It is common to find articles touting the latest “superfood” that has outstanding nutritional and health benefits. Quite frequently the talk of superfoods comes from websites and ads that are quite willing to sell pills or other supplements so the consumer can take advantage of those benefits—but why not cut out the expense of a middle man and grow those superfoods in a backyard forest garden?
Using Permaculture Forest Gardens to Grow Superfoods
A forest garden uses permaculture techniques to grow food in “food forests”—gardens that are designed to have many layers, just as in a natural forest, with each layer producing food or contributing in some way to the production of food. Nut trees dominate the top-level canopy layer in a permaculture forest garden.
Superfood nut trees are discussed here, but in the forest garden there will be fruit and berry superfoods in the middle layer, and on the forest floor there will be other exceptional food, herb, and medicinal plants. While any of these foods can be grown in isolation, growing a carefully-designed mix of plants on different layers in “guilds” and interconnected polycultures will enhance the health and productivity of the whole garden. (For more information, see Edible Forest Gardens by Dave Jacke.)
Health, Nutrition, and Nut Superfoods
Nuts are a natural component of a permaculture forest garden because they provide so many nutritional benefits. In fact, nuts in general are healthy additions to anyone’s diet. In addition to being cholesterol-free, high in fiber, and high in vitamin E, the Food and Drug Administration found that a daily helping of 1.5 ounces of any of seven different nuts reduces heart disease. The Journal of the American Medical Association also reported that eating one ounce of nuts five days a week reduced the risk of Type 2 diabetes in women. With all of that, there’s a lot to like about nuts.
So what are the best nut superfoods to grow?
Walnuts
Without a doubt, walnuts are high on the superfood list. Walnuts grown in forest gardens include the black walnut (Zone 4), butternut (Zone 3), heartnut (Zone 5), and Carpathian walnut (Zone 5). All require full sun and can grow in almost any well-drained soil.
Health Benefits. Walnuts have a high amount of omega-3 fatty acids, which studies have shown to be instrumental in reducing the risk of heart disease, stroke, diabetes, cancer, high blood pressure, and even obesity. Walnuts lower the risk of gallstones by 25% and contain both melatonin for a better night’s sleep and ellagic acid, an important antioxidant that helps prevent cancer.
Chinese Chestnuts
A productive, low-maintenance tree that is hardy to Zone 4, Chinese chestnuts are superfoods because they have the nutritional value of nuts without the calories.They grow in shade or partial shade in almost any kind of soil from sandy to clay.
Health benefits. The sweet Chinese chestnut is the dieter’s nut because besides having no cholesterol, it’s low in fat—100 grams of walnuts have 691 calories, while the same amount of chestnuts have only 170. Three ounces of chestnuts supply half the daily recommended amount of vitamin C as well as significant levels of B vitamins, thiamine (which enhances energy), and riboflavin (which helps in metabolizing food).
Pecans
Pecans are antioxidant powerhouses, making them an extremely useful forest garden superfood. While the best-known pecan varieties are found in the south (Zones 6 to 9), the Northern pecan can grow as far north as Ontario.
Health benefits. The Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts in antioxidant capacity and may decrease the risk of cancer, coronary heart disease, and neurological diseases such as Alzheimer’s. In another study, a pecan-rich diet was found to lower total cholesterol by more than ten percent and reduce LDL (bad) cholesterol two times more than the Step I diet recommended by the American Heart Association.
Hazels
Hazels are a bush, not a canopy tree, but they certainly a superfood worth planting in a food forest. Hardy to Zone 4, they can be planted in shade or semi-shade conditions at the forest edge and can grow in nearly any type of soil so long as it’s moist.
Health benefits. While hazels are an excellent source of vitamin E and are a high-quality source of protein and fiber, one of their best qualities is that among all the nuts, they have the highest concentration of folate, a B vitamin that supports healthy cell growth. Hazels are also a good source of calcium, magnesium, and potassium, minerals that lower blood pressure.
Nut Growing Is Not for Everyone
Even with the temptation of being able to grow their own superfoods, gardeners who are into instant gratification likely won’t have the patience to grow nuts that might take three to ten years to bear bountiful superfood harvests. Forest gardens require time to mature, so the best advice is to either modify the forest garden design so that the fruit and berry level is the canopy level, or to rush out and plant those nuts soon!
Terry Johnson - Terry Johnson's writing focuses on her passions: forest gardening, urban homesteading, and strategies to cope with economic collapse and ...
