4 Surprisingly Easy Foods To Grow Yourself That Pack In Nutrients, From An MD

It's no secret that home gardens have exploded in popularity of late—whether you opt for mood-lifting flowers or are partial to edible plant plots. When it comes to the latter, family physician and science journalist Daphne Miller, M.D., welcomes the move toward homegrown harvest: "I'm seeing this expansion of the terrace, front yard, backyard, side yard, and sidewalk farming movement," she says on this episode of the mindbodygreen podcast (indoor windowsill gardens, too!). "I see that as a really amazing source of both nutrients and beautification in the neighborhood." 

No surprise, Miller is a fan of the humble herb garden: "The oreganos, the thymes, the rosemaries, the alliums—all of these things that give you a lot of nutrition bang for your buck," she says. 

Let's dip into the research: Studies have shown that the flavonoids and phenolic acid in oregano can help manage inflammation and oxidative stress1; thyme has well-documented immune-supporting powers2; rosemary touts antioxidant and neuroprotective properties3; finally, alliums (think garlic, scallion, shallot, leek, and chives) are chock-full of antioxidant properties—some experts even recommend eating a clove of garlic a day, if you can tolerate the taste. 

Miller also touts the ease of kale trees. For those without a yard, don't worry—these trees typically grow 2 to 3 feet tall, and they're pretty resilient: "[They] can really take everything from tons of water to a minimum of water," says Miller. 

Of course, we'd be remiss not to mention cactus, as these "really take no water," says Miller—perfect for the forgetful plant parents among us. Nopales refer to the pads of the cactus, and, according to Miller, are low-glycemic players with tons of antioxidant capabilities; one study even found that the nopal cactus may have neuroprotective properties6.