By Karen Kier
Pharmacist on behalf of the ONU HealthWise team
On July 19, 2021, country music singers Jordan Davis and Luke Bryan released their song titled Buy Dirt. The song spent 25 consecutive weeks on the Billboard Top Country Hits with two of those weeks being at number one. The song won the Country Music Association Award for Song of the Year in 2022. In an interview, Davis was once quoted about the meaning of the song and he felt it reflected faith, family, friends, and ultimately finding your happiness.
How can dirt bring about one’s happiness? New studies indicate playing in the dirt and gardening can help your health.
Growing your own fruits and vegetables can provide fresh and nutritious ways to add an extra boost to your health. Evidence shows increasing fruit and vegetable consumption in your daily diet can help reduce heart disease, type 2 diabetes, and certain types of cancer. Many of these fruits and vegetables contain important antioxidants such as anthocyanins in purple vegetables, lycopene in tomatoes (red produce), and beta-carotene in orange colored fruits and vegetables. These antioxidants are even more powerful when going from the garden to the table within minutes of harvesting. This is a major advantage over store-bought produce and often can be a less expensive alternative. Fresh-picked produce maintains higher levels of vitamin C and folic acid (vitamin B9).
Growing your own microgreens can have some significant health benefits. Microgreens are the younger versions of vegetables and herbs. They are usually picked within 7 to 21 days of germination. These microgreens can have 4 to 40 times the vitamins, antioxidants, and minerals compared to when they are harvested later.
Examples of microgreens include arugula, cilantro, basil, pea shoots, mustard, broccoli, radish, and sunflower. Sunflower and arugula can help with skin and aging. Sunflower and mustard microgreens have lots of omega-3 fatty acids and potassium for heart health. Cilantro and pea shoots can help with digestive health. An advantage of microgreens is they can be grown in your living space all year.
When thinking about growing your own produce, consider some heirloom varieties with more nutritional density, such as purple carrots, candy-sweet cherry tomatoes, Cherokee purple tomatoes, Tuscan kale, or Musselburgh leeks from Scotland.
In addition to the evidence for improving health with fresh fruits and vegetables, there is evidence for other benefits of digging in the dirt.
A study published in the journal Public Health Nutrition showed elementary school children had a 70% increase in the acceptance of fruits and vegetables in their diets if they were part of a school gardening program. For adults, home gardening is considered a moderate form of exercise by burning 200 to 400 calories an hour. According to a study published in the International Journal of Environmental Research and Public Health, older adults can benefit from gardening activities (referred to as horticultural therapy), including a reduce risk of cognitive decline, improved hand strength, and balance. A study published in Frontiers in Psychology reported a reduction in stress levels in adults who use horticultural therapy.
Registered dieticians have suggested that healthcare professionals recommend home gardening as a lifestyle intervention to improve our health. They recommend starting by asking about a patient’s willingness to try gardening, available space, and the person’s dietary patterns. The suggestions include starting with window herb gardens or finding community garden partnerships.
They suggest starting small and choosing plants that patients already enjoy eating. Herbs and microgreens can be easy to start due to rewards in weeks to months no matter the temperature outside. If you are going to go outside, get recommendations on local growing zones and conditions.
A suggestion is to find a local Master Gardener program or expert in your community to help you get started. They have the skills, tools, and resources to make your garden successful.
The Master Gardener Volunteer Program started in Seattle, Washington in 1972. The program has been available in Ohio since the 1970s and continues to grow throughout the state. As of 2024, 62 counties in Ohio offer a Master Gardener program. The program is offered through The Ohio State University Extension Offices (https://mastergardener.osu.edu/home). You do not need to have gardening skills or knowledge to take the program, but rather a passion to learn. Even if you do not want to take the course, there are Master Gardeners in your area with expertise. Check for your county website to find a local volunteer.
Time to buy dirt and get digging!
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