Your health and nutrition is important to you. Because you care about what you eat, you want to feed yourself and your family nutrient dense foods – also known as superfoods.
The problem is the cost of buying these quality foods can really add up. Not any more! Here are 7 superfoods that you can grow yourself for a fraction of the cost of buying them. These can all be grown in a tiny space such as a balcony garden or small garden plot.
They just need sun, water and an organic fertilizer, such as animal manure, to thrive so don’t worry if you are not an experienced gardener. Just get in and give it a go!
The best part is, when you grow them yourself, they’ll also be chemical free and fresher than even your nearest farmer’s market!
Kale is one of the most nutritious leafy green vegetables that is super easy to grow.
It’s packed with vitamins, minerals and trace elements such as vitamin K, Vitamin A, Vitamin C, Manganese and copper.
Kale is high in anti-oxidants which help to prevent cancer and other degenerative diseases.
The leaves are perfect for green smoothies, stir fries, salads and stews.
They can be grown in a pot and started from seeds or seedlings. Give them plenty of water and sunshine and you can’t go wrong. Pick the leaves as you need them.
One plant can last up to two years before it flowers and dies back.
Blueberries are very high in anti-oxidants and useful nutrients. They are believed to help protect the brain from environmental toxins.
They also help to reduce the effects of aging and even help activate the fat burning cells in the abdomen!
A blueberry bush can be grown in the ground or in a pot on a sunny balcony. There are lots of different varieties to choose from.
They generally fruit during the summer months and one bush can produce hundreds of delicious berries.
They like a slightly acidic soil and plenty of organic matter such as manure or compost. Why not plant a blueberry bush this weekend?
Strawberries are a genuine superfood. They are packed with vitamin C for immune health and they also help promote healthy eyes and vision.
Strawberries grow well in a pot in a sunny spot. The berries like to hang over edges of things. We grow ours in recycled guttering nailed to a fence.
You can buy special strawberry pots with several holes in the side or grow them in hanging bag available from your nearest garden shop.
Give them a good dose of compost or manure and they will reward you with beautiful lush berries.
Adzuki beans are small reddish Japanese beans that are eaten fresh or dried. They are rich in protein, B vitamins, fibre, magnesium, potassium and molybdenum – a trace mineral not found in many foods.
Adzuki beans are said to increase energy and help with water retention.
Grow these nutritious beans in a pot and give them something to climb on such as a small trellis made of bamboo or garden stakes.
They will produce an abundance of pods which you can shell to eat straight away or let them dry on the bush to give you a store of dried beans.
Goji berries are small, sweet-sour berries from Tibet. They are rich in vitamin A, C, iron and Selenium.
They have been traditionally used in Chinese medicine to treat eye, liver and kidney problems. They improve the blood and increase energy levels.
Goji berries grow on a vine which can be planted in a container.
You have probably seen them dried in the shops but they are also delicious eaten fresh. Use them in breakfast cereals, fruit salads and raw food balls.
Beetroot is rich in nutrients and both the leaves and the roots are edible. It is said to improve blood flow and help to reduce blood pressure.
The leaves can be used in green smoothies, salads and stews. The beetroot root can be grated, roasted, juiced and made into soups. According to the USDA National Nutrient Database, beetroot is rich in folates, B vitamins and minerals.
It is best grown from seeds as the seedlings don’t like to be transplanted.
Plant them in a sunny spot and give them plenty of water and organic matter in the soil. Pick the leaves as you need them and tuck into the delicious round root when it gets to the size of a golf ball or bigger.
Tumeric is a bright orange root used in curries and Indian dishes. It is harvested like ginger and can be planted in a pot on a warm, sunny balcony or in the garden.
Tumeric is well known for its anti-inflammatory properties. It can help to reduce chronic inflammation in the body which is linked to chronic diseases such as heart disease, cancer and Alzheimer’s.
Use the fresh root in curries, stews, drinks and smoothies.
Once you’ve used all the fresh root you can, dry the rest and grind into a powder to use throughout the year.
Now the cost of good food is no excuse for a poor diet.
You can grow your own nutrient rich foods even in a small space for little cost.
Who knows! You might get so inspired you create an entire superfood forest! What are you waiting for? Get out there and get growing!