Last Updated on July 16, 2021 by Kimberly Crawford
There is nothing more enjoyable than planting your food in your backyard, especially the costly superfoods that burn a hole into your wallet every time you go to the market.
These nutritional powerhouses are packed with vast amounts of minerals, vitamins, polyphenols, and antioxidants that can help improve your family’s health. In fact, consuming superfoods can prolong your life, reduce the risk of chronic illnesses, and leave you looking younger and healthier.
Luckily, these nutritional powerhouses can thrive in your backyard. And if you have been planting in your backyard for a while, you know the numerous benefits associated with growing your fruits and veggies.
Homegrown foods are planted without herbicides, pesticides, or any other harmful chemicals; therefore, this gives you control over what your family consumes. Homegrown fruits and veggies are much healthier and taste better than the ones bought in the grocery store. So here are some of the superfoods that can thrive in your garden.
5 Superfoods You Can Plant in Your Garden
1. Blueberries
Blueberries are very popular nutritional powerhouses that come packed with phytoflavinoids and antioxidants. Blueberries are a great source of vitamins and dietary fiber. The anti-inflammatory properties in these berries can help reduce the risk of getting cancer and heart diseases. A study conducted by Cincinnati University confirmed that the flavonoids in blueberries could help enhance learning and memory function in the elderly.
All berries, including strawberries and raspberries, thrive in acidic soil, making them the best option for backyard farmers, suggests EcoPeanut. So make sure you pick the right type of blueberry that thrives in your region. And make sure the soil has the right properties before planting your berries in early spring. Remember, berries thrive in well-aerated soil with high organic matter and moisture levels.
Luckily, all berries are perennial plants, just like apples, so you don’t have to plant them every year for you to enjoy their health benefits.
Related: How To Grow Berries In Containers
2. Kales
All greens can help improve your health, but kales are the powerhouse of greens. Kales are ranked as the best greens for absorbing the free radicals that cause rheumatoid arthritis and diabetes. This powerhouse is a great source of vitamin, calcium, vitamin K, and iron. Kales are versatile veggies that can be added to most of your favorite smoothies and dishes, salad greens and soup, or baked into chips.
And the good thing about this veggie is that it can be grown in a sunny region from seeds or seedlings in summer or spring. And the good thing about them is that you will be enjoying some fresh kales within four months. Kales can also thrive under a shade than most veggies.
Luckily, there are numerous varieties of kales that you can plant in your garden. And one of the best varieties that taste great in soup is the Tuscan kale, also referred to as Lacinato kales. Tuscan kales have a mildly sweet flavor that can improve your smoothie when harvested while young.
3. Quinoa
Quinoa is a famous grain that is known worldwide for its high fiber and protein levels. Quinoa has more protein than any other grain on the planet. This superfood also has high potassium and iron levels. In fact, half a cup of this grain has about 6 grams of proteins and 14 grams of protein.
And despite resembling other grains, this superfood tastes quite different. Quinoa has a fluffy texture and a delicious nutty flavor. This super grain can be added to a wide range of recipes and even be prepared like rice. Quinoa can be used to make muffins, burgers, and even pancakes.
Even though it hails from the Andean region, this superfood can be grown in your backyard. This grain thrives in places where the temperature is below 40°C. This plant can thrive in the U.S., particularly in San Luis Valley, where the Colorado farmers started growing it in 1983. Quinoa should be grown between April and May. Quinoa is normally harvested after about 4 months in dried seed pods.
4. Sweet Potatoes
As one of the oldest cultivated superfoods in the American continents, sweet potatoes are packed with anti-inflammatory properties, fiber, vitamins, and minerals. This tuberous root served as the primary source of nourishment for the American army during the American Revolutionary War. Sweet potatoes are ranked among the most nutritious foods on the planet.
This tuberous food can be incorporated in most meals, baked and even mashed. Plus, they are the best substitute for other tuberous foods like white potatoes. This superfood thrives in loamy soil that is properly aerated. And they should be planted about 18 inches apart. Sweet potatoes take about 120 days to mature. So, you should be ready to uproot them as soon as their vines turn yellow.
Related: How To Grow Potatoes Successfully (Planting, Growing, Harvest, Storage)
5. Goji Berry
Goji berry has been quite popular in China for centuries, thanks to its medicinal value. And over the last few decades, this fruit has become quite popular in the U.S. horticultural market, thanks to its high nutritional level.
Goji berry comes packed with antioxidants, iron, vitamins A, C, B2, and phytonutrients that can improve the health of your skin and eyes. This fruit also has high antioxidant levels that can boost your immunity while lowering the risk of getting cancer and heart conditions.
Goji berries are normally consumed dry, and they have a unique sweet-sour flavor. When consumed fresh, they have a distinctive tart taste. And being a perennial plant, you don’t have to plant it every season. Goji berries are adaptable plants that can also be planted in containers.
Related: 34 Best Plants That Grow In Water (Without Hydroponics)
Final Thoughts
Growing your food has numerous benefits, with the main one being having a constant supply of fresh, nutritious veggies or fruits. So if you have to grow something in your backyard, why don’t you try the above superfoods?
Planting some foods can be quite tedious, but with a little patience and hard work, you will be enjoying the fruit of your labor in no time.
Most superfoods don’t need a huge amount of space, with some thriving in pots. This means that you can still grow your superfoods even if you have a small backyard. After all, you can plant some of them in pots, right there on your balcony or inside your house.