12 superfoods you should grow in your garden

The word "superfood" has been bandied back and forth for quite a while now even though it has no legal or medical definition.

According to Health.com, these nutrient powerhouses pack large doses of antioxidants, polyphenols, vitamins and minerals.

Eating them may reduce the risk of chronic disease, prolong life, make you look younger and definitely make you healthier than those who don't eat superfoods.

Sweet Potatoes

Boil it, roast it, bake it like a potato, add butter and cinnamon for your starchy vegetable at dinner. According to nutritionists the sweet potato outranks all other vegetables as the most nutritious. They are crammed with vitamins, minerals, fiber, antioxidants and anti-inflammatory properties.

Pumpkins

You can grow different sized pumpkins, from two pounds to one hundred pounds, if you have enough room. Both the flesh and the seeds have good nutritional value. One half-cup serving of pumpkin gives you more than the daily requirement of alpha-carotene. The seeds are a valued source of zinc, which helps the immune system in fighting off viruses.

Beets

Another vegetable with more than one edible part. We typically devour the root, but the leaves have healthy benefits, too. Even though beets have a high sugar content, you can still eat them several times a week. They'll lower your blood pressure, increase stamina, ward off inflammation and the greens contain protein, phosphorus, zinc, fibre, vitamin B6 and a host of other nutrients.

Cabbage

Start indoors or plant seeds. Use in stir fries, slaw, soup, raw or slow cooked. Cabbage provides antioxidants to help prevent cancer, gives you energy and keeps your skin from aging prematurely.

Sunflower Seeds

The flower itself is quite hardy, grows very tall and is drought-tolerant. The seeds have significant amounts of magnesium and vitamin E in them, making them good for healthy bones, preventing heart disease and safeguarding the skin.

Peppermint

Stir into hot tea, blend into smoothies and add to casseroles for a kick of flavor and boost to your health. High in chlorophyll, peppermint also helps the endocrine system to its job. Pick leaves frequently.

Parsley

The days of parsley as a garnish should be gone. We need to eat the parsley. Make pesto with it, mix into hot tea or add to tossed green salads. It's full of vitamin C, vitamin B12, vitamin K and A. Parsley helps build strong bones, heals your nervous system and gives you relief from joint pain.