Superfoods 5 health boosters anyone can grow

1 Brinjal (Solanum melongena)

First domesticated more than 4000 years ago in Southeast Asia, the brinjal (also known as aubergine or eggplant) is used extensively in many cuisines. It is a versatile meat replacement, as it can be steamed, grilled, roasted or fried. Its mild taste pairs well with strong flavours and it is particularly good with garlic, chilli, tomatoes and basil.

It contains vitamins B1, B3, B6 B9, C and K1, calcium, copper, iron, magnesium, manganese, phosphorus and potassium.

Why it is good for you Brinjals contain a wide range of vitamins and minerals, plus high amounts of fibre and antioxidants, including a particularly powerful anthocyanin that protects our cells, lowers cholesterol, removes excess iron and repairs arteries. Brinjals help improve heart health and support strong bones, and are good for our brains and cognitive function as well as gut health.

Grow it yourself A native of the tropics, brinjal prefers full sun and a long, warm growing season. Sow seeds in seedling trays and transplant into full sun when daytime temperatures are over 20ºC. Enrich the soil well, as they’re heavy feeders. Plants often need staking when bearing fruit, which is ready to harvest after 16–24 weeks. Start harvesting as soon as the fruit is glossy and large enough to use; this will encourage the plants to bear more. If you leave them until the skin becomes dull, they’ll be seedy, hard and bitter.

 

 

2 Swiss chard (Beta vulgaris var. cicla)

This nutritious plant originated in the Mediterranean; it was named for the Swiss botanist who gave it its scientific name. Classic Swiss chard has thick white stems and dark-green, crinkled leaves. Other varieties offer a kaleidoscope of red, yellow, magenta and orange stems, adding wonderful pops of colour to the vegetable garden and the plate. It can be eaten raw in salads, particularly the young leaves, or they can be quickly sautéed or steamed until just limp – the stems take longer to cook, so slice them separately and add them to the pot or pan first.

Why it is good for you A nutritious plant with high levels of dietary fibre, Swiss chard contains vitamins A, C and K1, calcium, copper, magnesium, potassium and iron. It helps to strengthen bone, thus reducing the risk of osteoporosis-related bone fractures. It reduces high blood pressure and stress on the heart, regulates blood sugar, boosts the brain’s cognitive functioning and increases circulation. It’s quite high in oxalic acid, which can give the older leaves a slight bitterness and heightens the risk of kidney stones for certain people.

Grow it yourself Swiss chard likes full sun and fertile, well-drained soil. It grows almost year round, but is more prone to bolting in hot weather. Once established, Swiss chard will seed itself.

 

3 Parsley (Petroselinum crispum)

This is one of the most widespread and popular herbs. Its botanical name comes from the Greek word petroselinon, meaning rock celery, giving an indication of its ability to grow in inhospitable places.

Chopped parsley is a good addition to egg dishes, salads and sauces, or puréed to add to a spice rub or mix. Include it in green smoothies to boost their nutritional value. Steep chopped leaves and stems in boiling water to make a healing infusion.

Why it is good for you Parsley has a high vitamin and mineral content, ranging from vitamins A, B1, B2, B3, B5, B6, B9, C, E and K₁ to calcium, copper, iron, magnesium, manganese, potassium and zinc. It was used as a medicine long before it became a culinary herb. Parsley helps relieve indigestion as well as the symptoms of rheumatism, colic, water retention, kidney stones and gallbladder inflammation. Its calcium content strengthens hair and nails, and it is a good general tonic, helping to maintain emotional balance through stress or times of change such as menopause.

Grow it yourself Parsley comes in two main varieties: flat-leaf (or Italian) and curly-leaf. The seeds take weeks to germinate, and benefit from being soaked overnight in warm water before sowing.

Parsley likes fertile soil, full sun and plenty of regular moisture. It’s a low-maintenance plant once established. To harvest, snip the leaves off several plants rather than denuding one. Parsley doesn’t dry well, so freezing is a better option.

 

4 Rosemary (Salvia rosmarinus)

During the Middle Ages it was believed that if one person tapped another with a flowering rosemary branch, they would fall in love, and today, dried rosemary flowers are used as fragrant wedding confetti. This herb adds robust flavour to roasts and sauces. The stems can be used as flavourful skewers for meat and vegetables, or added to a braai fire for a smoked-rosemary flavour. Steep the leaves in boiling water for a soothing infusion.

Why it is good for you Rosemary contains vitamins A, B2, B5, B6, B9 and C, calcium, copper, iron, magnesium, manganese and potassium, as well as plenty of antioxidants and anti-microbial and anti-inflammatory compounds. These have a multitude of benefits, ranging from stimulating digestion and easing depression to improving memory and circulation.

Grow it yourself Native to the Mediterranean, this herb’s preferred climate is hot and dry, but it also does well in more temperate zones. Varieties range from trailing and unruly to compact and bushy.

Rosemary is slow to grow from seed, so you may find it easier to buy seedlings or propagate from an existing plant. A large perennial, it can live for up to 20 years. Cut it back in late spring.

 

5 Ashwagandha (Withania somnifera)

This member of the nightshade family is also known as Indian ginseng, although it’s no relation. Its use dates back more than 4000 years – it is one of the most revered herbs in Ayurvedic medicine. Ashwagandha is a Sanskrit word meaning “smell of the horse”, which refers to both its unique scent and its ability to increase stamina and strengthen the body and mind.

Why it is good for you A rich source of cobalt, iron, potassium and zinc, ashwagandha root is an adaptogen, meaning it helps the body’s endocrine system manage and lessen the effects of stress and anxiety by reducing the stress hormone cortisol. It increases energy and vitality, and helps to calm the mind and promote restful sleep. It is used to combat the effects of ageing by improving concentration and memory. It also improves circulation and thyroid function, and revitalises joint mobility. It strengthens muscles and aids the recovery of damaged muscles. Ashwagandha boosts the immune system, reduces inflammation and is a libido enhancer (particularly in men). It contains a bioactive compound that has proven to be effective against several types of cancer.

Grow it yourself This low-growing perennial shrub with yellow flowers, which turn into red berries covered by a cape, prefers warm, sunny, dry conditions. Seeds take up to 14 days to germinate. Plant in fertile, well-drained soil. Protect in winter in frost areas. Harvest the roots after the berries have ripened fully and the leaves begin dying back.

The root is dried and ground to a powder. It has a bitter medicinal taste, which benefits from being paired with cacao, maca root or honey – mix 1 teaspoon (5 ml) with honey and warm milk before bedtime. Don’t take if you’re pregnant, breast-feeding, taking sedatives or have hormone-sensitive prostate cancer.

 

 

 
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