Superfoods List Ebook
Superfoods List Ebook
Superfoods List Ebook
Table of Contents
Introduction ........
I.
II.
Common Food Concerns That May Make Your Superfood Consumption Counterproductive ..
18
IV.
22
V.
33
45
47
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Introduction
The Basics of Healthy Eating: How Superfoods Add a Super Boost to Your Diet
Are you suffering from the perils of poor health? Is your immune system constantly challenged,
making you prone to illnesses and health hurdles that are getting in the way of living life to the
fullest?
If you answered yes to these questions, then theres probably one very crucial lifestyle factor
that youre overlooking: your diet.
I believe that your overall health physical, mental, and emotional is a direct reflection of
what you put in your body. Unfortunately, much of the food most people eat today are highly
processed and adulterated very different from the fresh, wholesome foods that our ancestors
consumed many years ago.
Consuming a Processed Food Diet Wrecks Your Health
Three decades ago, most of the food that people ate was fresh and grown locally. Today, the
majority of meals served at home, restaurants, and even in schools are made of highly
processed foods that are loaded with sugars, harmful processed fats, and chemical additives.
Overall, at least 90 percent of the food budget of a typical American family is spent on
processed foods, including restaurant foods and grocery fares that require little to no
preparation time at all.
This, in my opinion, is whats causing the incessant cycle of disease and poor health that many
Americans are predisposed to today. Combine it with a sedentary lifestyle, poor stress
Superfoods: Supercharge Your Health and Nutrition Naturally
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management, and constant exposure to toxic chemicals, and youve got the perfect recipe for
a health disaster.
So what can you do to solve this problem? The answer is simple: Eat fresh, healthy, organic,
wholesome foods.
Healthy organic foods will not only give you a variety of life-giving nutrients and will provide
optimal fuel for your cells and tissues, but they will also help bolster your immunity and
maintain your healthy weight.
But how would you know what the best foods to eat are? No need to look further.
The Superfood Advantage: Top Superfoods You Can Add to Your Meals
In this E-book, Superfoods: Supercharge Your Health and Nutrition Naturally, Ive created a list
of the best superfoods today nutrient-dense foods that can provide you with body-wide
benefits.
These superfoods fruits, vegetables, and healthy fats can not only provide you with a wide
range of vitamins, minerals, and other essential nutrients, but can also be easily integrated into
a balanced diet.
Whats more, this superfood E-book will also enlighten you on numerous topics, such as:
The definition of superfood and how to grow (and prepare) the best ones in the
comfort of your home
Lesser-known but equally nutritious superfoods you may have never heard of before
Factors that might make your superfood consumption counterproductive and how to
avoid them
Ive also compiled several healthy and delicious recipes that use these superstar ingredients.
Satisfy your familys taste buds as you nourish their bodies with these wholesome dishes.
If youre new to the idea of healthy eating, then I believe that you should incorporate as many
of these superfoods as you can into your diet plan.
Start reading this E-book now and add high-quality superfoods to your meals. This simple but
significant change in your eating habits may be the ultimate secret that will help you take
control of your health.
Dr. Joseph Mercola
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Chapter I:
What Are Superfoods?
In 2004, Dr. Steven Pratt, author of Superfoods Rx: Fourteen Foods That Will Change Your
Life, coined the term superfood and much of what we knew about the food that we eat
today began to change.
There is no official definition of the word superfood, but the Oxford Dictionary describes it as
a nutrient-rich food considered to be especially beneficial for health and well-being. i
Contrary to popular belief, superfoods are not just limited to plant-based fruits or vegetables,
but also include cuts of protein, dairy options, and certain grains. The superfood concept does
not exist to serve as just a type of food that can help with weight loss, but promote overall
health and wellness. Its the non-diet diet. Its food you can eat for a lifetime,ii Dr. Pratt told
CNN a few years back.
As Dr. Pratt notes, there are three qualities that separate superfoods from the rest of the pack:
1. Availability. Superfoods should be accessible to everyone. You should be able to
easily purchase it at a local supermarket, farmers market, or from a trusted source
online, depending on your location.
