Shall we work the soil and eat the fruits of our labor? So elegantly set in place, the wonders of nature allow for us to be nourished by Mama Earth herself. It’s imperative, then, that we take good care of her. Work with her and we get our sustenance. A reciprocative relationship. A beautiful relationship.
You may not know where to start or you may not feel too motivated to get down and dirty. But here’s the thing, we were instructed to plant gardens and to eat their fruit! Once you create your own garden you have control over what you put in that space. What type of soil you use. What you put in the compost. What type of water you choose to water with (you might want to use a garden hose filter!). Maybe you don’t want to use pesticides or herbicides. Maybe you prefer to use natural deterrents to ward off bugs. Maybe you don’t want to use fertilizers. Instead, you may want to add natural organic amendments. It's up to you! And you have that power to put what you want, where you want, and how you want! And so, you're fully aware of where your food is coming from. This is a whole different feel from going to the grocery store and picking produce off the rack. You get to spend first hand time with the plants, your food. You get to talk to them, sing to them (they love that!), and dance with them. Nurture them. You take care of them. And they take care of you.
Here is some gardening inspiration, from me to you! I have also left some personal research I have done on each plant or fruit. I encourage you to visit the resources provided and study the literature to get closer to the plants. To learn their nature… their capabilities. But also don’t forget to go outside… talk to them, touch them, spend time with them, get to know them that way too. Happy Growing! -Coolie
Cayenne Pepper
Cayenne pepper, Capsicum annuum, is a type of chili pepper. It's spicy! And it grows very easily. It’s an annual that loves the warm, just like it tastes! It thrives in full sun and fertile, well-drained soil. The plants will produce alot of fruit! So if you have excess, feel free to dry them out or freeze them to preserve them. Or you can make some fresh pepper sauce! Key compounds in cayenne pepper include carotenoids, vitamin C, flavonoids, and steroidal saponins.
TRPV1 receptors line our skin, gut, and tongue. Their role is to sense heat. An active compound in cayenne pepper (and many other spicy peppers) called capsaicin can bind to these receptors. This causes our sensory system to perceive a warm sensation. So, peppers aren’t really “hot”! They just have a chemical compound, which activates the same receptors that detect high temperatures. And if you eat them, you can trick your body into thinking it’s hot, when there is actually no heat present.
Aside from this that is seemingly false perception, activation of TRPV1 triggers the conversion of “white fat” to “brown fat”. More brown fat, means more thermogenesis! “Thermo-” = heat. “-genesis” = beginning/production. This means capsaicin can literally stimulate your body to create more heat!
Health benefits of cayenne pepper include pain relief, stimulation of circulation, relief from congestion, and release of stomach enzymes and saliva. Diets rich in capsaicin are shown to have favorable effects on atherosclerosis, metabolic syndrome, diabetes, obesity, non-alcoholic fatty liver, cardiac hypertrophy, hypertension, and stroke risk.
Capsaicin may have important potential for promoting vascular and metabolic health
Unravelling the Mystery of Capsaicin: A Tool to Understand and Treat Pain
The effects of hedonically acceptable red pepper doses on thermogenesis and appetite
Effect of capsaicin on thermoregulation: an update with new aspects
Herbs that Ensure Good Health and Longevity
Eggplant
Eggplant, Solanum melongena, are in the nightshade family, like tomatoes and peppers. They come in several varieties, which include Chinese Eggplant, Fairytale Eggplant, Italian Eggplant, Black Beauty Eggplant, and more! Some varieties are lighter in color than others. My favorite to grow is Chinese Eggplant! They grow almost like tomatoes. Space them 2-3 feet apart to give them lots of room. And put them in a very sunny spot! Keep the soil fertile and moist. Compost is always great to add in. Once they get big, you may have to stake or cage them or attach them to a small trellis for support.
The secret is in its pigments. Do you see that elegant purple sheen? It comes from the anthocyanins in the peel, which are pigment molecules known for antioxidant properties. Antioxidants prevent oxidative stress. Oxidative stress causes DNA damage. Anything that can help to protect against DNA damage can help to protect against chronic disease such as cancer. Eggplants were also found to lower blood pressure and on top of that, they inhibit angiogenic properties. Wait! Putting a block on angiogenesis? You mean the same angiogenesis that tumor cells exhibit in efforts to reap all of your nutrients, grow, become strong, and take over your body? Yes…that same angiogenesis.
