sprinkle sprouting method and is best adaptable to Zones 9 and 10.
10. Sunflower Seeds
Sunflowers grow tall, withstand seasons of drought, and are quite hardy. Sunflower seeds are excellent for healthy bones, heart diseases, and skin as they contain tons of magnesium and Vitamin E stored within them.
Growth Tip: Being hardy, Sunflower Seeds grows well in all zones.
Cool by its name, you may stir peppermint into your tea, add it to your evening casseroles, or use it to garnish your smoothies. Peppermint has a high chlorophyll content that helps the endocrine system do its job better.
Growth Tip: Best grows in Zones 3 and above.
Let us all step outside the misconception when Parsley was only used for garnishing purposes. Parsley is a multi-functioned vegetable that goes with pesto, hot tea, green salads, soups, and much more. Loaded with Vitamin C, B12, A, and K, Parsley helps cure joint pain, heals the nervous system, and strengthens your bones.
Growth tip: Parsley is well suited to Zones 3 to 9.