2. Presence of nutrients known to enhance longevity. Superfoods commonly have
above-average quantities of natural health-boosting and disease-fighting nutrients,
including antioxidants, phytonutrients, and essential fatty acids, proving that they are a
bang for your buck and are worthy of the superlative. iii
3. Health benefits backed by peer-reviewed and scientific studies. To make the cut,
claims of anti-aging, disease protection, and other health benefits coming from these
incredible edibles must be supported by solid scientific evidence.
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Chapter II:
Top 10 Superfoods You Need to Get into Your Diet
Nutrition is one of the most crucial pillars of health you definitely want to focus on if youre
seeking to live a long and healthy life, as it has such a profound impact on your well-being.
What you fuel and nourish your body with on a daily basis not only says a lot about the current
state of your overall health, but the way it performs and survives once the going gets tough. If
youre used to eating pre-packaged processed and junk foods, which more often than not are
deficient in essential nutrients and smothered with artificial chemicals, for the sake of
convenience, then easily going down with a cold or infection every now and then may be a
familiar scenario for you.
On the contrary, a diet of natural wholesome foods, densely packed with an array of
remarkable vitamins and minerals, such as superfoods, can give you a well-nourished
physique that is strong enough not only to fend off diseases, but to also help you live your life
to the fullest.
To help you get started, Ive listed down 10 of my favorite superfoods. Check them out:
1. Kale (Borecole)
Probably one of the healthiest leafy green
vegetables you can munch on, kale has been
around since the Roman times. Because kale is
very easy to grow and even thrives during the
cold winter season, its cultivation was highly
encouraged in the United Kingdom by the Dig
Victory campaign during World War II. iv
Some of the more popular varieties of kale include curly kale, Lacianto kale (dino kale),
red Russian kale, redbor kale, and Siberian kale. There are countless ways to enjoy
kale. You can cut the smaller, paler green leaves to anchor or mix into fresh garden
salad, while the larger, dark greens are great for stir-fries, pizza topping, or soup. You
can even indulge in guilt-free kale chips!
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Kale has been compared to beef, which is known as a go-to food for iron, protein, and
calcium. It has anti-inflammatory properties linked to the prevention and reversal of
certain diseases, which includes arthritis, heart disease, and several autoimmune
diseases, at levels not seen in other green vegetables.
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Globe artichokes
Elongated artichokes
Purple baby anzio
Oblong siena
Fiesole artichoke
Chianti
Artichokes can either be steamed and served with a dipping sauce, stuffed with all kinds
of savory ingredients like vegetables, lightly steamed then grilled, mixed into salads,
and added in stews and other hot dishes.
What Makes It a Superfood?
Artichokes are a good source of fiber, as it supplies at least 28 percent of the
recommended daily value. Aside from helping you move waste out of your system
regularly, fiber can help also:
The cynarin in artichokes increases bile production in your liver, which in turn eliminate
bad cholesterol from your body. It also offers 25 percent of the daily requirement of
vitamin C, or ascorbic acid, which provides antioxidant action to protect cells from
damaging free radicals. Vitamin C also supplies collagen to help wounds heal quickly
and protects the body from disease by helping it absorb iron.
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Diarrhea
Parasitic infections
Hemorrhages
Ulcers
Erectile dysfunction
Inflammation
Arthritis
Allergies
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Acai berries are low in fructose, but contain excellent amounts of iron, calcium, fiber,
and vitamin A. They also contain anthocyanin compounds, such as resveratrol,
cyaniding, and ferulic acid, which not only give fruits and vegetables their distinct color,
but also team up with flavonoids to defend your body against harmful free radicals. In
fact, acai berries offer 10 to 30 times more anthocyanin power than red wine.
5. Broccoli (Brassica)
Broccoli is perhaps the most popular member of the
cruciferous group of vegetables. The word broccoli
means branch or arm for the cross-shaped stems,
like mini trees bearing the blossoms.
A valuable vegetable thats loved by the ancient
Romans, broccoli once grew wild on the shores of the
Mediterranean Sea. Its use can be traced to 16th
century France and England in the 1700s, with commercial growth beginning in the US
in the 1920s.
