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SUPERFOODS, SUPER CLOSE
9 health-promoting plants you can grow in your New Jersey backyard
he word “superfood” has been bandied back and forth for quite a while now, even though it has no legal
or medical definition. According to Health.com, these nutrient powerhouses pack large doses of antioxi-
dants, polyphenols, vitamins and minerals. Eating them may reduce the risk of chronic disease, prolong
life, make you look younger and definitely make you healthier than those who don’t eat superfoods.
You can ramp up the nutritional benefits even more by planting superfoods in your backyard garden.
Taking these products from garden to table in a matter of minutes gives you the freshest food available
and gives the most health benefits possible.
MICROGREENS
These seeds are usually a combination of
greens and herbs that you harvest within
14 days. That way they have a higher concen-
tration of vitamins and minerals, possibly as
much as six times the nutrients as the full-
grown variety. Choose from Microgreens Milk
Mix, Mild Micro Mix, Spicy Micro Mix and
others. These plants grow best in greenhouses,
protected areas, containers and window
boxes.
BLUEBERRIES
Types include small, deciduous, semi-green,
tall and others. Said to lower your risk of
heart disease and cancer because of their
antioxidants and phytoflavinoids. Blueberries
also may keep you sharp mentally.
SUNCHOKES
Sometimes called Jerusalem Artichokes,
these are edible tubers. When you harvest
sunchokes, leave a few tubers in the soil and
you’ll have a new crop next year. Full of
potassium, magnesium and iron to keep your
heart healthy, these tasty tubers also contain
the vitamins needed for healthy skin, eyes
and hair.
PUMPKINS
You can grow different sized pumpkins, from
two pounds to one hundred pounds, if you
have enough room. Both the flesh and the
seeds have good nutritional value. One half-
cup serving of pumpkin gives you more than
the daily requirement of alpha-carotene. The
seeds are a valued source of zinc, which helps
the immune system in fighting off viruses.
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MAY 2019 MILLBURN & SHORT HILLS MAGAZINE
BEETS
We typically devour the root, but the leaves
have healthy benefits, too. Even though beets
have a high sugar content, you can still eat
them several times a week. They’ll lower your
blood pressure, increase stamina and ward off
inflammation, and the greens contain protein,
phosphorus, zinc, fiber, vitamin B6 and a host
of other nutrients.
CABBAGE
Start indoors or plant seeds. Use in stir fries,
slaw, soup or ferment into kimchi or sauer-
kraut. Cabbage provides antioxidants to help
prevent cancer, gives you energy and keeps
your skin from aging prematurely.
SUNFLOWER SEEDS
The flower itself is quite hardy, grows very
tall and is drought-tolerant. The seeds have
significant amounts of magnesium and
vitamin E in them, making them good for
healthy bones, preventing heart disease
and safeguarding the skin.
PEPPERMINT
Stir into hot tea, blend into smoothies and
add to casseroles for a kick of flavor and
boost to your health. High in chlorophyll,
peppermint also helps the endocrine system
do its job. Pick leaves frequently.
PARSLEY
Make pesto with it, mix into hot tea or add
to tossed green salads. It’s full of vitamin C,
vitamin B12, vitamin K and A. Parsley helps
build strong bones, heals your nervous system
and gives you relief from joint pain. ■
PUMPKINS:
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WRITTEN BY HEATHER LARSON