Fruits and vegetables are known for being rich in beneficial substances, such as antioxidants, vitamins, and minerals. To ensure that food being consumed is safe, these crops can easily be planted in your backyard without the use of pesticides, synthetic fertilizers, and other toxic chemicals.

While organic and pesticide-free fruits and vegetables may be available on the market, there are products that claim to be what they aren’t. Some companies intentionally label their products with false claims to increase their market value. This means that people don’t always get what they pay for.

Backyard gardening is a fool-proof way of being in control of what’s inside the food you put on the dining table. Here are some superfoods that can easily be planted: (h/t to NewLifeOnAHomestead.com.)

• Apples – Although apples can be grown almost anywhere, they may take years to become established. However, the wait is worth it since apples are tasty and rich in fiber, potassium, and vitamin C.
• Beans – Among the different varieties of beans, green beans are the easiest to grow. These are rich in proteins and folate, which is crucial for red blood cell production and cell growth.
• Berries – Blueberries, raspberries, and strawberries are easily grown, but they prefer acidic soil. They contain antioxidants and other nutrients that are important for mental and physical health.
• Broccoli – This cold-season plant is rich in many nutrients including sulfur, which prevents cancer and inflammation.
• Cabbage – Red and green varieties of cabbage can easily be cultivated. These superfoods are also rich in cancer-preventing sulfur.
• Carrots – Carrots are known to contain high amounts of an antioxidant known as carotene. Carotene has been proven to prevent cancer and slow down aging. Carrots grow best in the cold and can be harvested even after the first frost.
• Cauliflower – Cauliflower is another vegetable that prefers the cold season. It is rich in fibers and choline, which is important for bodily functions like liver function, brain development, and muscle movement.
• Chia seeds – Don’t have a backyard? No problem; chia seeds can be planted and even grow best indoors. Eating chia seeds can lower blood sugar and cholesterol levels since they are rich in omega-3 fatty acids.
• Garlic – Since it is grown underground, garlic can be cultivated and harvested throughout the year, even in winter. Garlic is known to boost the immune system and prevent colds. Moreover, garlic also has antioxidant, antibiotic, antifungal, and antimicrobial properties.
• Jerusalem artichokes – The edible tubers produced by this sunflower-related plant taste like artichokes while having the texture of a potato. These crops are rich in potassium, magnesium, iron, and vitamin B, which have multiple health benefits such as supporting bone and heart health.
• Kale – This green leafy vegetable is packed with proteins, fibers, vitamins, and minerals. It can be grown from a seed or a seedling in any fertile land. Start planting kale in late fall or in winter so they can be ready for harvest in the spring or summer.
• Oregano – Oregano is not just beneficial when eaten; it can also be used for cleaning since it has antibacterial properties.
• Pumpkin – Pumpkins, especially their seeds, are good sources of antioxidants and other valuable nutrients.
• Quinoa – Quinoa seeds are typically grown in relatively warm regions. It is known for its high protein content, as well as for having quercetin, a type of antioxidant that can treat allergies, cardiovascular disease, and inflammation.
• Spinach – Like chia seeds, spinach can also be grown indoors. It’s a well-known superfood which contains numerous nutrients, including vitamins A, D, E, and K.
• Sprouts – Radish, soy beans, peas, broccoli, or alfalfa can all be grown as sprouts. Sprouts can be grown in small containers like mason jars.
• Sunflower seeds – The seeds of sunflowers are rich vitamins E and B1, as well as magnesium and copper.
• Sweet potatoes – These tubers can be grown in the garden, a container, or on a trellis. They are known not just for being delicious but also for having high levels of vitamin A, fiber, and antioxidants.
• Tomatoes – There are many tomato varieties that can be grown. For best results, try planting as many as you can at the same time. Tomatoes are easy to grow so it’s easy to enjoy the different health benefits they offer, such as their high lycopene content. Lycopene is an antioxidant that reduces the risk of heart disease and cancer.
• Zucchini – Another easy plant to grow, zucchini can produce hundreds of fruits in one harvest season. Antioxidants and other key vitamins can be acquired from eating zucchini.

Start planting these crops today and reap the benefits of these superfoods in the future. (Related: Save the earth and better yourself: 8 reasons why growing your own food is the best decision you will ever make.)

Learn more about starting your own backyard garden with other superfoods by visiting HomeGardeningNews.com today.

Sources include:

NewLifeOnAHomestead.com

NationalReview.com

MedicalNewsToday.com

VeryWellHealth.com

Healthline.com 1

Healthline.com 2

MayoClinic.org