The Ultimate List of Superfoods

With Spring in the air, there's no better time to escape to the garden (or balcony) for a little r&r and outdoor maintenance. Whether you're an avid gardener or have yet to cultivate your green thumb, our list of superfoods and guide on how to sufficiently grow your own fruit and veg at home, will have you sprouting some of the best superfoods around.

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Overview

• What are Superfoods?
• The Superfood Growing Guide
• The Superfood Rainbow
• A List of Superfoods to Grow in an Urban Garden
• Ask the Experts: How to Grow Superfoods

What are Superfoods?

Superfoods are a specific cluster of foods that are especially rich in healthy nutrients. Think blueberries, quinoa, kale and broccoli, all packed full of nutrients that aid in boosting our immune systems, protect us against diseases and keep us looking and feeling younger for longer.

The Superfood Growing Guide

In our superfood growing guide you'll find a list of 20 of the best superfoods to grow at home. Discover information that covers easy to grow vegetables and fruits, as well as those superfoods that take a bit more loving care. We also explain exactly what each superfood brings in terms of health benefits, as well as expert tips on cultivating superfoods in more urban areas, such as in a vertical garden, when space is limited.

You can also shop a range of plant pots, planters and planter stands, as well as hanging baskets and wall planters for smaller spaces. Everything you need in order to help get your superfood sprawl off to a great start.

Just think, in a few days, weeks or months time, you could be proudly showing off your home-grown superfoods and start cooking up some deliciously healthy meals.

Download our 'Grow Your Own Superfoods Planting Chart'

The Superfood Rainbow

Ever wondered why beetroot's are drenched in purple, chilli peppers burn in brilliant red and pumpkin's glow bright in orange? There's more to the colour of a superfood than meets the eye as you'll discover in our superfood rainbow:

Red Superfoods

Lycopene gives naturally red food its colour. It's a powerful antioxidant that fights heart disease and cancers. Red superfoods include tomatoes, goji berries and chilli peppers.

Orange Superfoods

Rich in vitamin A, C as well as beta-carotene, orange superfoods like apricots and pumpkins, are great for healthy skin, bones, vision and the immune system.

Yellow and White Superfoods

Yellow and white superfoods such as garlic and ginger, often contain lutein and allicin which can help vision and promote a healthy heart and immune system.

Green Superfoods

Vitamin-rich green fruit and veg like broccoli, kale and spinach, help lower blood pressure, improve vision and defend against cancer.

Blue and Purple Superfoods

High in antioxidants, blue and purple superfoods including blueberries and blackberries, help to maintain healthy blood pressure and improve memory.

Download our 'Grow Your Own Superfoods Benefits Chart'

A List of Superfoods to Grow in an Urban Garden

By adapting to a few simple growing changes, city dwellers can also take pleasure in growing their own superfood fruits and vegetables at home despite their urban surroundings.

Basil is a superfood that requires 10 hours of sunlight per day, however if yours is getting much less, try using a fluorescent growing light for better results. When it comes to watering blueberries and blackberries, try using rainwater rather than water from your tap as this can ultimately lower the acidity level of the plants.

If you only have a balcony for growing your own vegetables and fruits, then goji berries may be the best superfood for you to grow as they prone to withstanding wind and rain. Remember, your balcony's vertical space can prove just as valuable as any full garden, so make sure to check out our vertical garden DIY guide. Additionally, you can try your hand at growing a tomato plant indoors in a smaller plant pot and then six weeks later, moving them in to a larger pot and placing in an area with more sunlight.

Chilli plants grow best when placed on their side as the superfood plant will begin to throw out more stems, resulting in a lot more chilli for your harvest. And if you're a lover of garlic, planting this superfood in its organic state rather than one that has been chemically treated will guarantee a plentiful harvest.

Find more ways to grow your own vegetables at home

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Ask the Experts: How to Grow Superfoods

Growing superfoods is by no means an easy feat, especially where the UK's fluctuating weather is concerned. But together with the help of some of Britain's most successful superfood growers, we've taken on their expert advice, as well as a few hidden industry secrets to getting the most out of your superfood garden.

