Superfood is a word that is sweeping the globe, with people wanting to add more nutrient-dense foods to their daily diet. A superfood, by definition, is any food that contains an extremely dense concentration of vital nutrients, vitamins and/or minerals, antioxidants, good fats, healthy enzymes, or other healthy properties that help treat, lower the risk of or prevent specific diseases or ailments.

Have you grown these easy everyday superfoods? They are the perfect addition to your home garden at this time of year. You may not even realise what you are growing is so good for you.

Beans

Rich in protein, fibre and the amino acid lysine. They contain folic acid and have minerals such as iron, zinc and magnesium.

Plant from broad bean seeds now at 5cm deep in rows 20-25cm apart.

Beetroot

Full of nutrients including potassium, betaine, magnesium, folate and Vitamin C.

Plant in rows 30-50cm apart in a sunny spot with well-drained, organic-rich soil.

Bok Choy

An excellent source of Vitamins C, A and B6, potassium, folate, calcium and manganese. Plant seeds 5cm apart, and as they grow thin to 20cm apart, in rows 25cm apart.

Broccoli

Rich in fibre and high in calcium and magnesium, broccoli helps support digestion.

Incorporate lime at the time of planting. Space plants 50cm apart, in rows 60cm apart.

Cauliflower

Nutrient-rich, high in fibre, Vitamins B and C. It also contains high levels of antioxidants.

Incorporate lime at the time of planting. Space plants 50cm apart, in rows 60cm apart.

Brussel Sprouts

Nutrient-rich, they are especially rich in Vitamins K and C and can help with iron absorption.

Plant in a sunny spot. Plant 50cm apart, in rows 60cm apart.

Cabbage

High in Vitamins C, A and K, and a great source of fibre, folate, potassium and magnesium.

Incorporate lime at the time of planting. Space plants 50cm apart, in rows 60cm apart.

Fennel

Fibre-rich with a good source of folate, potassium and Vitamin C.

Plant in a sunny spot with fertile soil. Plant at 30cm apart.

Kale

A great source of vitamins A, C and K, minerals and antioxidants.

Planting space depends greatly on the variety, but 30cm is ideal. Harvest continually to promote new growth.

Leeks

An excellent source of vitamins A and K, manganese and prebiotics for good guy bacteria.

Make a hole big enough that 2/3 of the plant is covered once the hole is filled, plant 15cm apart.  

Spinach

Rich in iron, Vitamins C and E, potassium and magnesium. We love the perpetual varieties you can continuously pick for a long harvest.

Plant 20-30cm apart in rows 40cm apart.