7 Easy-to-Cultivate Nutritious Foods for Home or Backyard Farming

Growing your own vegetables, herbs, and fruits can be a rewarding experience, and it's easier than you might think. Not only does it allow you to have organic produce at your fingertips, but it also means you can enjoy your harvest within hours of being harvested, boosting their health benefits. In this article, we'll explore some popular superfoods that are perfect for beginner gardeners.

Kale: The Superstar of the Vegetable Garden

Kale is a robust and adaptable plant that can even grow in winter. It thrives when planted after the soil reaches temperatures of 60 to 65°F. This superfood is packed with nutrients, containing four times the vitamin C content and twice the selenium content of spinach. It's also rich in vitamin K, vitamin E, iron, calcium, and beta-carotene.

Growing Ginger at Home

Ginger is a low-maintenance crop that thrives in partial shade. To grow ginger at home, you'll need a piece of the root and a container filled with potting soil. Use a healthy-looking piece of root around 4 to 5 inches long with a few "fingers". Break or cut off a finger that is 1 to 2 inches long and has at least one bud on it. Allow it to dry for a day or two in a warm, dry place. Then plant in a shallow trench, no deeper than 1 inch.

Cherry Tomatoes: An Easy and Quick Option

Cherry tomatoes are easy to grow and mature quite early, making them a great choice for beginner gardeners. They require full sun and protection from the wind, and you should stake them for further support. Tomatoes have been linked to improved heart, eye, and brain health, as well as cancer prevention.

Microgreens: Packed with Nutrients

Microgreens are baby herbs and vegetables that are harvested while they are still tiny seedlings. They are packed with nutrients, containing more concentrated doses of vitamins, minerals, and antioxidants than fully grown vegetables. Microgreens contribute to improved gut health, lower cholesterol, lower blood pressure, and could potentially help to ease chronic diseases.

Sweet Potatoes: Growing on Vines

Sweet potatoes grow on vines, starting out with "slips" - which are small pieces of potato tubers. They require the soil temperature to be kept at 70 to 80°F. Sweet potatoes are powerful antioxidants, and have anti-inflammatory properties. Purple sweet potatoes have been found to have anti-cancer properties.

Beets: A Cool Weather Crop

Beets are a cool weather crop, and can be grown all winter long in many southern states. They are also powerful antioxidants, and have anti-inflammatory properties. In northern soils, beets shouldn't be planted until the temperature of the soil is at least 40°F. Red varieties of beets contain the cancer-fighting compound betacyanin.

Garlic: A Healing Powerhouse

Garlic has strong antioxidant, anti-inflammatory, anti-microbial, and other healing properties. It needs cool temperatures, so plant in the fall, four to six weeks before the ground freezes.

Heirloom Tomatoes: A Long Heritage

Heirloom tomatoes are another popular option, as they have a long heritage and tend to do well in certain areas. They don't thrive in cool conditions and require an average temperature of 65°F or higher to ripen.

Melanie Griffiths recommends kale, spinach, chard, radishes, green beans, herbs, and cherry tomatoes as seven superfoods for beginner gardeners with low effort. By incorporating these superfoods into your garden, you'll be on your way to a healthier diet and a more rewarding gardening experience. Happy growing!