20 Amazing Plants That Will Turn Your Backyard into A Superfood Paradise
Health is important to you. You’re trying to improve your diet and eat nutritious foods that support your energy and your life.
Naturally, superfoods have caught your attention. You see them everywhere. Exotic fruits and vegetables turned into supplements, pills and powders.
Add these miraculous, rare ingredients to your diet and you’ll transform your health, get more energy, become sexier and sharpen your brain. And that’s just the start of the list.
Trouble is, these superfoods have super prices. You have to hand over a week’s worth of grocery money if you want to fill your pantry with them.
But wait….there’s another way.
‘Superfood’ is basically a marketing term. There are plenty of everyday plants that qualify as superfoods due to their nutrient density and above-average benefits.
You can grow them yourself and create your own superfood supermarket. Right in your backyard.
Swap the powders for fresh, organic produce at a fraction of the cost. Ditch the stuff that’s been flown thousands of miles, processed and stored on a shelf.
Grow your own superfoods and you’ll add exercise, sunlight and fresh air to that list of benefits.
You’ll find something that fits your climate and your garden from this list.
*Note: there is solid research on the following plants but wild claims are also made. If you are on medication or have health issues, do your own research before eating large amounts of these.
#1: Acerola cherries, the ultimate Vitamin C hit
You might know this shrub as Barbados or West Indian cherry. It’s a warm climate plant but does well in a pot, so you can grow it in cooler climes too. Just move the pot into a warm spot during winter.
Why are they so good?
The vitamin C content. The small, tangy red fruit are commercially grown for this — they contain about 1700 mg per 100 g.
#2: Aloe vera, not just skin-food
Many people know that this easy-grow cactus is great for your skin, especially for burns and inflammation. Not so many people know that you can eat or drink it. Unless you’re from the Asia-Pacific region, where the juice is very popular.
You can add the gel to a smoothie, but ALWAYS make sure you’ve removed the yellow latex first.
Why is it so good?
Aloe vera juice is said to benefit the digestion and reduce inflammation.
#3: Avocado, ugly outside but beautiful in
Who doesn’t love avocados? Especially vegans, who use them as a dairy substitute in cakes and desserts. You will need two trees for pollination so avocados aren’t for the small yard. But if you have them, you’ll get more fruit than you can use — great for backyard bartering.
Why are they so good?
Avocado is a chart-topper. It beats out other fruit for magnesium, potassium, Vitamin E and folate. It contains healthy fats and is very versatile in cooking.
#4: Blueberries, rulers of the berry empire
All berries are good but blueberries are extra special. That’s because there are so many varieties suited to a range of climates, they don’t have thorns and they’re easy to care for. Plus they have extra goodness in them.
Why are they so good?
Blueberries are very high in anti-oxidants but low in sugar and calories compared to other berries.
#5: Broccoli, the healthy little trees
Broccoli is a cruciferous vegetable, like Brussels sprouts and cauliflower. All of these everyday vegetables are good, but broccoli has some extra properties which allow it to pass muster as a superfood. Which just goes to show that superfoods don’t have to be exotic and expensive.
Why is it so good?
Broccoli is high in fibre, Vitamin C, anti-oxidants and Vitamin K. Plus it has high levels of sulforaphane, which may lower blood-pressure and even have anti-cancer properties. The newest findings say that the best way to get sulforaphane is to chop your broccoli up small, leave it for 90 minutes then eat it raw. Sounds like a great way to top up a salad or a bowl of pasta.
#6: Dandelions, far more than weeds
Don’t dismiss dandelions! Dandelion leaves are great in salads, so long as you pick the young ones. Older leaves are bitter. The flowers are edible and the root has been used as a medicinal (and pleasurable) drink for centuries.
Why are they so good?
The leaves are high in minerals. The root has been shown to improve liver and kidney function.
#7: Elderberries, from syrup to champagne
Many parents will know the benefits of elderberry syrup for colds, coughs and flu. But you can also eat the flowers in fritters and even make champagne from them. They’re a fast-growing tree and bees love them.
Why are they so good?
Elderberries are high in anthocyanins, which gives them their purple colour, and polyphenols. These compounds stimulate immunity. They’re also super-high in Vitamin C.
Caution: unripe berries, seeds, stems and leaves are toxic. Ripe berries must be cooked first.
#8: Garlic — tested, tried and true
Everyone knows that garlic is good for you. But did you know that garlic bulbs are often treated with chemicals so they don’t start sprouting in the shop? That’s one of the reasons you should grow your own. Plus, organic garlic is pricey but if you plant your own you get a whole new bulb for every clove.
Why is it good?
Where do I start? How about: garlic can boost your immune system, it’s good for your heart, it can lower cholesterol, athletes say it boosts performance, it can improve bone health and it tastes delicious!
#9: Ginger, the root with zing
Many cuisines see ginger and garlic as natural partners. But ginger has its own special powers and is easier to grow in a range of climates, even cooler ones. Just grow it in a pot and keep it warm. And don’t panic if it dies down during winter. That’s normal.
Why is it good?
Ginger is best known for its anti-nausea properties. If you get travel sick, a few pieces of candied ginger can help. The root also contains gingerol, a natural oil named after the plant. Gingerol has anti-inflammatory and antioxidant properties.
#10: Goji berries — try the leaves
Goji berries are usually sold in dried form, like raisins. The plants come in two forms, vine and shrub, and they grow in a huge range of climate zones. Not only that, but they tolerate drought well. Less well known is that you can eat the leaves. They’re not (yet) a common garden plant but perhaps they should be.
Why are they good?
