Iron In Plant Foods

Many individuals are concerned that they will not get enough iron when they start to eat a plant based diet. The truth in the matter is that iron is prevalent in a wide variety of plant foods. In fact, an individual who properly consumes a plant-based diet gets just as much iron as individuals who do not eat plant-based!

Iron is a trace element which is needed by the body for the formation of blood. More than half of the iron found in our blood is in the form of haemoglobin (the red pigment in blood). Haemoglobin helps transport oxygen from the lungs to our tissues, and plays a role in activating enzymatic reactions and is necessary for collagen synthesis. It is also needed for regulation of cell growth and is required for good cognition and behaviour.

What about heme and non-heme iron?

I find a lot of people are confused about the difference between heme and non-heme iron. Heme iron is the iron found in animal proteins (meat, fish, poultry, eggs, dairy), and is more readily absorbed by the body than non-heme iron (an iron form found in plant foods). It is also important to recognize that the human body has no mechanism to rid itself of excess iron, and thus our bodies evolved to tightly regulate the absorption of iron (1).

When our iron stores are low, iron absorption is boosted to the intestines, and when our iron stores arehigh, iron absorption is blocked in the intestines. This mechanism only works with non-heme iron! When we consume animal products and are receiving heme-iron as our main iron source, our bodies can no longer regulate this iron intake (2). When we consume too much heme-iron (remember, heme-iron is from animal proteins), our intestines cannot regulate the iron influx, and thus, it passes right through the intestinal barrier, leading to a body that is technically considered “Iron Toxic.”

Iron toxicity leads to decreased absorption and utilization of vitamin E, diabetes, gut disturbances, hair loss, increased free radical production (iron is a pro-oxidant (3), which leads to oxidative stress and DNA damage, which can result in cancer, inflammation and worsened arthritis symptoms), liver disease and heart disease.

Non-heme iron and vitamin C:

The heme-iron in meat, as described above, is very readily absorbed into the bloodstream. Non-heme iron requires being released from its food components by the hydrochloric acid and digestive enzyme pepsin in the stomach. Non-heme iron must also be shuttled from the digestive tract into the bloodstream by a protein called transferrin. 

Tannins found in coffee and green, black and some herbal teas can inhibit the absorption of this plant iron, whereas vitamin C is a strong enhancer of plant iron, and can overcome inhibitors in plant foods (inhibitors like tannins in tea and phytates found in legumes and grains). You should avoid the foods that inhibit iron absorption (coffee, cocoa, black, green and herbal teas), and focus on foods that promote iron absorption (high vitamin C foods) when consuming a plant-based meal.

Vitamin C is found in most fruits, with the highest being in citrus fruits. It is also found in green leafy vegetables like broccoli, kale, collards, swiss chard, and brussels sprouts as well as cauliflower and bell peppers (all colours).

Low iron stores are not necessarily unhealthy!

Low iron stores are associated with higher glucose tolerance and might help prevent diabetes (4). High iron stores have also been linked to cancer and heart disease (5).

How much Iron do you need? 

Women need around 8-18mg of iron (depending on menstrual cycle – if cycling through menses, women should consume on the higher end of the spectrum), and men need around 8-11mg of iron, daily. Pregnant women should consume up to 30mg of iron daily.

Plant-based foods high in non-heme iron:

Here is a short list (including but definitely not limited to) of plant foods rich in iron! Be sure to combine these foods with a vitamin C containing plant food of your choice to help increase absorption!

