To stay healthy, learn how to grow your own superfood garden, this article will guide you about the requirements!
Find out the name of the plants in this list that you need to grow to create a superfood garden.
1. Quinoa
Best time to grow: April to June
USDA Zone: 3-10
Requirements: Full sun, uniformly-drained, fertile soil
Recommended Varieties: ‘Brightest Brilliant Rainbow’ (early-maturing)
Rating: Moderately easy
The go-to grain for weight-watchers, quinoa is packed with fiber, minerals, and protein. It is easy to harvest and creates visual appeal in your garden.
2. Asparagus
Best time to grow: February to April
USDA Zone: 2-11
Requirements: 7 hours of daily sun, sandy, well-drained soil, occasional watering, protection from frost
Recommended Variety: ‘Jersey Giant’ (high-yielding)
Rating: Moderately difficult
The nutritious, herbaceous stalks of asparagus are a rich source of folate, iron, and vitamins, making it the perfect superfood for people with blood ailments.
3. Kale
Best time to grow: February to May
USDA Zone: 8-10
Requirements: Bright, indirect sunlight, weekly mulching, regular watering
Recommended Varieties: ‘Vates’ (hardy). ‘Winterbor’ (frost-tolerant), ‘Red Russian’ (early-maturing)
Rating: Extremely easy
Being rich in fiber and water, kale promotes digestive health and iron absorption, keeping flatulence and constipation at bay.
4. Pumpkin
Best time to grow: April to June
USDA Zone: 7-9
Requirements: One-inch of water every week, loose, neutral pH soil, liquid nitrogenous fertilizer, protection from frost, cold and powdery mildew
Rating: Easy
Recommended varieties: ‘Wee B Little’ (versatile, compact)
Few veggies are as loaded with carotenoids as the pumpkin is. Both its flesh and seeds are edible.
5. Beet
Best time to grow: July to November
USDA Zone: 3-11
Rating: Easy
Requirements: Indirect sun, loose, well-drained soil, soil temperatures>50 F,
Recommended varieties: ‘Bull’s Blood’ (leafy), ‘Golden’ (visually appealing)
Popular as ‘nature’s multivitamin,’ beet is loaded with antioxidants and anthocyanins that fight stress and ward off diseases as trivial as cold to as lethal as cancer.
6. Sweet Potato
Best time to grow: April to September
USDA Zone: 9-12
Requirements: Hot and humid weather, one-inch of water and nitrogen-rich fertilizer every week
Recommended Varieties: ‘Bonita’ (sweet and nutty)
One of the oldest grown foods in America, sweet potato is a fine example of superfood that is appetizing. It’s enriched with fiber, vitamins, and antioxidants that tone down inflammatory reactions in the body.
7. Chia Seeds
Best time to grow: March to September
USDA Zone: 9-11
Requirements: Loose, well-drained soil, indirect sunlight, heavy feeding every month
Rating: Moderately difficult
As one of the richest sources of omega-3-fatty acids today, chia seeds lower blood cholesterol and diminish fatigue, making you more aware and energetic. They germinate in two weeks straight and grow 3-feet tall.
8. Blueberry
Best time to grow: June to September
USDA Zone: 5-10
Requirements: Direct sun, higher pH level soil, regular mulching, two-inches of water per week
Recommended Variety: ‘Sunshine Blue’ (flavorful and ornamental)
Rating: Easy
The top pick of doctors, blueberries are jam-packed with flavonoids and antioxidants. Their anti-inflammatory properties help fight cancer and delay heart ailments.
9. Sunchokes
Best time to grow: February to April
USDA Zone: 4-9
Requirements: Indirect sun, deep, sandy loam, weekly mulching, composting before planting
Recommended Varieties: ‘Stampede’ (early-maturing), ‘Red Fuseau’ (easier to cook)
Rating: Easy
These edible tubers are enriched with potassium, iron, and magnesium that help promote cardiovascular health and boost the general health of your skin and hair.
10. Sunflower Seeds
Best time to grow: March to September
USDA Zone: All Zones
Requirements: Full sun, drained soil, regular watering, and weeding, protective coverage at night
Rating: Exceptionally easy
Half-a-cup of sunflower seeds daily amps up vitamin E levels in your body, thereby healing skin and hair woes. It has high levels of magnesium which boost bone health.
THIS INFOGRAPHIC, GROW YOUR OWN SUPERFOOD GARDEN, BELONGS TO The Greenhouse People!
