For individuals aiming to enhance their well-being, the notion of consuming superfoods holds great appeal.
"Superfoods" are Nutrient-Rich Foods that boast an exceptional concentration of nutrients. To attain this esteemed status, a substance must confer various health advantages such as possessing high levels of antioxidants, aiding in digestive or cardiovascular health, and potentially lowering the risk of certain cancers.
Frequently, superfoods are perceived as exotic ingredients that come with a hefty price tag when purchased from grocery stores. Nevertheless, many of these items can be cultivated in your own home or garden.
Simply cultivating your own vegetables, herbs, and fruits ensures that they can be organic and consumed shortly after harvesting enhancing the nutritional value of every crop you grow.
Here, we reveal seven superfoods that even beginner gardeners can grow with minimal effort.
Tomatoes
Growing tomatoes is a favored pursuit for many novice gardeners, and rightfully so, as they are among the most potent superfoods.
Packed with essential vitamins, antioxidants, and carotenoids like lycopene, lutein, and beta-carotene, tomatoes offer numerous health benefits including enhanced heart, eye, and brain health, as well as potential cancer prevention.
Achieving a successful tomato crop hinges on selecting a variety that suits your preferences, available growing space, and local hardiness zone. Cherry tomatoes, known for their ease of cultivation and early maturity, are particularly well-suited for container gardening and provide a convenient snack option on the go. Heirloom tomatoes, with their rich heritage and adaptability to specific regions, are another popular choice among gardeners.
Whether starting from seeds or seedlings, tomatoes thrive in soil enriched with ample organic matter, typically compost, and benefit from regular fertilization and moisture. Seeds typically require six to eight weeks of cultivation indoors before being hardened off and transplanted into the garden. Tomatoes necessitate full sun exposure and protection from wind, often requiring staking for additional support. They also prefer warmer temperatures, with an average of 65°F (18°C) or higher being ideal for ripening.
Ginger
Despite its unassuming appearance, ginger root boasts an array of health benefits. Serving as a natural remedy for nausea, it effectively alleviates symptoms of morning sickness, bloating, and gas. Moreover, ginger is rich in anti-inflammatory properties and antioxidants, which play a crucial role in minimizing cell damage.
Research also suggests that ginger contributes to heart health, aiding in the reduction of blood pressure and blood sugar levels. To cultivate ginger at home, all you need is a piece of ginger root, readily available from the grocery store, and a container filled with potting soil.
Opt for a healthy-looking piece of root, approximately 4 to 5 inches (12-15cm) long, with several "fingers." Select a finger that is 1 to 2 inches (2.5-5cm) long and possesses at least one bud. Allow it to dry for a day or two in a warm, dry location before planting it in a shallow trench, no deeper than 1 inch (2.5cm). Water thoroughly after planting, and then sparingly thereafter, only when the soil begins to dry out.
It typically takes about 10 months for ginger plants to reach maturity, so consider succession planting to ensure a continuous supply, particularly if growing them on your kitchen windowsill.
Garlic (Nutrient-Rich Foods)
As well as being a most delicious flavoring, garlic is a nutritious superfood. It has strong antioxidant, anti-inflammatory, anti-microbial, and other healing properties that may help to fight heart disease and even cancer.
Garlic couldn’t be easier to grow – though it does take around nine months. The good news is you can pretty much plant and forget.
It needs cool temperatures, so plant in the fall, four to six weeks before the ground freezes.
In milder winter areas, plant garlic through winter but before February.
All you need to do is plant individual garlic cloves about an inch (2.5 cm) deep, with the fatter end at the bottom of the hole. Space cloves 2 to 4 inches (5-10 cm) apart.
Fertilize occasionally, and your garlic is ready to harvest once the plant’s leaves turn brown.
Beets
Loaded with essential vitamins, beets are also powerful antioxidants, and have anti-inflammatory properties. In addition, red varieties contain the cancer-fighting compound betacyanin.
