However, superfoods can’t be expensive, especially if you grow them for yourself. Producer and nutritionist Dr. Michael Mosley and TV botanist James Wong have teamed up for the June issue of Gardener’s World to show you which superfoods you can grow in your own garden.
These common vegetables offer just as many health benefits as trendy foods like goji berries, acai and kombucha. But you cannot plant them in a garden or even on a balcony, and at the same time you cannot be sure of their naturalness. Here is a list of 10 superfoods that you can easily grow on your windowsill, balcony or cottage!
Carrots
Why Superfood: A study conducted at Newcastle University found that a chemical compound in carrots called polyacetylene can help reduce the growth of cancer cells. How to grow: Can be grown in a deep pot or in the ground. Make a 1 cm depression and sow the seeds 5 cm apart. Sprinkle on top of the earth and pour water. Don’t forget to remove weeds periodically!
Ruccola
Why Superfood: Arugula has three times more nitrates than beets.
“Most of the nitrates come from vegetables, especially from the leafy parts. Arugula is a rich source of these minerals, according to the British Nutrition Foundation. “There is evidence that nitrates are beneficial to health because they lower blood pressure.” How to grow: Just sow the seeds in the ground or pot, sprinkle with earth and water. Arugula grows best in a slightly shady spot during the summer and fall. It can be sown every two weeks for harvest.
Blackberry
Why Superfood: Berries contain high levels of anthocyanin (a purple, health-promoting substance found in blueberries), as well as plenty of vitamin C, essential for healthy skin, bones, and cells. How to grow: Buy seedlings for planting. Plant 8 cm deep next to a wall or fence about 45 cm apart. Insert horizontal supports so that the bushes do not trail along the ground as they grow and are easily ventilated. Water well in summer.
gooseberries
Why Superfood: 100 grams of gooseberries contain about 200 mg of vitamin C! For comparison: in blueberries – only 6 mg.
How to grow: Gooseberries do not require a lot of space and care, and you can harvest a bucket of harvest from one bush! It should be planted between June and August, but the first harvest can be obtained only next year.
In a bright place, make a hole in the ground twice as wide as the root of the bush. Plant it 10 cm deeper than the pot that the seedling was in. Plant the plant by compacting it with soil, compost and watering.
Cale
Why Superfood: “Dark green cabbage contains 30 times more vitamin K, 40 times more vitamin C, and 50 times more vitamin A than iceberg lettuce,” says James Wong. Kale is low in calories but rich in nutrients such as fiber and folic acid.
How to grow: Kale is the easiest cabbage to grow. It needs less sun and attention than broccoli and cauliflower. In April-May, you need to plant the seeds at a distance of 45 cm from each other and water the ground.
Parsley
Why Superfood: Parsley boasts a low calorie content but an abundance of vitamins C, A and K. It is a good source of folic acid and iron.
How to grow: Sow the seeds directly into the soil in sunlight. It can be either a garden or a pot of earth on the windowsill in the apartment. Water well and loosen the soil periodically.
cherry tomatoes
Why Superfood: Tomatoes are a source of vitamin C and lycopene. Diets may reduce the risk of prostate cancer and cardiovascular disease. Studies have shown that the smaller the tomato, the more lycopene it contains.
How to grow: Plant the seeds in pots in small holes. Keep them watered and fertilize regularly. Tomatoes can be grown on a balcony, windowsill, or transplanted seedlings into a greenhouse if available.
Beetroot
Why Superfood: Studies have shown that beetroot leaves are healthier than their roots. They contain iron, folic acid, nitrates and may lower blood pressure.
How to grow: Beets love fertile soil. Before planting the seeds, improve the soil by mixing it with compost. Sow in a sunny spot 10 cm away. If you only want to grow leaves, a small pot will suffice. For fruits, it will be necessary to plant on the site or look for a much larger container.
Brussels sprouts
Why Superfood: Contains glucosinolates, folic acid, fiber and 2 times more vitamin C than an orange.
How to grow: Buy seedlings and plant them 60 cm apart in a windless area or part of the garden. It will acquire the best taste by the first frosts. Protect from birds with fine mesh and feed with fertilizer.
Watercress
Why Superfood: This salad ranks first in the ranking of the most healthy vegetables and fruits. It is low in calories, high in vitamin K and calcium.
How to growthe: Plant the seeds in a pot or soil in a shady spot to a depth of 8 cm. Water well.