1. Pumpkin seeds: 2 tbsp. = 8.6 mg

2. Spinach: 1 cup = 6.4 mg

3. Pine nuts: 2 tbsp. = 5.2 mg

4. Hemp seeds: 4.7 mg per 100 grams

5. Swiss chard: 1 cup = 4 mg

6. Figs: 10 figs = 4 mg

7. Sunflower seeds: 2 tbsp. = 3.8 mg

8. Parsley: 1 cup = 3.7 mg

9. Tomatoes: 1 cup = 3.4 mg

10. Coconut: 3.4 mg per 100 grams

11. Potatoes: 1 large = 3.2 mg

12. Beets & Beet greens: 1 cup = 2.7 mg

13. Sweet peas: 1 cup = 2.5 mg

14. Chia seeds: 1 oz. = 2.2 mg

15. Almonds: 2 tbsp. = 2 mg

16. Sprouts: 1 cup = 2 mg

17. Apricots: 10 apricots = 2 mg

18. Bok choy: 1 cup = 1.8 mg

19. Collards: 1 cup = 1.5 mg

20. Kale: 1 cup = 1.2 mg

21. Grapes: 1 cup = 1.2 mg

22. Broccoli: 1 cup = 1.1 mg

23. Avocado: 1 avocado = 1 mg

24. Brussels sprouts: 1 cup = 0.9 mg

25. Bananas: 1 banana = 0.5 mg

Click The Image BELOW For A Print-out PDF Version of Iron in Plant Foods! 

Article Source: Live Love Fruit

Top 10 Ways To Cook Kale

Author: Mary Crimmins

Source: Eat Local Grown

My body has been deprived of leafy greens this summer. It has been so hot here in Nashville, that no greens stood a chance to grow in the blazing heat. Last week, I saw a familiar friend at the Market – KALE! I couldn’t believe it. For me this marked the end of the summer, and the promise of cooler temperatures to come.

So I over zealously bought 5 bunches, which set me back about $15. I didn’t care, I had kale.

Once I got home I realized that I couldn’t really fit all 5 bunches in my refrigerator, so I needed to deal with it in the next day or so. So I decided to make up a big batch of kale pesto that I could freeze. (Recipe)

After receiving lots of messages via twitter about what else people could do with kale, I figured I’d better help ya’ll out and offer a few ways to prepare it. It’s no secret that kale is one of nature’s super foods, and getting it into your diet is worth the effort.

 10 Ways to Prepare Kale

1. Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.
2. Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.
3. Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.
4. Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.
5. Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.
6. Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy.
    
7. Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.
8. Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.
9. Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.
10. Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.

Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy!

How to make Kale Chips

8 Ways To Eat Healthy On A Budget

I am often asked how individuals and their families can eat healthy when they have to stick to a monthly budget – when a container of organic lettuce costs 3 times as much as an easy pop-me-in-the-microwave dinner, it is often much more convenient (and cheaper) to go for the latter than the former.

However, once you begin to realize how much you might be spending on food items outside of the foods you buy at a grocery store (say, a lunch bought at work, or going out to eat a couple times a week for dinner) you start to realize that you could be saving pocketfuls of cash.

When I switched my diet, I actually managed to save money because I stopped eating out, I gave up alcohol, I don’t smoke cigarettes, and I live a simplistic life with minimal materialistic possessions. Even choosing organic foods didn’t budge the bills – I came to realize that much of the organic produce was similarly priced as the non-organic produce, and that shopping around was my best bet to getting good deals.

Here are some tips and tricks so that you can work toward consuming a healthy, high raw and organic lifestyle on a budget!

Farmer’s Markets

Farmer’s markets are one of the best ways to get the most for your money. The produce is fresh, local, and instead of supporting corporate giants, you are supporting individuals in your community which leaves a sense of fulfillment and gratitude. If you are concerned about pesticides and herbicides, you can often find vendors which are certified organic, or, you can simply ask the farmers if they spray their farms. You can make the decision as to whether you trust their sincerity, I often take their word (and individuals who cannot afford certified organic labelling, but do not spray, usually have cheaper produce too!).

Store Swapping

Shopping between stores for the best deal is a must for helping save money. I often find that the same produce distributors at one store might be 2-3 dollars cheaper at another (which can save a lot of money, especially if you are buying per pound or kilogram). Getting to know stores and which are more pricey than others is also useful in ensuring your money isn’t spent ruthlessly.

For example, I often shop between a few different stores in my area. There is Organic Planet, Organza, Vita Health, Superstore, Safeway, Mondragon, and of course farmer’s markets in summer. The prices between these places vary, and so I shop between them weekly to find the best deal on organic produce.