While there are many ways to prepare and enjoy this superfood it can be steamed,
roasted, baked, sauted, or stir-fried broccoli is best eaten raw, as cooking tends to
destroy some of its antioxidant components.
What Makes It a Superfood?
Broccoli has twice the vitamin C of an orange, almost as much calcium as whole milk
(with a better rate of absorption), and offers anti-cancer and anti-viral properties with its
selenium content. Just one cup of broccoli provides over 100 percent of your daily need
for vitamin C and vitamin K, and is also a good source of vitamin A, folate, and
potassium.
Some of the most sought-after health benefits of broccoli include:
vi,vii
Anti-cancer
Anti-inflammatory
Improved digestion and natural detoxification
Cardiovascular support
Protection from chronic diseases
Enhanced bone health
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Anti-inflammatory vitamin K
Infection-fighting vitamin C
Energy-producing pantothenic acid (vitamin B5)
Bone-building manganese
Heart-healthy potassium and magnesium
Recent studies also reveal that cucumbers also have lignans, the unique polyphenols in
crucifers and alliums, such as cabbage and onions, known to lower heart disease risk.
In cucumbers, these powerful lignans bind with estrogen-related bacteria in the
digestive tract, contributing to a reduced risk of several cancers, including breast,
uterus, ovarian, and prostate cancers. Other phytonutrients in cucumbers called
cucurbitacins part of a larger group known as triterpenes are also known to strongly
inhibit cancer cell development.
Superfoods: Supercharge Your Health and Nutrition Naturally
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More importantly, avocado is one of the few fruits that will provide you with "good" fats,
which means it can help keep your cholesterol levels already in the healthy range and
help lower your risk for heart disease.
8. Sprouts
Sprouts are the edible germinated seeds of flowers,
beans, legumes, vegetables, or grains. Sprouts
deserve to be called a superfood not only because
they can be grown effortlessly and inexpensively, but
also because they contain exceptional amounts of
vitamins and minerals, sometimes way beyond what
a mature plant can offer.
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This is because when sprouting seeds, nuts, beans, and grains you get:
A rising superstar in the raw food community, sprouts are typically eaten raw and added
in salads, juices, sandwiches, and other recipes.
What Makes It a Superfood?
Despite their size, sprouts should never be underestimated. These little edibles are a
powerhouse of nutrients. For instance, sunflower sprouts and pea shoots are known to
be up to 30 times more nutritious compared to organic vegetables.
Here are a few more sprout options you can choose from and some of the nutrients they
have in store for you:
9. Coconut Oil
Coconut oil is the edible oil extracted from the white
meat of mature coconuts. It is most commonly used
in many tropical countries, particularly in India, Sri
Lanka, Thailand, and the Philippines, where coconut
trees thrive well. Because of the coconuts
innumerable health and wellness boons, coconut oil
and other coconut products, such as coconut water,
are gaining popularity in the West.
Aside from being an ideal oil to use in all forms of cooking and baking (because it can
withstand high temperatures without being damaged like many other oils), coconut oil
can also be drizzled over salads, added in coffee or vegetable juices, or taken as is
once or twice daily.
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Still not convinced? These additional health perks brought by bone broth might change
your mind:
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If you want to try something new, you can satisfy your palate with these less-popular but
equally nutritious superfoods featured in Time magazine:
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4. Teff. A tiny North African cereal grass grain, teff has been a staple of traditional
Ethiopian cooking for thousands of years. Apart from being naturally gluten-free, here
are a some more reasons why teff should be a part of your everyday diet:
Including teff into your everyday meals is easy-peasy, since it has a mild, nutty flavor
that lends itself well to a variety of dishes, including stews, pilaf, and baked goods. You
could also use it as a salad topping.
5. Fenugreek. Its curry-scented leaves are edible and are often used as an ingredient in
authentic Indian cuisine, while its seeds are used as a flavorful spice. Fenugreek seeds
are rich in minerals like iron, potassium, calcium, fiber, choline, and can be sprouted for
an added health kick as well.
