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Top 5 Superfood Vegetables to Grow

Top 5 Superfood Vegetables to Grow

What is a Superfood?

There's a lot of buzz going around about superfoods, but what are they? How are they good for you and what's the best way to make them a part of your regular diet?

As you mature, your diet and the foods that you consume become more and more important. For the longest time I didn't pay much attention to what I was putting into my body for fuel. When I was younger, it seemed as though my body could run on anything. Now that I'm in my 40's, I realize that my diet has a direct impact on how I feel, how I think and how much energy I have to do the things I enjoy.

What our bodies need to run optimally are nutrients and those nutrients come from the food we eat and the way that it's produced. The minerals and nutrients in the soil also plays an important role in that nutritional cycle.
The point is some foods are more nutritionally dense than others and people refer to these types of foods as "superfoods".

Benefits of Superfoods

  • They contain antioxidants which helps to protect and prevent cell damage from oxidative stress caused by free radicals.
  • They contain healthy fats which helps to maintain healthy cholesterol levels, reduce inflammation, improve brain function, bone strength and they’re good for your skin.
  • They’re a good source of fibre which supports good digestive health, lowers cholesterol levels, helps to maintain healthy body weight.
  • They include phytochemicals which protect cells from damage, preventing the formation of potential carcinogens.
  • They’re rich in vitamins and minerals that help us maintain a healthy immune system, supporting growth, organ, and brain function.

Did you know?

Vitamins are organic and come from plants and animals. Minerals on the other hand are inorganic, which means they come from the soil and water that plants are grown in.

If you want to grow mineral dense produce, you have to start with a mineral rich soil.

Where Do Superfoods Come From?

Superfoods tend to be plant-based foods, but they can include dairy and some fish. For the purpose of this article, I'm going to focus on the plant-based variety and share some of my favourite superfoods that you can grow in your garden.

Top 5 Superfoods to Grow in Your Garden

Sweet Corn

Photo by Zen Chung from Pexels

Probably one of my favourite vegetables. Sweet corn is a staple side for most dishes and it's amazing all on its own. Besides being delicious to eat, the corn stocks can be used for fall decorations for Thanksgiving and Halloween.

Benefits of Sweet Corn

  • Good source of lutein and zeaxanthin, phytochemicals that support your vision.
  • Sweet corn is also a good source of insoluble fibre which is great for digestion and promotes a healthy gut bacterium
  • Good source of vitamin B, potassium, and protein


Kale is probably one of the best known superfoods and that's for good reason. It's a powerhouse vegetable that hits above its weight in vitamins, antioxidants, fibre, and calcium. Personally, I like to mix it into my salads, but it tastes great sautéed or steamed.

Photo by Yaroslav Shuraev from Pexels

Benefits of Kale

Great source of vitamin C which helps to protect against cardio vascular disease and immune system deficiencies

  • Rich in vitamin K and calcium to support bone health
  • Antioxidant
  • Good source of fibre

Sweet Potato

The sweet potato is an interesting choice and if you're like me, you can't think of it as an alternative to a regular French fry. It's just not the same. But in it's own category and not fried, I enjoy a sweet potato with many sweet and savory dishes. In fact, sweet potatoes are highly nutritious and give you a nice bump up in fibre and other nutrients.

Benefits of Sweet Potatoes

Serious source of vitamins A, C and B6 which supports everything from healthy vision, heart health and your immune system.

  • Antioxidant
  • Good source of fibre
  • Supports a healthy gut

Swiss Chard

Photo by Maria Verkhoturtseva from Pexels

There's something earthy about Swiss chard. This leafy green has a unique and bold taste that you don't find in many other vegetables. I prefer to cook chard in a stir fry or add it to a vegetable soup, but it can be enjoyed in many other dishes. One thing is certain, Swiss chard is one serious superfood.

Benefits of Swiss Chard

  • Good source of vitamin K, C, A, E and B6
  • Mineral dense including magnesium, manganese, potassium, copper and iron
  • Good source of fibre
  • Antioxidant


It's no secret that Popeye loved his spinach. That's because it's packed with many of the vitamins and minerals our bodies need to stay healthy and strong. Spinach is also a wonderful compliment to many dishes and can be eaten raw in salads or cooked. Spinach supports vision health, increased energy level, heart health and healthy bones.

Benefits of Spinach

  • Source of vitamin A, B6, C and K1
  • Mineral rich including iron, magnesium, and calcium
  • Antioxidant
  • Good source of fibre

These superfood vegetables are great tasting and easy to grow in most backyard gardens across Canada and the United States. Superfoods aside, the benefit of growing your own vegetables is knowing exactly how they're grown.

Soil plays an important function in the growth of your plants and vegetables. The best things you can do is start with a healthy, mineral rich soil using a product like IRON EARTH™ Soil Re-mineralizer.