Superfoods are
nutritionally dense plant-based foods containing high levels of vitamins
and minerals — and they’re a great source of antioxidants and provide
your body with protection against cell damage, disease and ageing.
While
most of these foods can be purchased at farmers' markets, health food
shops and the supermarket, you can also grow many of them in your own
garden.
Blueberries
are among the most popular superfoods. They’re packed with antioxidants
and phytoflavinoids (which help protect from oxidative stress). In fact, the
anti-inflammatory properties in blueberries can help lower the risk of
heart disease and cancer. They’re also a great source of dietary fibre
and Vitamin C.
Research
shows blueberries can also improve cognitive function. A study from the
University of Cincinnati found these superfoods enhance memory and
learning function in older adults. The research showed that a high
intake of flavonoids from blueberries can reduce the risk of cognitive
decline.
You
can plant blueberries in the early spring. You just need to pick the right
variety for your climate and make sure your soil will provide the right
growing conditions.
For
blueberries to thrive, the soil must be moist, high in organic matter,
very acidic, and well-aerated. It’s best to do a soil test before you
start planting.
Quinoa
is a super grain that’s high in fibre, protein and essential amino acids. In fact, it has the
highest protein content of any grain and is also high in iron and potassium. Truly, a superfood! Just
half a cup of this wonder grain contains 14 grams of protein and 6 grams
of fibre.
It
may look like other grains, but quinoa tastes a little different. It
has a mild, nutty flavour and has a fluffy but al dente consistency. It can be cooked
like rice and incorporated into tons of recipes.
You can use quinoa for making pancakes, salads, burgers, and even muffins.
Quinoa
grows best in an environment where the temperature doesn’t get above 90
degrees. In many northern regions, the best time to plant quinoa is from
late April to May.
The soil should be most and seeds shouldn’t be sown more than one quarter-inch deep.
It can be tricky to grow grains at home, but with quinoa, its well worth the effort.
We often hear that greens are good for our health, and when it comes to plant-based food, kale is a real powerhouse.
A
cup of kale contains 14 percent of your recommended daily calcium, over
600 percent of your daily vitamin A, and more than 900 percent of your
daily vitamin K.
This superfood is also a very good source of iron. A serving of kale is packed with more iron than an ounce of beef.
One
of the best things about using kale is that it’s so versatile. You can
braise it, turn it into chips, add it to a morning smoothie, or
incorporate it in your favourite dishes like mac & cheese.
Growing
kale on your own isn’t hard. All you need is a sunny area where you can
sow the seeds during early summer or spring.
Although
this vegetable grows best in sunny spots, it can also stand shade
better than many vegetables. You can start harvesting the leaves between three and four months after sowing the seeds. These easy to grow, often hardy leafy friends are a Darren Wogman favourite.
“Chia”
is a Mayan word meaning “strength,” and chia seeds were a source of
energy for the Mayans. Chia seeds contain more protein than many other
grains.
They’re
also rich in calcium (in fact they have five times more calcium than
milk), they’re packed with omega 3 and six fatty acids, and are believed
to have more antioxidants than blueberries. Research shows that aside
from boosting energy, chia seeds also promote digestive function.
When
planting chia seeds, it’s important to spread the seeds carefully; give
them plenty of space to grow, then cover them gently with soil.
The seeds should be watered daily. You can expect chia sprouts just a week after planting them.
Sweet potatoes are part of the yam family. These tuberous roots were a major source of nourishment for soldiers during the American Revolutionary War.
They’re
considered one of the most nutritious foods in the vegetable kingdom as
they’re packed with vitamins A and C, potassium, and calcium.
These
potatoes are naturally sweet and can be prepared in a variety of ways -
mashed, baked, or incorporated into your favourite dishes. They make
great substitutes for products like white potatoes.
Sweet
potatoes grow well in loamy soil with a pH between 5.8 and 6.2. These
plants need proper aeration and should be planted between 12 and 18
inches apart. Although sweet potatoes can grow in relatively poor soil,
they grow better with a little fertilizer.
These vegetables are ready to harvest when the ends of their vines begin to turn yellow.
A
native plant of North Africa, Asia, and Europe, beets are among the
vegetables with high sugar content, and if eaten in moderation, they can
provide many health benefits.
They
can help lower blood pressure, fight inflammation, prevent cancer, and
boost immune system function. They’re rich in vitamin C, fibre, and
essential minerals like manganese and potassium.
The
leafy green tops of the beets can also be eaten. Beet greens are rich
in protein, fibre, zinc, magnesium, copper, and vitamins A, C, and B6.
Research shows that beet greens help fight off osteoporosis, boost
immune system function, and provide protection against Alzheimer’s
disease.
Beets grow well in a cooler environment. They thrive best in soil with temperature between 60 and 65 degrees. This makes them a Darren Wogman favourite!
When planting beets, remember to sow the seeds a half-inch deep in an area where they’re protected from heavy winds.
These
plants should be placed at least 2 to 3 inches apart as overcrowding
will lead to poor development of the roots. This won’t be a problem
though if you’re only after the leafy tops.
Goji
berries, sometimes called wolfberries, have been used in Chinese medicine for thousands of years. They
contain vitamins C, A, B2, iron, and selenium, plus antioxidants that
help boost immune system function, reduce risk of heart disease and
cancer, and improve overall health.
These berries are also great sources of antioxidants and other phytonutrients, which contribute to eye and skin health.
Goji berries are perennial plants, and are very adaptable and can grow in containers.
These
are just some of the superfoods you can grow on your own. It may take
patience, but the payoff is you can have all the superfoods you need
right inside your yard — plus even before you eat them, you get the
benefits of growing them, including being outside, being active,
witnessing the miracle of nature, and reducing your stress.
Posted by Darren Wogman
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