Over the years, fenugreek has also been the focus of
several studies concerning the treatment of diabetes
and the prevention of breast cancer. But traditionally,
fenugreek has been valued for its medicinal uses
for: ix
Digestive problems
Constipation
Gastritis
Bronchitis
Sore throat
Diabetes
Ulcer
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7. Celeriac. Also known as turnip-rooted celery or celery root, celeriac is a root vegetable
with a taste that resembles conventional celery. Celeriac is high in vitamins B6, C, and
K, along with potassium, and magnesium. It is also proven to help aid in:
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Chapter III:
Common Food Concerns That May Make Your Superfood
Consumption Counterproductive
Before you start loading up your shopping cart with the superfoods I mentioned in the previous
chapter, keep this in mind: not all foods you see in the grocery are as healthy as they seem. In
fact, even the most innocent-looking produce may expose you to certain health dangers.
Consider this: in June 2011, vegetable sprouts from Germany killed over 30 people and
sickened over 3,000. The sprouts were found to be contaminated with Escherichia coli (E. coli)
O104:H4. Aside from the usual stomachache, the victims experienced severe symptoms, such
as anemia and kidney failure.
But its not just in Germany. According to Bill Marler, a personal injury attorney who specializes
in food-borne illnesses, there have been over 40 sproutbreaks since 1990 in the US alone. x
Its quite unfortunate since sprouts, which are among the healthiest and most nutrient-dense
foods on the planet, are given a bad rap.
But thats just the tip of the iceberg, as conventional foods are actually plagued with plenty of
health and safety issues that, if youre not careful, can severely wreak havoc on your health.
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blood, urine, organ and other parameters were significantly influenced by GMOs, with the most
damage seen on the liver and kidneys.
Sadly, food regulators such as the Food and Drug Administration (FDA) do not conduct any
test on the safety of GMOs on human health. But the truth cannot be denied: the potentially
damaging health effects of GMOs are now starting to become evident.
So when shopping for any of the healthy superfoods in my list, make sure that you choose
those varieties that are not, in any way, genetically modified.
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Or better yet: grow your own food! If you truly want to be assured of consuming only the
healthiest foods, then I suggest you start your own organic garden. Later on in this E-book, I
will give you tips to help you get started on growing organic foods in the comfort of your home.
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Juicing is simply one of the easiest health strategies that you can add to your daily routine, and
will help you get a better immune system, improved energy and brain health, and even support
for weight management. For more tips on juicing, I suggest you read my article Juicing: How
Healthy Is It?
Why You Should Ferment Your Vegetables
Just like juicing, fermentation also lets you maximize the
nutrients found in your favorite superfoods. In fact, I consider
fermented vegetables as well as other cultured foods like
yogurt, kefir, and natto as the ultimate superfood. They are
potent chelators (detoxifiers) that help break down toxins
and heavy metals from your body. They also contain higher
levels of probiotics that can not only optimize your gut flora,
but also provide a number of incredible functions in your
body, such as:
A warning: if youve never eaten fermented foods in your life, you may experience a healing
crisis, which occurs when the pathogens in your body are eliminated by the healthy bacteria.
The pathogens release potent toxins, which may lead to unpleasant symptoms. So if youre
starting out, introduce cultured foods into your meals gradually, starting with a teaspoon of
fermented veggies per meal. Observe your reactions for a couple of days before proceeding
with another small serving, and increase your portions gradually, as tolerated.
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Chapter IV:
Getting the Most Out of Your Superfoods
Try These Delicious Recipes Using Superfoods
Your tastebuds are in for an awesome treat with these nourishing and mouthwatering dishes
made with natures most incredible superfoods. Check out these quick and easy recipes
adapted from my E-book, Healthy Recipes for Your Nutritional Type.
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Fennel-Dill Artichokes
This baked artichoke recipe is made even better with super healthy ingredients like fennel, dill,
and coconut oil an all-veggie dish you should absolutely try at home.
Ingredients:
4 artichokes
1 cup carrots, quartered lengthwise
1 cup fennel or celery, thinly sliced
cup olive oil
cup melted coconut oil
cup fresh lemon juice
1 teaspoon fennel seeds
2 tablespoons or more fresh dill, chopped
teaspoon salt
Black pepper
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Procedure:
1. Trim the tips of the leaves and cut off the stems of the artichokes, so they sit upright.
2. Place in a large pot, add water to cover, and bring to a boil. Cover, reduce heat, and simmer
until just barely tender, about 15 minutes. Drain.