Growing Apricots with Bardsley Farms

Nigel of Bardsley Farms is an expert at producing some of the best apricots in the UK. He suggests: "When growing apricots at home you need the right conditions; free draining soil on a south facing slope or if limited on space, a sheltered south-facing wall will do but ensure the roots have depth to avoid waterlogging. Apricots are a natural Mediterranean fruit that takes well to dryish, sunny conditions; therefore, you should only water them when the ground is very dry."

He also advises on pruning your trees after picking: "Around August to September, start to open up the tree into a 'Y' formation by removing all crossing branches to create an open centre with plenty of light."

Quinoa Tips from The British Quinoa Company

Stephen from The British Quinoa Company in Shropshire is one of the UK's most successful quinoa growers. After dedicating his time and effort into perfecting his growing methods, Stephen shared some words of wisdom about how to grow the South American grain at home.

"Plant the quinoa seeds around April once the soil has started to warm up nicely, making sure that there is plenty of well-rotted manure underneath for healthy growth. Harvest the heads in the Autumn and hang up to dry, before rubbing out the seeds and washing the grain thoroughly."

Broccoli Advice from Blackberry Garden

Alison over at Blackberry Garden loves growing flowers in her garden but has also dabbled in growing her own vegetables, including purple sprouting broccoli, which she buys as a plug plant from her local garden centre.

"This broccoli needs a long growing period as it pretends to not do anything until all of a sudden - beautiful purple florets appear! I then harvest them when I need them while more grow in their place. It's very well mannered, I never get a glut and it suffers from few pests in my garden."

Chilli Growing Tips from South Devon Chilli Farm

The team down at South Devon Chilli Farm are some of the most successful chilli growers in the UK. When growing chillies, the plant must be kept warm either in a greenhouse, on a sunny windowsill or as they suggest, using thermostatically-controlled heat propagators.

"Try to use surface watering with a spray bottle rather than watering from the base as surface watering has less effect on the temperature of the compost. Don't over water, and certainly don't make them swim."

The Best Way to Grow Beetroot by Urban Turnip

Dan of Urban Turnip has some great tips for growing your own beetroot: "I spread manure onto my beds in winter (I'm a big fan of no-dig) and rake in a multi-purpose organic fertiliser a week or two before planting - they're hungry plants so don't skimp on nutrients!"

"I always start seeds in plug trays as garden critters seem to love the young leaves. There are a range of great varieties, like Burpee's Golden, that are unavailable in the supermarkets and I'd recommend opting for something a little more unusual."

"Also watch out for mangold flies! You'll know they've arrived by the appearance of blistered pockets in the flesh of the leaves."

How to Grow Juicy Blackberries with The Hedge Combers

Janie from The Hedge Combers is an experienced blackberry grower and picker and says: "When I'm going out blackberrying, I take a basket that hangs round my neck, leaving both hands free. Unless I know there are masses of berries within easy reach, I also take my kitchen broom as it's really useful for hooking over out-of-reach bramble branches to get to the biggest & juiciest fruit."

"Be sure not to pick along busy roads or where dogs may urinate and if you're taking any little ones with you, be sure to check their baskets for berries that aren't edible."

More Expert Chilli Growing Tips from The Middle-Sized Garden

Alexandra from The Middle-Sized Garden was really surprised to find out what a difference it makes to the flavour of a dish if using your own home grown chillies.

"You can get chillies from very hot to very mild, so look at the packets closely and label every single pot (it's alarming to be faced with a selection of chilli plants with no idea of which one is hottest!). Chillies are very ornamental, so you can grow them on your patio or windowsill, and about 3-4 pots should keep you stocked with chillies for about four months."

"Don't forget to keep the soil moist, and put them in the largest pots you can manage on your windowsill (the larger the pot, the larger the root and the plant!)."

If you're wondering what to do with your superfood fruit and vegetables once they've grown, head to our Superfood Cookbook for all your recipe inspiration