The PLANT is where its at! We call it “balanjay” where I’m from. =)
Eggplant fruits protect against DNA damage and mutations
Antiangiogenic activity of nasunin, an antioxidant anthocyanin, in eggplant peels
Dill
Dill, Anethum graveolens, is an annual herb that thrives in slightly acidic and well-drained soil. When growing dill, you should sow seeds directly in the ground because they are a bit challenging to transplant. Plant it early in the spring in a spot that gets lots of sun and not a lot of wind (they get pretty tall and the stalk is hollow).
Dill is in the same family as parsley, carrot, celery, and coriander. These all form umbels when they flower. The stems that hold the flowers all come from one point, similar to the structure of an umbrella.
Dill is an ancient herb known to be in pickle products on the market today. Dill Pickles! The leaves are known to be a digestive aid, relieving gas and intestinal spasms and thus tummy pains. It is a common ingredient in “gripe water” for young children. It can lower stomach acid secretion and protect stomach cells. It was found to be as effective as mefanamic acid, a pharmaceutical drug used to reduce pain from menses. It can also be used as a natural preservative since it has just as potent antibacterial activity as prescribed antibiotics.
If you’ve got a colicky baby, killer menstrual cramps, or an upset tummy … dill’s got your back!
Anethum graveolens: An Indian traditional medicinal herb and spice
Effects of Anethum graveolens L. seed extracts on experimental gastric irritation models in mice
Blackcurrant
Blackcurrant, Ribes nigrum, belongs to the gooseberry family of plants. Not to be confused with Zante currants, which is a raisin made by drying a seedless variety of grape called the Corinth grape. There are also red and white currant varieties. They are very tart and are usually used to make jams, jellies, and juices. Blackcurrant is a perennial, but it is hard to start from seed. I recommend getting a pant from a nursery and introducing it into your garden that way. Native to Europe and Northern Asia, blackcurrant grows better in cooler climates. Extreme high temperatures and too much sunlight can burn them out. These conditions also reduce the anthocyanins and nutritive compounds in the fruit.
Did you know that growing blackcurrants in the US used to be illegal?! The ban on the plant was lifted in 2003. But only in some states! There are still a few states with tight restrictions.
Myricetin is the star flavonol in Blackcurrant. The fruit also contains Vitamin C, potassium, selenium, phosphorus, and decent amounts of calcium, magnesium, and iron. Health benefits include: antioxidant, antimicrobial, antiviral (specifically with influenza and herpes), immunomodulatory, anti-inflammatory (especially for the liver, fat tissue, and lungs), hypotensive, control blood insulin & glucose levels, and improve fat metabolism (increase fat oxidation). It has anti-proliferative, anti tumor, and antimutagenic (protection against DNA damage) activity, which are all known to help rid cancer. It is great for cardiovascular health, skin health, and eye health (improves night vision).
When Blackcurrants anthocyanins are taken prior to intense/strenuous exercise, it causes less muscle damage/fatigue and inflammation because it increases peripheral blood flow. It does this by activating NOS (Nitric oxide synthase) enzymes to produce more nitric oxide, which is a vasodilator. Since the muscles of the blood vessels are more relaxed now, blood flow increases. This causes an increase of oxygen delivered to the active muscles, as well as quicker clearance of the byproducts of exercise (like lactate and reactive oxygen species). This makes blackcurrants a great tool for recovery from prolonged intense/strenuous exercise. Blackcurrant also increases the ability to burn fat to be used as energy, which is helpful once you run out of carbohydrates to effectively burn for energy (which happens in prolonged bouts of exercise). So, Blackcurrant enhances performance especially in endurance exercises, like sprinting and cycling.