3. Preheat the oven to 350F.
4. Mix the carrots, fennel, and celery. Spread evenly in a baking dish with a lid. Place the
artichokes upright on top of the vegetables.
5. Mix the olive oil, coconut oil, lemon juice, fennel seeds, dill, salt, and a few sprinkles of black
pepper. Pour over artichoke mixture.
6. Cover the baking dish and bake until all the vegetables are tender, about 45 minutes.
This recipe makes four servings.
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turkey carcass to make bone broth, which is incredibly cost effective since you would
otherwise throw them away.
Ingredients:
3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
cup raw apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Sea salt
Procedure:
1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the
mixture sit for one hour so the vinegar can leach the mineral out of the bones.
2. Add more water if needed to cover the bones.
3. Add the vegetables, bring to a boil, and skim the scum from the top and discard.
4. Reduce to a low simmer, cover, and cook for 24-72 hours.
NOTE: If you're not comfortable leaving the pot to simmer overnight, turn off the heat
and let it sit overnight, then turn it back on and let simmer all day the next day.
5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added
flavor and minerals.
6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow
bones and into the broth.
7. Add sea salt to taste and drink the broth as is or store in the fridge for five to seven
days, or in the freezer up to six months for use in soups or stews.
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Pineapple Juicexiii
Ingredients:
medium pineapple
1 handful fresh mint leaves
Procedure:
1. Wash all produce well.
2. Add all ingredients through juicer and enjoy! Can be served with ice.
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Preparation xv
Storage
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Cooking
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Chapter V:
Growing Your Own Superfoods
Although superfoods live up to their name when it comes to
the nutrients and health benefits they possess, growing
them does not have to be complicated. In fact, it can be as
simple as doing it in your own backyard. Not only is this a
wise and proactive move towards health, but its also a very
practical strategy to save money without compromising your
health and nutrition.
Gardening may seem like a tall order for some, but dont
worry I will give you some tips on how to grow your own edible garden effortlessly.
To get started, you need:
Compost
Seeds, ideally heirloom
Shovel
Growing medium (preferably a fine-textured soilless mix of peat moss and vermiculite or
perlite)
Hoe or hand-weeding tool
A space allotted for gardening
Containers (about 2 to 3 inches deep with adequate drainage holes)
Wood chips
A crumbly texture
A dark color
A rich earthy smell
A load of nutrients, microorganisms, and earthworms
A pH between 6.5 and 7.5
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Composting is not as complicated as many people believe; you can compost in any open
space in your yard, in a shallow pit, in a large bin, or in a small worm bin that takes less than
two square feet of space.
For home gardeners, your compost kit should have and not have the following:
Stuff to Avoid
Yard trimmings
Egg shells
As a general rule, I recommend putting two to three times as much brown matter as green into
your compost.
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Super Sprouts
Sprouts are an authentic superfood that many people tend to overlook. In addition to their
superior nutritional profile, sprouts are really easy to grow even if you're living in an apartment,
as they don't require an outdoor garden. Some of the most popular sprout varieties include:
Alfalfa
Broccoli
Clover
Lentils
Mung bean
Pea shoots
Sunflower
Procedure:
1. Soak a cup of unhulled sunflower seeds (or any seed variety of your choice) for eight
hours or overnight.
2. Rinse and drain them afterwards.
3. Leave the seeds in a warm and dark area, and rinse them twice a day until they start to
sprout.
4. Fill your container with your growing medium or good-quality compost. Make sure that
you push the material right onto the corners of the tray.
5. Tip the seeds into the middle of the tray. Spread them out evenly and gently.
6. Cover the seeds with another layer of the growing medium. Leave the soil trays in a
warm place out of direct sunlight.
7. Check daily to see if they need watering. Water gently and keep them out of direct
sunlight.
Bonus tip: Gently run your fingers onto the soil surface, so the top layer of the compost
will fall down into the deeper layers.
