Designing for nutritional diversity

Overview Nutrition means how any living organism changes and uses food for life. As we are designing Brook End to maximise self-reliance it is vital that we design to most effectively meet our nutritional needs. While we are still likely to purchase many foods from outside our 'system' as convenience allows, we can still grow crops that are a mainstay of our diets, providing us with maximum nutrition. In this section I have tried to apply permaculture to diet design and summarise some of my readings to best inform our planting and placement decisions. Foundations of a healthy diet: Vegetables, fruits, legumes & nuts, healthy fats such as nuts and seeds as well as staple foods are the foundation of a healthy diet. Some people may choose to consume animal products. Catch & Store Energy Staples are those that are high in carbohydrate. Potatoes for example are a key staple in the UK, however these can be improved by embracing diversity - that is planting different varieties, also to extend the season. Grains can be grown on a small scale however many require processing equipment. At Brook End we focus on growing fruit & vegetables as well as nutritious leafy greens that are the nutritional baseline of our health. It would be beneficial also to research potato alternatives rich in carbohydrates as well as nut production at Brook End. Wild Foods Another area of research is the nutritional value of wild or uncultivated plants. Many studies have shown their superior levels of nutrients and therefore it would be positive to design in seasonal wild foods into our diets at Brook End, as there are many self-willed plants such as nettles that are highly nutritious and can reduce energy and labour for us to grow. Nourishing Herbal Infusions Herbalist, Susan Weed, recommends steeping these herbs overnight in hot water, straining & drinking in the morning for nourishing drinks full of vitamins and minerals. Species include: Nettle leaf, oatstraw, burdock root, linden flowers & leaves, violet leaves and red clover blossoms.
Nicole Vosper, Wild Heart Permaculture 2011

The Role of Leafy Greens In the Leaf for Life resource book, 21st Century Greens, David Kennedy illustrates the role of leaf vegetables in nutrition, most particularly for their role in addressing micronutrient malnutrition. He illustrates how leaf crops, eaten raw or processed into leaf concentrate can be nutrient superfoods. This also extends to alternative leaf crops, such as those from trees or perennials, which are a positive design decision due to their multifunctional benefits in ecosystems.

Vitamins & Minerals The Recommended Daily Allowance for Vitamins and Minerals is defined as the minimum daily amount of nutrient required to avoid a deficiency. The RDI is listed below. This section identifies cultivated plants that are sources for these vitamins and minerals, which we can cultivate* at Brook End.

Magnesium: supports many functions Leaf sources: (Mg per 100g raw leaves per USDA) grape leaves 95, swiss chard 81, spinach 79, beet greens 70, purslane 6 Iron: Cell growth & energy Leaf sources: (mg/100g fresh, edible portion) parsley 6.8, dandelion 3.1, spinach 2.7, amaranth 2.3, purslane 2.0, swiss chard 1.8, vine spinach 1.5, mustard greens 1.5, Iron: Cell growth & energy Leaf sources: (mg/100g fresh, edible portion) parsley 6.8, dandelion 3.1, spinach 2.7, amaranth 2.3, purslane 2.0, swiss chard 1.8, vine spinach 1.5, mustard greens 1.5, cabbage 0.6 Vitamin B6: Plays a major role in keeping blood cells acting efficiently & fighting infection. Aubergine, bananas, beetroot, broccoli, cauliflower, celeriac*, courgette, grapes*, green cabbage, leeks, legumes, mushrooms*, nuts*, parsnips, potatoes, raspberries, red peppers, shallots*, spinach, sweet potatoes*, squash, Swedes*, sweet corn, tomatoes, turnips*, watercress, whole grains*. Vitamin C: Improves resistance to infection & healing efforts of the body. Apples, artichokes*, asparagus*, blackberries, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celeriac*, chicory*, citrus fruits*, courgettes, endive*, fennel bulbs, French beans, kale, kiwi fruit*, leeks, lettuce, melons*, onions, parsley, parsnps, pears, peas, peppers, radish, rhubarb, runner beans, shallots*, spinach, squash, strawberries, Swedes*, sweet corn, tomatoes, turnips, watercress. Vitamin E: Antioxidant protecting against free radicals. Blueberries*, green leafy vegetables, kale, soya beans*, sunflower seeds*, wheat germ*. Folate: essential for the creation of new cells Asparagus, blackberries, black-eyed beans*, broccoli, brussel sprouts, cabbage, cauliflower, celeriac*, romaine lettuce*, courgette, fennel bulbs, frnech beans, kidney beans*, leeks, legumes, mushrooms*, parsni[s, peas, raspberries, runner beans, salsify*, spinach, squash, sweet corn. (MCG 100g) spinach 194, mustard greens 187, collard greens, 166

Vitamin A: An antioxidant, needed for good vision, healthy skin & bone development. Artichokes, broccoli, brussel sprouts, cabbage, carrots, cherries, french beans, garlic, kale, onions, peppers, pumpkins, runner beans, spinach, sweet potatoes*, tomatoes, turnip greens*, watercress. Leaf sources: (MGG RAE per 100g fresh, edible portion) grape leaves 1376, broccoli leaves 800, kale 769, swiss chard 306, watercress 160 Vitamin B1: Helps the heart, digestive & nervous system to function properly. Cannot be stored & needs to be replenished daily. Artichokes, cabbage, cauliflower, celeriac*, chicory*, endive*, garlic, leeks, mushrooms*, nuts, onions, parsnips, peas, potatoes, pumpkins, seeds*, soya beans*, spinach, Swedes*, sweet corn, wheatgrass*, whole grains* Vitamin B2: Essential in normal growth development, releases energy from carbohydrates. Artichokes, asparagus, broccoli, garlic,, mushrooms*, okra, onions, salsify*, spinach turnip greens*, whole grains*. Niacin (B3): Breaks down fats & sugars, helps to maintain efficient functioning of the stomach, nervous system & skin. Artichokes*, leafy green vegetables, mushrooms*, parsley, peas, soya beans*, sweet corn. Pantothenic Acid (B5): Breaks down fats, proteins and carbohydrates and enables energy production. Artichokes*, broad beans, broccoli, chicory, haricot beans*, lentils*, mushrooms*, sweet potatoes*. Resources Linda Gray, Grow Your Own Pharmacy Steve Charter, Eat More Raw Susan Weed, Herbal Wise st David Kennedy, 21 Century Greens World Food Programme, Low Input Food & Nutrition Security: Growing & Eating More using Less http://www.neverendingfood.org

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