Superfoods are among the most popular ingredients in television cookery shows, but what exactly makes a food ‘super’? Although there’s no standard definition, a superfood is generally agreed to be one that gives particular health benefits. Supermarkets often charge a premium for these nutrient-rich ingredients so why not grow them at home?
Broccoli contains a wide range of nutrients including folate, vitamins C and A, and calcium, as well as phytonutrients such as sulphoraphane which help to protect against cancer. Broccoli is easy to grow. Make sure you provide a rich, well-drained soil with plenty of compost. Water well.
Blueberries were one of the first ingredients to be called a superfood. The blueberry is a rich source of antioxidants that protect against a range of diseases from heart disease and gout to loss of vision and memory. If you don’t have a lot of space in your garden, grow blueberry bushes in pots.
Carrots contain carotenoids and a total of seven anti-cancer substances. If you grow your own, aim to eat a serving of carrots or 100ml carrot juice at least three times a week. Make sure that the soil is well drained. Heavy soils cause the carrots to mature slower. Soil should never be rocky because it leads to poor quality roots. Carrots can accept a little bit of shade as well.
Garlic has been used for centuries to ward off the common cold and is now known to protect against heart disease as well. Buy a garlic bulb from a seed supplier and break into individual cloves to plant. Eating 2.7g fresh cloves per day – each clove weighs around 1g – can lower your total cholesterol level enough to cut your risk of a heart attack or stroke by a quarter.
Beetroot is used in natural medicine to treat a wide range of ailments including constipation, anaemia and high blood pressure. Beetroot is ideal if you are short on space as it can be grown in pots.
Spinach was made famous as a superfood by the comic book character, Popeye. Its iron content helps to boost energy levels and strength. Spinach can be grown all year round making it a really versatile ingredient.
Red bell peppers contain three times as much vitamin C as the same weight of oranges, while green peppers have twice as much, making both a great addition to your diet. Peppers do like warm conditions.
Whether you believe the hype surrounding superfoods or not, including a wide range of fruit and vegetables in your diet will certainly boost your overall health. And if you can grow them in your own garden, you’ll have the satisfaction of knowing that you’ve improved your diet cheaply and organically yourself.
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