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8. Harvest your plants when their smooth seed leaves are large and green and the second
hairier leaves have not yet grown. Use a pair of clean and sharp scissors to cut near the
base of the plant.
9. Once done, rinse your harvest in cold water to remove traces of soil, and spin dry using
a salad spinner.
Microgreens
Microgreens are the baby versions of leafy greens that are cut at a smaller stage and are
only harvested once. They may be small, but theyre big in nutrients compared to regular
vegetables. A study conducted by Gene Lester and his colleagues at the University of
Maryland, College Park analyzed the nutrient components of microgreens. The results showed
that the leaves from 25 varieties of microgreens possessed four to six more times more
nutrients than matured leaves. In particular, red cabbage had high vitamin C content, while
radish microgreens had the most vitamin E.
Among the most popular choices include micro versions of:
Basil
Beets
Broccoli
Celery
Kale
Lettuce
Mustard greens
Rocket (or arugula)
Spinach
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Procedure:
1. Place an inch of organic potting soil in the bottom of a shallow tray or planter. Smooth it out
as evenly as possible. Alternately, you can clear an area in your garden where you plan to
grow your microgreens.
2. Scatter seeds over the surface of the soil evenly. You can put more seeds than you
normally would if planting to grow to up to full size, since they will only get to one to two
inches tall.
Tip: Soak the seeds overnight to speed up sprouting time, although it may make it more
difficult to scatter them.
3. Cover the seeds with a thick layer of soil and spray the surface with clean, filtered water.
4. Place your microgreen containers on a warming mat if youre using one and under the grow
light or near the window to allow ample amount of sunlight.
5. Mist the seeds a couple of times a day to keep the soil evenly moist while waiting for them
to germinate. Within two to four weeks, depending on the type of seed used, youre
microgreens will be ready for harvest.
To start another round of microgreens, you can either remove the roots and replant, or dump
the entire tray in a compost and fill with more soil. If you do dump them in the compost, some
straggler seeds usually volunteer and make a crop of their own a few weeks later.
Herbs
We all know that herbs like basil, parsley, rosemary, and thyme give flavor to our favorite
dishes, and they happen to have a wide array of health benefits as well. Herbs taste best when
harvested in the morning and are at their most flavorful if harvested just before they bloom.
Growing herbs would require high amounts of sunlight. Insufficient sunlight will result in spindly
and stressed plants with little flavor. xxi
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Choosing which superfoods to grow can be exciting. However, not all superfoods are at their
best all year round. Knowing when to grow what specifically is important to guarantee good
yields and superior nutrient quality, and allows you to save a couple of bucks and grocery trips.
Eating foods in season also has its perks. According to the ancient science of Ayurveda, doing
so helps in digestion.
Check out this list of fresh produce that you can grow for each particular season, plus a
number of gardening tips to help you along the way:
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Spring
Because spring is characterized by relatively cooler air temperature and shorter days, coolseason crops are best grown during this season. These include: xxiii
Broccoli
Cabbages
Peas
Radishes
Turnips
Cauliflowers
Carrots
Mustard greens
Strawberries
Apples
If these crops are planted too late in the season, especially when the hotter days arrive, the
quality of the crop decreases as some plants are forced to flower and form seeds or develop
off-flavors, bitterness, poor texture, and low yields. xxiv
Spring is a time for beginnings, so its out with the old and in with the new! Discard everything
unnecessary and start fresh this season is a good time for you to get your garden in prime
form by doing the following:
Toss weeds and diseased plant parts in the trash, not the compost pile.
Nourish your soil with a couple of inches of organic materials, such as compost,
well-aged manure, or worm castings. xxv
Work the soil only when its moderately dry. Working on it when its wet not only
produces a hard medium similar to adobe, but destroys the soil structure as well. xxvi
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Summer
Warm-season crops require sunlight and warm temperatures, especially within the soil.
Theyre usually characterized as large and sprawling with extensive root systems, xxvii and
cannot withstand periods of cold or frost. If they end up in cold conditions, these particular
crops tend to sulk, which is why its best to plant them after the last frost in spring, complete
with adequate protection. xxviii, xxix
For summer, I recommend planting: xxx
Beans
Cucumbers
Eggplants
Melons
Gourds
Peppers
Pumpkins
Summer
squashes
Sweet potatoes
Tomatoes
Heres how to shower your garden with some much-needed summer TLC: xxxi
Keep your pots cool by mulching and positioning them away from direct sunlight.
