7 Superfoods You Can Grow at Home, According to Gardening Experts

Blueberries

Blueberries (Vaccinium) are packed with antioxidants, as well as vitamins C and K. They're simply delicious, whether eaten fresh or baked into a dish. “They thrive in fertile, acidic, moist, well-draining soil," says garden coach Jennifer Holston. "Clay soil and blueberries don’t mix. For those with clay soil, try growing them in raised beds or large planters." 

If you're going the container route—which makes blueberries easy to grow in any location—be sure to choose a low-bush variety that will be happy in a pot, and that won't grow too large. Proper soil amendments can address acidity and other needs. "A pro tip is to mulch those berries with pine bark mixed with pine needles," she says.

• Zones: 3 to 10
• Mature size: 2 feet tall (for low bush), 6 feet tall (for high bush)
• Care requirements: Full sun, acidic soil

Kale

When someone says "superfood," kale (Brassica oleracea) is often one of the first examples that springs to mind. It's undeniably superior in terms of nutrients, but it's also a beautiful plant that's as ornamental as it is nutritious.

"I always grow scarlet kale plants that I use as a trap crop to keep the pests from eating the kale I am planning to harvest," says gardening instructor Meg Austin. "The pests tend to love how flat and smooth the scarlet kale leaves are, but get discouraged by curly varieties like blue scotch kale."

• Zones: 2 to 11
• Size: 12 to 24 inches tall x 10 to 18 inches wide
• Care requirements: Partial shade to full sun, well-draining soil

Broccoli

Broccoli (Brassica oleracea var. italica) contains a wide range of vitamins and minerals, including 90 percent of the daily value of vitamin C when eaten raw.

"For the broccoli growers out there, start plants early and transplant after the last frost," says Holston. "Insects and bunnies love broccoli, so keep plants tucked under a fine-mesh row cover." It's possible to grow broccoli in a container; you can even grow it indoors. 

• Zones: 3 to 11
• Size: 12 to 18 inches tall x 12 to 18 inches wide
• Care requirements: Full sun, well-draining soil

Goji Berries

Red, tangy, and delicious, goji berries (Lycium barbarum) are somewhat similar to cranberries in appearance and share a mild, tart flavor. And they are packed with health benefits.

"Once established, goji berries are easy to care for," says Holston. "Start with a plant from a reputable cultivator and plant it in alkaline, moist, well-draining soil." She recommends using a large, 15 to 20-gallon container, because suckers can pop up from the ground around year three.

• Zones: 5 to 9; will sometimes overwinter in Zone 4
• Size: 6 feet tall x 6 feet wide, but can be larger
• Care requirements: Well-draining soil is very important

Watercress

"The number one superfood in existence, with perfect nutritional density—the most nutritional bang for your calorie count—is watercress," says Holston. "This water-loving vegetable thrives in boggy conditions and hydroponic gardens. The tender leaves add a mild, radishy zip to salads, or any dish needing a nutritional boost."

You can grow your watercress (Nasturtium officinale) indoors or out, but in either case, it's important to keep the soil consistently moist.

• Zones: 3 to 11
• Size: Up to 12 inches tall and 18 inches wide
• Care requirements: Full sun, well-draining soil, keep soil moist

Garlic

Garlic (Allium sativum) is rich in nutrients and offers notable health benefits. Plus, it tastes great and adds a splash of flavor to many different dishes. It's very easy to grow, and is typically planted in the fall in preparation for the next year's growing season. Softneck garlic is more tolerant of temperature extremes and can also be grown indoors.

"The biggest mistake I see with people who are new to growing garlic is forgetting to prune the scape," says Austin. "When the garlic sends up the scape, it’s essentially switching its focus from producing a garlic bulb to reproduction. If the scape isn’t picked off, the garlic bulb will be small, and it won’t last long in storage."

• Zones: 3 to 10
• Size: Up to 2 feet tall
• Care requirements: Full sun, well-draining soil

Spinach

When planting superfoods, don't overlook spinach (Spinacia oleracea)—it's packed with vitamins and minerals, plus plenty of antioxidants. It's also a low-calorie food. And good news for gardeners: Spinach is very easy to grow, and it grows quickly. It's a great choice for growing in a container and does well indoors. 

• Zones: 3 to 9; zones 8 and up for winter planting
• Size: 6 to 12 inches tall x 6 to 12 inches wide
• Care requirements: Partial to full sun; light loamy soil