The term ‘superfood’ is trendy and used quite often when health benefits are being discussed. The term is frequently used to describe some variety of expensive and/or exotic food that is not practically for ordinary people to consume as part of their daily diet.
Food does not have to be expensive or exotic to qualify as a superfood, it just has to offer a several health benefiting vitamins, minerals and antioxidants to qualify for inclusion in the superfood category.
These four superfoods can easily be grown in your home garden and will provide you with health benefits: potatoes, onions, cauliflower and watermelons.
Potatoes have a bad reputation because of their starch content, but when cooked correctly, the starch in the potato becomes ‘resistant starch’ which acts very similar to fiber when eaten. Fiber promotes good digestion and regulates bowel function, lowers cholesterol and help keep blood sugar stable.
Slow cooking is the key to extracting the resistant starch and to retaining the nutritional value of potatoes. Boiling or steaming at a low temperature turns a homegrown potato into a superfood, offering you low calorie resistant starch, vitamin C, potassium and folate.
Onions are a superfood that can easily be grown in a home garden and take up very little garden space. Onions contain protein, fiber, calcium, potassium, vitamin C and folate. They also contain the cancer fighting properties of quercetin and allyl sulfides.
Cauliflower is a cool season garden vegetable that can be grown twice per season in home garden. One crop can be planted and harvested in the spring and the second crop in the fall. Cauliflower fits into the superfoods category by offering vitamins A, C & K, protein, calcium, fiber and folate. Cauliflower also contains the cancer fighting property of phytochemicals.
Eat cauliflower raw and use the cooking liquid after steaming to derive all the health benefits this garden vegetable has to offer.
Watermelon is a versatile, low calorie summertime favorite that is packed with fiber, folate, calcium, potassium and lycopene, which is a powerful antioxidant.