Not only is growing beets easy for beginners, but they are a fantastic space-saving crop – use them to fill in gaps in the garden so that no square inch is wasted.
Beets do not do well in the high heat of the summer. They are a cool weather crop, and can be grown all winter long in many southern states. In northern soils, beets shouldn't be planted until the temperature of the soil is at least 40°F (4°C).
Plant seeds 1 to 2 inches (2.5-5cm) apart in rows; cover lightly with loose soil, and then water.
Seedlings should sprout in a week or two, and the beets should be ready in seven to eight weeks.
As well as the delicious roots, the greens can also be harvested and enjoyed.
If you want to mix things up on the veg plot, then Swiss chard is another superfood related to beets that has similar growing requirements.
Sweet potatoes
Sweet potatoes are not only abundant in vitamins but also boast an impressive content of carotenoids, potent antioxidants that play a vital role in reducing cell damage. These delectable tubers are recognized for their ability to regulate blood sugar levels and support gut health.
While orange sweet potatoes are the most prevalent, purple varieties have been shown to possess anti-cancer properties.
For those residing in warmer USDA zones (9-11), cultivating sweet potatoes is a straightforward task. However, with some dedication, they can also be grown in cooler zones, provided there is a minimum of 120 frost-free days available.
Sweet potatoes thrive in soil temperatures ranging from 70 to 80°F (21-26°C) and are ideally started in mid-summer to ensure optimal growth conditions.
Unlike conventional potatoes, sweet potatoes grow on vines, initially sprouting from "slips," which are small sections of potato tubers.
Once planted, sweet potatoes require minimal maintenance, with occasional weeding being the primary concern, and they typically mature for harvesting within six weeks.
Microgreens
Microgreens are baby herbs and vegetables that are harvested while they are still tiny seedlings. They make a lovely addition to salads and sandwiches, and can also be used as a garnish to main meals.
These flavorsome seedlings are packed with nutrients, containing more concentrated doses of vitamins, minerals, and antioxidants than fully grown vegetables.
Microgreens contribute to improved gut health, lower cholesterol, lower blood pressure, and could potentially help to ease chronic diseases.
The good news is that growing them at home couldn’t be easier or quicker. All you need is a seed tray filled with fine compost, and a packet of your chosen seeds.
Salad leaves are the easiest microgreens to grow, but also try herbs such as basil, cilantro, and parsley, or vegetables such as broccoli, carrots, beets, corn, and peas.
You can use up leftover seed, but if you want to grow microgreens regularly, then it’s more cost-effective to purchase seed in bulk. Sow your seeds thickly across the soil, cover with a fine layer of compost, then lightly water until damp.
Position the tray on a bright windowsill. Adding a plastic lid or bag to your tray will help the compost to retain moisture and speed up the process.
You can harvest your seedlings with scissors when they are 1-2” tall, which could take a few days or a few weeks.
Kale
Kale stands out as a superstar in the vegetable garden, boasting impressive nutritional value. This leafy green contains four times the vitamin C and twice the selenium found in spinach, another renowned superfood. Additionally, kale is rich in essential nutrients such as vitamin K, vitamin E, iron, calcium, and beta-carotene.
With its numerous health benefits, including immune system support, eye health promotion, blood pressure regulation, and potential cancer risk reduction, kale proves to be a valuable addition to any diet.
Growing kale is a straightforward process. The plants are resilient and versatile, capable of thriving even in winter conditions. While kale can adapt to various soil types, it prefers sunny locations with well-drained soil.
For optimal growth, it's recommended to plant kale once the soil temperatures reach 60 to 65°F (16-18°C), as it doesn't tolerate excessive heat well. Cultivating kale is uncomplicated, with plants typically maturing within two months.
To kick-start the growing season, begin by starting the plants indoors. Fill pots or seed trays with potting soil, scatter the seeds, and cover them with a thin layer of soil. Keep the soil consistently moist to facilitate germination.
Once the risk of frost has passed, transplant the seedlings into the ground to continue their growth journey.