Not only does blackcurrant increase peripheral circulation, but it also increase blood flow to the eyes! Nitric oxide does not just relax smooth muscles in blood vessels, but also relaxes smooth muscles in the eye which are responsible for maintaining eye pressure and fluids. This helps with ocular issues like eye strain, myopia, and glaucoma. People with glaucoma usually have high eye pressure, which damages the optic nerve and can later cause blindness. Blackcurrant were found to normalize the pressure levels in the eye, attenuating distress.
Biological Activity of Blackcurrant Extracts (Ribes nigrum L.) in Relation to Erythrocyte Membranes
Anthocyanin-rich black currant extract suppresses the growth of human hepatocellular carcinoma cells
Anti-influenza virus activity of crude extract of Ribes nigrum L
Therapeutic Effects of Anthocyanins for Vision and Eye Health
Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases
Potential of the Bioflavonoids in the Prevention/Treatment of Ocular Disorders
Beneficial Physiological Effects With Blackcurrant Intake in Endurance Athletes
Understanding the factors that effect maximal fat oxidation
Cilantro
Coriander, Coriandrum sativum, is also known as cilantro and Chinese Parsley (not parsley!). Most people call the seeds “coriander” and the leaves “cilantro”, but they come from the same plant. The entire plant is edible, from roots to stems to leaves to seeds. Seeds are usually dried and toasted on the bottom of a skillet to flavor food; sometimes they are also crushed to release more potent flavors and aromas. The leaves are very soft and light and are mostly used for garnishing or puréed in sauces/salsas.
Cilantro grows quickly and likes light, but loves cooler temperatures. Like most lettuces, really hot temperatures and too much sun will cause them to “bolt”. They will get too tall and flower prematurely. The flavor may also be a bit bitter. If you live in a warm climate, make sure they get some shade or refrain from planting them in the summer time. You can harvest cilantro continuously through the season. Use a cut-and-come method as you would with kale. Pick the older outer leaves and allow the center of the plant to continue sending out new leaves. At the end of the season, collect and dry the seeds to be used for seasoning or to replant next year. Since cilantro is very delicate, you may want to sow seeds directly into the soil because transplanting them might be a bit challenging, especially if the plant is still young.
Health benefits of coriander include: antimicrobial, antioxidant, antidiabetic, antiepileptic, anti-mutagenic, anti-inflammatory, anti-hypertensive, neuroprotective, hypolipidemic, anxiolytic, anti-convulsant, and antifungal. Coriander was found to enhance the treatment of diseases such as Alzheimer and cancer.
Prolonged exposure to heavy metals can depress your natural antioxidant system, among many other bodily functions. The leaf of cilantro has antioxidant activity because of its chelating effects. Chelators can bind to heavy metals and safely escort them out of your body. Cilantro can help your body to get rid of mercury, lead, arsenic, and cadmium … restoring power to your antioxidant system, whilst reducing the burden on your liver and kidneys.
Cilantro has also been found to chelate heavy metals out of polluted water and contaminated soil, making it an excellent candidate for environmental remediation. I mean …. If it can pull toxic metals out of water and soil, think about what it can do for us. Cause remember we ain’t nothing but some dust and water with some light breathed into us.
Coriander (Coriandrum sativum L.) and its bioactive constituents
Preventive effect of Coriandrum sativum (Chinese parsley) on localized lead deposition in ICR mice
Chelation: Harnessing and Enhancing Heavy Metal Detoxification—A Review
Malabar Spinach
Malabar Spinach, Basella alba, is a semi succulent vine found mostly in tropical regions. It’s a perennial, but can be grown as an annual in the summer in colder regions. It loves the sun! It’s known for being resistant to plant pests and diseases. Planting it near other crops will help to deter insects. Big recommendation for beginner gardeners!
It’s also known as Indian Spinach or Ceylon Spinach. Where I’m from, we call it “Poi”. It’s actually not related to true spinach. So the name is sort of a misnomer. The texture of the leaf is thick and once you cut it, it’s a bit slimy. It has mucilage, which protects our mucous membranes like that of the digestive tract. Certain plants produce a lot of mucilage, which form a protective film on our mucous membranes once we consume them. This keeps the layer of cells under the mucous membranes intact. The mucous membranes line areas like the digestive tract, respiratory tract, and reproductive tract. They contain cells that naturally secrete mucus to keep things sliding in our body! The mucilage in Malabar spinach is made primarily of galactose, which is the type of sugar also found abundantly in seamoss!