Goji berries contain above average levels of protein and high levels of antioxidants. They may also be an alternative to Viagra — but before you, or someone close to you, eats the whole tree, you should know that too many Goji berries could upset your stomach.
#11: Herbs, the botanical treasure-chest
Homegrown herbs provide a special pleasure to the home gardener and cook. You won’t go wrong if you add them to your diet every day. Some of the best are peppermint, rosemary, thyme, parsley and basil.
Why are they good?
Each herb has its own particular properties, but most of them contain high levels of phytochemicals and have anti-inflammatory effects. Best of all, they have amazing flavours. Organic, homegrown herbs are extremely cost-effective too.
#12: Kale, no longer the ugly duckling
Kale has had a makeover, from hated to celebrated. You find it on every trendy cafe menu and this attention has paid off in terms of creative recipe development. If you hate tough, sulphur-smelling greens, fear not. You can eat crispy kale chips instead.
Why is it good?
There’s a lot of hype around this vegetable, but some of it is deserved. Kale has one of the highest antioxidant levels in the vegetable world, which means it can scavenge free radicals. And that means it can clean up damaged cells.
#13: Kiwifruit, the perfect picnic partner
If you live in a cool climate zone, then lucky you — you can grow kiwifruit. These furry skinned, egg-shaped fruit are perfect snacks. All you need is a spoon and you can scoop out that tangy middle. Which makes them perfect for a picnic. You’ll need a male and a female plant, plus a strong frame to grow them on.
Why are they good?
Kiwis have even more Vitamin C than an orange, plus high amounts of Vitamins E and K. They also have lower sugar and higher fibre than most fruits.
#14: Microgreens, less is definitely more
Microgreens are for you if you live in an apartment, aren’t keen on gardening or just want something quick and easy to shove in your burger bun, salad or smoothie. You can grow microgreens from a large range of seeds and they hardly need any space at all.
Why are they good?
Despite their tiny little stems and leaves, these greens contain higher amounts of vitamins, minerals, phytonutrients and antioxidants by weight than their grown-up siblings.
#15: Mushrooms, the exotic experiment
Most of us only eat one or two mushroom varieties, but there are many more edible mushrooms to be tried. They can be expensive and hard to source, so growing your own is a worthwhile option. You can order mushroom spawn and have your own supply of exotic mushrooms growing within weeks. Oyster mushrooms are popular choice because they come in an attractive range of colours.
Why are they good?
Mushrooms have high levels of Vitamin B, along with high concentrations of ergothioneine, an antioxidant and anti-inflammatory substance. You need to cook your mushrooms to release this. Mushrooms have higher antioxidant levels than zucchini and green pepper.
#16, Papaya, the all-year round super-fruit
You’ll need to live in a warmer climate to grow this tropical fruit successfully, although it can tolerate a warm temperate winter. Give it the right conditions and you’ll be rewarded with a year round supply of delicious fruit, perfect for breakfast with an added squeeze of lime.
Why is it good?
Papaya contains an enzyme called papain, which is great for the digestive tract. Like so many other superfoods, it is high in antioxidants that sop up destructive free radicals in the body. Not only that, but papaya is an outstanding skin food, both inside and out. Papaya face masks are the go!
#17: Red bell peppers, the eye-sight sharpener
These sweet, crunchy vegetables are a staple so you won’t see them in the superfood lists of rare and exotic vegetables. Yet they are easily grown and versatile in cooking.
Why are they good?
A large red capsicum, or bell pepper, contains over 200% of your daily Vitamin C needs. They also contain a range of other vitamins and anti-oxidants and may protect eye health.
#18: Spinach, for happy guts
Good old spinach! Yes, it’s a superfood too. Not only that, but it’s happy in a range of climates, it will self-seed and it’s very economical to grow. It’s an all round winner.
Why is it good?
Like all dark green, leafy plants, spinach is loaded with antioxidants and nutrients. It also has a lot of insoluble fibre, which makes your gut happy.
#19: Sweet potato, for paleo fans
Sweet potato is another vegetable like kale, experiencing a makeover. This one is largely driven by the paleo diet, which recommends substituting ‘normal’ potatoes with sweet potato varieties. They’re easy to grow in the right climate and their leaves are a great spinach substitute.
Why are they good?
Sweet potatoes are delicious things, high in fibre, vitamins and minerals. The orange ones are the most widely eaten and they have good levels of beta-carotene, a precursor to Vitamin A in the body. Sweet potatoes also contain phytosterol, which can protect your digestive system.
#20: Turmeric, coming to a latte near you
If you haven’t caught the turmeric latte craze yet, you will — just check out your local cafe. Turmeric is a rhizome related to ginger and it’s usually turned into a paste or powder. Its bright yellow colour gives Indian curry powders their vibrant hue. Don’t get it on your clothes because you’ll never get it out.
Why is it good?
Turmeric contains a bio-active compound called curcurmin. Curcurmin is a powerful anti-inflammatory and studies are underway to test its effect on cancer, Alzheimer’s disease, arthritis and depression. You would need to eat a lot of turmeric for meaningful amounts however, but using black pepper at the same time increases its effectiveness by up to 2000%. So don’t eat turmeric without it.
No more powders, packets and pills
You already knew that some fruit and vegetables have superpowers.
But now you know they’re not always the ones you thought they were.
You also know that you don’t have to trek off to the ultra-expensive health food store to bring them into your life. Because there’s no need to buy processed powders and pills when you can grow fresh fruit and vegetables in your garden instead.
Just pick a couple of plants from this list. Start small, try them out and experiment.
And before you know it, you’ll be a superfood growing expert. And you’ll be the one boosting your health and energy, without handing your dollars over to someone else.