Potted plants (terracotta ones in particular) are vulnerable to overheating.
Water early in the morning to prevent mildew and other fungi from attacking
leaves. Allow enough time for foliage to dry out before sunset when watering in the
afternoon.
Protect new plantings. Freshly planted vegetable and flower seedlings are likely to
need a bit of sun hardening. Use 50 percent shade cloth, old net curtains, dead palm
fronds, or leafy branches to shelter them for a week or two.
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Fall
Similar to spring, fall crops rely on the cooler climate (with daytime temperatures ranging from
70 to 80 degrees Fahrenheit and nighttime temperatures from 40 to 50 degrees Fahrenheit)
and the moisture that comes with the season. xxxii, xxxiii
It takes longer for plants to mature during fall, but it does allow give them crispier and tastier
finish. Crops that are semi-hardy or hardy are best grown during fall, because of their tolerance
of light to hard frost. xxxiv
Here are some examples of fall crops: xxxv, xxxvi
Arugula
Lettuce
Spinach
Brussels sprouts
Beets
Fennels
Onions
Blueberries
Grapes
Raspberries
Collect falling leaves and use them as next seasons garden mulch or add them to
your compost heap. xxxvii
Take note of frost dates. Even just a slight drop in temperature can affect the quality
and outcome of your plants some can die or severely deteriorate by even a single
night of freezing temperatures. xxxviii
Shield plants from frost by blanketing low-growers with a thick layer of straw mulch or
leaves, a clear plastic tarp, or a floating row cover.
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Winter
A big factor in winter gardening is the threat and presence of frost, which occurs when air
temperatures dip below 32 degrees Fahrenheit. This results in the formation of ice crystals on
leaves, and sometimes, death in plants because the water in plant cells freezes and damages
the cell wall. xxxix Since winter days are shorter and have less sunlight, crops grown in this
season should be hardy. If theyre half-hardy, you need to take care of them a bit more. xl, xli
Here are some winter crop ideas: xlii, xliii,xliv,xlv
Garlic
Leeks
Swiss chard
Parsnip
Kale
Bok choy
Asparagus
Radishes
Winter gardens need sustenance and security to survive the freezing temperatures. Here are a
few reminders:
Apply a three- to four-inch layer of mulch to your garden after the soil freezes to
keep the soil cold. This will help reduce root injury and help against continual freezing
and thawing.
Protect your plants from the weight of frost by wrapping twine around your plant
stems to help prevent breakage. The process is done by wrapping heavy twine at the
base of the plant and winding it spirally around and upward to the top and back down. xlvi
Select containers that are frost-proof to prevent them from cracking. Lift them into
a shed or greenhouse for extra protection. If the containers cannot be moved around,
they should be placed on pot feet to prevent waterlogging.
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More than the materials and resources, starting your own garden requires doing your due
diligence, especially when it comes to the specific growing conditions for your crops. Before
you happily plant away, learn the climate and weather conditions in your area, particularly frost
dates for spring and fall, the soil type in your backyard, or pests that can affect the growth of
your plants.
By knowing more about the details of your surroundings as a gardener, you will be able to plan
ahead so that all your effort and hard work will not be put to waste.
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Conclusion
Why the Long Wait? Add These Superfoods to Your Diet Right Away!
Your diet is the most important pillar that you must address if you truly want to achieve optimal
health and longevity. No matter how much you exercise, address your stress levels, or get
enough rest, if youre eating processed fares instead of healthy wholesome meals, then youre
surely putting your wellbeing at great risk.
Its time to ditch those processed foods and swap them for fresh and wholesome choices.
I invite you to give these incredibly nutritious superfoods a try whole foods that can provide
you with a wide range of antioxidants, vitamins, and minerals that you simply cannot get from
any dietary supplement.
Not only are these top food choices delicious, but they also certainly will not break your budget
(especially if you grow them at home). Its the most cost-effective way to get all the healthy
nutrients you need.
