Superfoods are on everyone's lips - in the truest sense of the word. Because they are very he althy. Here we name superfoods that you can even grow in your own garden.
A he althy and nutritious diet increases fitness and well-being. This fact is known to everyone. For some time now, nutrition-conscious people have come across the term superfoods in this context. This refers to particularly he althy foods whose nutrient concentration has a positive effect on our he alth.
Initially, exotic fruits or tubers were called superfood. Today, local foods have long offered equivalent alternatives. Many superfoods can even be grown in your own garden and can therefore always be harvested fresh and in organic quality. Here we tell you what makes superfoods so special and which ones you can grow in your own garden.
Superfoods: What is it?
A binding definition of the term cannot be given. The buzzword stands for foods that are said to be of vital importance to he alth. Superfoods are particularly rich in nutrients, contain high concentrations of vitamins and proteins or have made a name for themselves as valuable antioxidants.
The term has even been common for decades. Some of the effects said to be superfoods have been confirmed in studies. A large part of the he alth promises have so far lacked a scientific basis. The following he alth effects have already been scientifically confirmed:
- Superfoods help strengthen the heart.
- Superfoods support vision.
- Superfoods promote digestive activity.
- Superfoods help detoxify the body.
- Superfoods help to strengthen the immune system.
- Superfoods influence the hormone balance.
- Superfoods support physical and mental performance.
Most superfoods are imported to Germany and cannot be cultivated in our latitudes. In recent years, however, the proportion of local food has increased significantly. Superfoods from your ownGarden can thus be cultivated in an environmentally friendly way, so that you always have he althy local food available. Superfoods are classified into the following categories:
- Berries
- Seeds
- Algae
- Mallows
- Ginger family
- pseudo grain
- cereals
- Roots
- Caccharaceae
- cores
- Herbs
- Nuts
These superfoods grow in your own garden
Taking a tour of your own garden, you may find that you have been growing superfoods as a matter of course for many years. The following list can serve as a suggestion to enrich the beds with he althy food.
• Blackcurrant:
Black currants have been growing in almost every allotment garden for generations. The bushes are more robust than the plants of their red representatives. The aromatic berries also thrive in shady locations and get along well with sour cherries. After harvesting, the berries can be eaten raw or made into juice and jam.
Black currants have a particularly high vitamin C content. Iron, potassium and cell-protecting flavonoids are also among the ingredients. The spicy and aromatic berries have an anti-inflammatory and antibacterial effect. Natural medicine recommends blackcurrants for exhaustion and muscle and joint pain.
• Raspberries:
Raspberries already had their place in the monastery gardens of the Middle Ages. The rose plants are easy to cultivate and multiply eagerly. A slightly acidic substrate is preferred. The fruits thrive particularly well in mixed cultures with peas and beans. The sweet berries are eaten raw or made into jam and juice.
Even a handful of raspberries can cover the daily requirement of vitamin C. Furthermore, the power berries contain calcium and valuable minerals. Raspberries also purify the blood and help prevent cancer.
• Walnut:
Not every allotment gardener will be able to plant a walnut tree. Because the trees need a lot of space and even smaller trees form expansive crowns of seven to eight meters in diameter.
The walnut is one of the best local superfoods and contains a high content of polyunsaturated fatty acids, which counteracts high blood fat and cholesterol levels. The high content of B vitamins makes the walnut a valuable nerve food. The fruits can be stored after harvest and eaten over the winter.
• Purslane:
This wild vegetable used to be found in many cottage gardens and has unfortunately been somewhat forgotten today. In the vegetable garden, purslane delights with its persistent growth. The thick fleshy leaves can be harvested throughout the summer. A sunny location is preferred. The seeds are only covered very thinly with soil.
Purslane provides a lot of vitamin C and is rich in omega-3 fatty acids, zinc and iron. The vitamin-rich vegetable has a blood-cleansing effect. Purslane can be eaten in a salad or processed like spinach. The fresh leaves can also be used to make pesto or herb butter.
• Jerusalem Artichoke:
The closest relative of Jerusalem artichoke is the sunflower. The plants, which come from America, have edible tubers that are reminiscent of potatoes but taste sweeter. The seed bulbs can also be cultivated in planters.