In diabetics, chronic high blood sugar increases oxidative stress and destroys the antioxidant system. Superoxide dismutase (SOD) is limited and glutathione is depleted. This causes inflammation, which suppresses the function of beta cells in the pancreas, worsening the diabetes issue …. causing high blood sugar, causing oxidative stress and so on … It’s a vicious cycle!!! The antioxidants in Malabar spinach suppress inflammation, lower blood sugar, and increase SOD activity, thus stimulating the recovery of beta cell structure. They were also found to relieve sperm abnormalities, sexual dysfunction, and testicular degeneration caused by diabetes.
Health benefits include: demulcent, mild laxative (found to be safe for pregnancy), digestive aid, wound healing, artificial saliva formulations, soothes hives/burns & skin irritation, enhances male fertility (testosterone production), reduces fever, lowers blood glucose, protects pancreas & liver & kidneys, anti-ulcer, antioxidants, anti-inflammatory, antitumor, anti-angiogenic, calms nervous system, restful sleep, anticonvulsant, headache remedy, rids excess mucus (catarrh), and increases hemoglobin.
It also has a good source of Calcium, Iron, Vitamin A, and Vitamin C.
When the plant approaches the end of its life cycle, a small plump fruit forms around the seed. These fruits are rich in betacyanins and gomphrenin I, which give them a red-violet pigment. The pigment is so potent and stable (resistance to pH, temperature, and light changes) that the fruits are used as natural dyes and food colorants!
Structural identification and bioactivities of red-violet pigments present in Basella alba fruits
Sunflower Seeds
Sunflower, Helianthus annuus, come in several varieties. The Russian Mammoth sunflowers are huge and are usually the ones grown to harvest and eat the seeds. They have thick stalks which can reach up to 12 feet high! Some flowers can get bigger than a foot in diameter. Their vibrant yellow color will attract pollinators to come and dwell in your garden. Plant them about 2 feet apart and give them lots of sun! Sunflowers have a deep taproot. So, make sure you plant them in an area where the soil goes at least 3 feet deep. Sunflowers are annuals. Plant them in the late spring/early summer and you should have sunflower discs in the early fall to harvest. One seed will grow to produce a disc with tons of seeds!
Do you know that on any given day, the immature sunflower bud will track the sun’s location? It will turn from east to west and it is incredibly noticeable. This is called solar tracking. At night, the bud will turn back facing the east side, waiting for the sun to come up again. It knows it’s night and expects dawn in a few hours. Plants have biological clocks too!
The sunflower seed is actually the hull plus the kernel. The “kernel” is what you get when you crack the seed open. The kernel is the dehulled seed, not the “seed” itself.
When the sunflower grows seeds on its disc, it does so in pairs of intertwining spirals. If you count the spirals that turn clockwise, you are more than likely to get a Fibonacci number. The spirals that turn in the other direction will be the successive Fibonacci number. This means the ratio of adjacent spiral counts are the closest approximation to the golden ratio!
The design on the disc, is not just pleasing to the eye. It is a necessity for optimal seed packing. A seed is always formed in the center. Then moves outward to the edges of the disc. This means every new seed has to be formed after turning an angle away from the old one. If there is no turn, the seeds will just stack in a straight line. Simply a poor design and a waste of disc space. So what is the ideal angle to turn? The angle that is based on the most irrational number, the golden ratio. If the plant puts out seeds in one degree off from this golden angle, there will be gaps on the flower disc where seeds are not sitting. A waste of space!
This happens more than just often in nature, as it is a genuine phenomenon. These sequences are easily seen in pinecones, cacti, pineapples, and several other flowers and leaf structures.
Mama’s tryna tell us something and her natural tongue is mathematics!
Fibonacci sequence: 0,1,1,2,3,5,8,13,21,34,55,89,144 ...
Phototropic solar tracking in sunflower plants: an integrative perspective
Is the golden ratio a universal constant for self-replication?