And the best part of adding superfoods into your diet? They can help you ward off diseases
and other illnesses.
I believe that consuming healthful foods, such as these superfoods on my list, is the number
one strategy for avoiding chronic diseases, such as cancer, diabetes, cardiovascular problems,
and Alzheimers disease. So if you truly want to protect yourself from a hospital visit, then
having a repertoire of superfoods in your meals is your best course of action.
One final reminder: dont limit yourself to these superfoods!
I have only listed the ones that I truly believe are the most wholesome choices. But with a little
research and a lot of motivation, youll learn that theres a whole world out there of superfoods
fruits, vegetables, raw dairy, healthful meats, and even herbs and spices that are just
waiting to be discovered and added to your meals.
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recipes.mercola.com
foodfacts.mercola.com
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Sources:
Oxford Dictionaries
CNN, November 7, 2012
iii Superfoods: The Food and Medicine of the Future,2009, p.5
iv Daily Mail UK
v Encyclopedia of Life
vi Worlds Healthiest Foods
vii Medical News Today
viii Organic Facts
ix Herb Wisdom
x Huffington Post, June 11, 2011
xi Superfoods for Super Health
xii Reboot with Joe
xiii Healthy Kitchens
xiv The Kitchn
xv Food Safety
xvi Rodale News
xvii University of California, Division of Agriculture and Natural Resources
xviii Earth Easy
xix Colorado State University Extension
xx Rawfoods-Livingfoods
xxi About Home
xxii Apartment Therapy, July 24, 2009
xxiii Todays Home Owner
xxiv University of Kentucky College of Agriculture, Food, and Environment
xxv Craftsy, March 22. 2015
xxvi HGTV Gardens
xxvii Cornell University
xxviii P. Allen Smith
xxix Sunset
xxx Bonnie Plants
xxxi Home Life
xxxii University of Purdue Department of Horticulture
xxxiii Modern Farmer, July 30, 2015
xxxiv Penn State Extension College of Agricultural Sciences
xxxv Zone 10
xxxvi The Tasteful Garden
xxxvii Monroe Works
xxxviii Penn State Center for Sustainability Community Garden
xxxix Farmers Almanac, Sept. 22, 2008
xl Garden.org
xli Harvest to Table, April 6, 2015
xlii University of California, Division of Agriculture and Natural Resources: Marin Master Gardeners
xliii The Guardian, December 6, 2013
xliv Thompson & Morgan
xlv Portland Nursery
xlvi Urban Farmer
i
ii
Article References:
http://articles.mercola.com/sites/articles/archive/2014/05/03/growing-vegetables-guide.aspx
http://articles.mercola.com/sites/articles/archive/2015/05/09/7-best-gardening-apps.aspx
http://articles.mercola.com/sites/articles/archive/2014/10/05/wood-chips-ground-cover.aspx
http://articles.mercola.com/sites/articles/archive/2015/02/09/sprouts-nutrition.aspx
http://articles.mercola.com/sites/articles/archive/2013/05/23/edible-garden.aspx
http://articles.mercola.com/sites/articles/archive/2013/04/08/eating-sprouts.aspx
http://articles.mercola.com/sites/articles/archive/2014/10/27/15-best-fall-superfoods.aspx
http://articles.mercola.com/sites/articles/archive/2011/09/10/top-ten-best-superfoods.aspx
http://articles.mercola.com/sites/articles/archive/2015/03/23/super-healthy-foods.aspx
http://articles.mercola.com/sites/articles/archive/2014/10/20/summer-superfoods.aspx
http://articles.mercola.com/sites/articles/archive/2015/05/18/slimming-superfoods.aspx
http://articles.mercola.com/sites/articles/archive/2011/09/27/winter-organic-gardening-can-seriously-slash-your-food-bill.aspx
http://articles.mercola.com/sites/articles/archive/2013/09/09/composting.aspx
http://foodfacts.mercola.com/sprouts.html
http://foodfacts.mercola.com/basil.html
http://foodfacts.mercola.com/parsley.html
http://foodfacts.mercola.com/thyme.html
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