Jerusalem artichoke contains numerous minerals and saponins, which are known for their anti-cancer properties. Since the plants contain inulin, they are recommended for diabetics. Jerusalem artichoke tastes nutty and slightly earthy. Can be eaten raw or cooked.
• Nasturtium:
Nasturtium is extremely decorative and can be used to green trellises. With their colorful bell-shaped flowers, the plants enrich the cottage garden. Very few allotment gardeners are really aware that this is a medicinal plant.
The high concentration of mustard oils is responsible for the antibacterial effect. The plant therefore has the status of a natural antibiotic. The mustard oils also cause the spicy and slightly pungent taste. In folk medicine, nasturtium is used to combat intestinal fungi.
• Fennel:
Fennel is one of the oldest medicinal and aromatic plants known to us. The umbellifer has a permanent place in the vegetable garden and is important as a winter vegetable. Pre-grown plants can be placed outdoors after the ice saints. The tubers are related to caraway and dill and have an intense flavor due to the essential oils they contain.
The content of vitamin C in raw fennel is twice as high as in oranges. The calcium content corresponds to that of a glass of milk. Fennel also contains B vitamins and iron. The consumption of fennel can strengthen the immune system and bring the body's defenses into shape. The tubers are used against colds and indigestion and can support the body's detoxification process.
Fennel can be eaten raw in a salad or served as a side dish. The tubers are particularly tasty as an accompaniment to fish dishes. Fennel seeds are used as a tea for stomach problems.
• wild garlic:
Wild wild garlic prefers to grow in alluvial forests. Cultivation in your own garden is also possible without any problems. However, allotment gardeners should not confuse the garlic of the forest with the poisonous lily of the valley.
Wild garlic contains a lot of vitamin C, essential oils and sulfur compounds. The essential oils are responsible for the intense and slightly spicy taste. The anti-inflammatory properties of the plant make wild garlic act like a natural antibiotic. Eating wild garlic leaves has an appetizing effect.
• Pumpkin:
Many hobby gardeners use the compost to grow pumpkins. The plants need nutrient-rich soil and plenty of space to spread. A mixed culture with sweet corn is beneficial. You can choose from more than 700 different types of pumpkin.
Pumpkin is rich in fiber and extremely low in calories. It contains vitamins A, C and E. The taste varies between the individual varieties. The Hokkaido pumpkin is considered to be the best-tasting pumpkin.
The Good: Pumpkin flesh has a diuretic effect. In addition, pumpkin seeds provide valuable fatty acids and form the basis for high-quality pumpkin seed oil. The medicinal pumpkin is used medicinally. The cores are effective for prostate problems or bladder weakness.
• Kale:
Kale enlivens the vegetable garden in winter. The lush green leaves taste best when they have had the first frost. The winter vegetables can be sown in May and are among the best local superfoods. The leaves of the kale are used as a vegetable side dish. Winter vegetables are also used as an enrichment for smoothies.
Kale contains many he althy ingredients. These include minerals and vitamins A and E. The plant also provides vegetable proteins and contains iron, zinc and magnesium. The mustard oils and sulfur compounds it contains give kale its intense taste, detoxify the body and protect against free radicals.
• Garlic:
In folk medicine, garlic has been considered a panacea for centuries. Growing garlic is very easy and can also be done in plant pots or window boxes.
The tubers contain sulfur compounds and vitamins and are equally effective against bacteria, viruses and fungi. The bioactive onesSubstances in the garlic bulb can prevent he althy cells from degenerating and causing cancer. Garlic also has a blood-thinning effect and has positive effects on the cardiovascular system. The tubers are also being discussed as a natural antibiotic.
Planting and harvest calendar for domestic superfoods
| Superfoods | Date for sowing / planting | Date for Harvest |
|---|---|---|
| Blackcurrant | • Planting in late autumn / spring | July - August |
| Raspberry | • Planting in autumn | June - August |
| Walnut | • Planting in spring | September - October |
| Purslane | • Planting from March | May - August |
| Jerusalem artichoke | • Planting in spring | October |
| Nasturtium | • Propagation in pots from February • Sowing outdoors from May | July - September |
| Fennel | • Sowing in April • Planting in May | June - August |
| wild garlic | • Planting from May | March - April |
| pumpkin | • Sowing in April • Planting from May | September |
| Kale | • Sow end of May | October - February |
| Garlic | • Planting in autumn / spring | April - May |