Grow your own for a healthier bloom this Spring
During the cold spring days why rely solely on your local chemist for a health boost when there is another place you can visit - your very own garden.
Your green space - be it window box, allotment or the patch of grass at the back - may yield some of the essential vitamins and minerals found on the shelves of your high street pharmacy. You’d be surprised what will easily grow (or may even be sprouting in your garden right now) whose properties will give your winter fatigued body a well needed boost.
Here are a few tips on what to find in your garden and how to use them, along with some must-have ‘cheats’ for those in need of a quick ‘garden-inspired’ health fix.
MARIGOLDS
Marigolds are a hardy plant whose yellow flowers will happily grow in Britain’s bitterly cold winter. The Chinese have known of the health properties of the common garden marigold for many years and use it to treat a range of conditions, from gastritis to eczema.
The naturally occurring carotenoids found in its petals, called luteins and zeaxanthins, are powerful antioxidants responsible for countering the negative effects of free radicals which can lead to eye damage and vision loss.
Grow your own
• Time for tea: A tea made from dried marigold flowers is said to be both cleansing and detoxifying. The tea is commonly used for the treatment of gastritis and has also been said to help regulate women’s menstrual periods. Use two teaspoons of dried flowers per 500ml of hot water and infuse for 2-4 minutes, before straining and pouring.
• A prettier plate: The golden orange petals of marigolds are edible and have a spicy, tangy and peppery flavour said to resemble saffron. Sprinkle them on salads and soups and use to decorate pasta or rice dishes with a burst of spring colour.
Buy your own
• Ocuvite Complete: An advanced supplement, formulated to provide nutritional support for the macula based on the most current research. It contains high-quality lutein, zeaxanthin, omega-3 fatty acids, vitamins C & E, and zinc, all of which are backed by extensive research linking their consumption to the maintenance of eye health. Available at most pharmacies, priced at £14.95.
POLLEN
Bee-pollen fans have suggested that it can be used to boost immunity, fight bacteria and alleviate the symptoms of allergies and hayfever, with some scientists suggesting that ingesting a small amount will enable the body to produce antibodies which provide protection against allergy symptoms.
Grow your own
• Tell hayfever to buzz off: Mix a very small amount of fresh or dried bee pollen (taken from flowers) with juice, or sprinkle on food each day and slowly increase the amount if you notice it relieves your symptoms. Asthmatics or people who are allergic to bee stings should avoid using bee products.
Buy your own
• Femal: 93.5% of women found the natural formulation of flower pollen extract in Femal improved the discomfort of symptoms associated with the menopause, reducing the frequency of hot flushes and night sweats, irritability and fatigue and improving sleep quality. Available from Boots and independent pharmacies, priced around £16.00.
EVENING PRIMROSE
Evening primrose is a shrub that produces pleasant yellow flowers which is widely found in gardens across Europe, Asia and America. The flowers, shoots and, more commonly seeds, have historically been used in alternative medicine to treat a wide variety of maladies, ranging from high cholesterol, circulation problems, premenstrual syndrome, eczema, psoriasis and acne.
Grow your own
• Eats, shoots and seeds: The roots, shoots and seeds of evening primrose have been used numerous times by creative chefs such as Hugh Fearnley-Whittingstall, to add flavour to dishes. The young roots have a peppery flavour and can be eaten like a vegetable whilst the shoots can be eaten in a salad. The seeds can be roasted (for 15-20 minutes at 350 degrees) and used in bread, salads, or sprinkled over food to season.
Buy your own
• Efamol Pure Evening Primrose Oil: The high levels of essential fatty acids and gamma-linolenic acid in Efamol EPO has been shown to improve skin elasticity, moisture, smoothness and firmness as well as regulating the body’s inflammatory processes - helpful for dry, irritated skin and eczema. Available from Boots, Holland & Barrett, independent pharmacies and health food stores, priced at £8.99.
BERRIES
Research suggests that a diet full of antioxidants may provide protection against free radicals, which have the potential to damage cells and interrupt many body processes, hindering the immune system. Luckily for those of us with a sweet tooth antioxidants are contained within many appetising fruits and berries, such as strawberries, blueberries and cherries.
Grow your own
• A berry delicious smoothie: Pick your favourite berries from the garden or next time you go out for a walk and blend with skimmed milk, low fat yogurt and a handful of oats for a tasty and filling antioxidant boost. Sprinkle with seeds for an added health kick!
Buy your own
• Selenium-ACE plus Vitaberry: Contains the essential trace mineral selenium (organically-bound), plus vitamins A, C and E with the added benefit of natural antioxidant polyphenols from fruit, to help maintain a healthy immune system and offer protection against free radicals. The one-a-day tablets have been designed to deliver the equivalent natural antioxidants of three portions of fruit, safeguarding vitamin and mineral intake and so easing the way to a more balanced daily diet. Available from Boots, Tesco, Waitrose and Morrisons, priced from £5.95
WATERY WONDERS
A number of health-giving plants grow in and around the pond including watercress, water chestnuts, watermint and pennywort, the leaves of which are traditionally used to help with headaches, dizziness and rheumatism.
Grow your own
• Green-for-go juice: Watercress in its raw form is very low in calories and provides a large portion of an adult’s daily calcium and folate needs. Blend with parsley, mint, spinach and carrot and have a shot with breakfast – packed with antioxidants you’ll be up and running in no time!
Buy your own
• Sun Chlorella ‘A’: Composed of 60% pure plant protein, Sun Chlorella ‘A’ is a natural algae supplement, grown in fresh water, and the most popular of its kind in Japan. It contains an astonishing quantity and variety of nutrients, with a daily dose delivering all the essential amino acids plus Vitamin A, Vitamin B12, B6, Vitamin D, Folic Acid, Iron and Fibre, to help boost immunity, fight fatigue and ease digestion. Available from SunChlorella.co.uk, victoriahealth.com, and Planet Organic Stores, priced £19.95.