Sprouting

Sprouting is incredibly easy, and they are packed with a variety of nutrients. Eating nutrient rich foods help satiate the hunger signals in your brain, and also help mineralize your body (meaning that you don’t need to eat as much food and thus save money). If you are fond of sprouts but can’t afford them, sprouting is also an excellent way to save money.

Buying bulk sprouting seeds and sprouting them in an old jar with a sprouting lid (or even a rubber band and some clean pantyhose) is inexpensive and one of the best ways for introducing organic micro-greens into your diet. My favourites to sprout are sunflower seeds and broccoli seeds (all organic of course!).

Bulk Buying

Buying in bulk is an excellent way to save money, especially if you want to go in on it with a couple other friends or households nearby. You can also ask your local health food store if they sell items in bulk, and if so, if you can get a discount (for example, an organic grocer in my city gives a 10% discount on items when you buy in bulk).

Going to your local health food store and buying your nuts, seeds, legumes, dried fruit or grains (if you consume grains) from bulk bins is a sure way to save money on the same product that might be in a fancy package but priced at double the cost.

On Sale Produce

A lot of stores have discounted produce shelves where they put produce out that can no longer be sold because they are not in perfect condition. Usually this means that all of the ripe, ready to eat fruit will be in these discounted sections, which is great because that is the condition we should be eating our fruit in – RIPE!

Wholesalers are also a great way to save money on produce, although finding organic wholesalers is a little more difficult (especially where I live). Whenever I buy produce, if I find some fruit or vegetable that looks a little bruised or battered up, I will ask the produce people or someone up front if I can get it for a discount price. More often than not, their answer is yes, and I end up getting a 50% discount on my produce!

Eat at Home

Preparing food and eating at home is one of the most important lifestyle changes to help save money. Eating out is expensive, no matter what way you look at it. I can stay at home and make the most delicious, satiating, massive salad for under $7, OR, I could go out and get a bland, boring salad which is 1/8th of the size of the ones I make at home for $10. It only makes sense not to eat out when you can.

Eat Seasonally

Seasonal eating is another great money saver. Seasonal produce is much cheaper, because it is much more abundant and readily-available (opposed to something being grown under less-than-optimal conditions during a time when nature did not intend for it to be grown). Eating seasonally is also much healthier too! In-season produce is more nutrient dense, and also more flavourful. This also works out well for people who do not want to eat vegetables or fruit, because in-season produce that tastes better will be eaten more often.

Ditch Supplements (& other non-necessary expensives)

If you are consuming vitamin and mineral rich fruit and vegetables, supplements are not really necessary. Protein powders and daily vitamins are taken to supplement an already deficient diet. If you are eating healthy, and consuming adequate quantities of fresh, organic, mostly local produce then your body doesn’t need supplementation. The same goes for superfood blends which can be bought for so much cheaper in bulk at health food stores, separately, and mixed yourself.

Supplements are a $25-billion-a-year industry, because so many people think they need supplements to have a balanced body chemistry. Nutritionists and medical professionals argue that supplements are necessary because most people don’t eat enough fruit and vegetables and rely more on processed foods which lack essential nutrients. When I went raw vegan I removed all supplements from my diet and my blood work still comes out great every year (and I have been raw for 3.5 years!).

It might also be the case that the soil in which our food is grown is depleted and thus lacks essential minerals. If you have reason to believe that your food may not be mineral rich, then look into buying a quality mineral supplement such as those provided by Mother Earth Minerals.

Article Source: Live Love Fruit

Raw Vegan Kale Chips.

KALE CHIPS RECIPE

MAKES 4 SERVINGS

INGREDIENTS:
-1 bunch kale -1 bell pepper -1 C soaked walnuts -1/2 C nutritional yeast
-1/4 C maple syrup -2 TBSP lemon juice -1/2 TSP salt -1/2 TSP cayenne
METHOD
-Soak nuts overnight and then strain them. -Place nuts in food processor, add remaining ingredients, and pulse until the entire mixture is fully incorporated. -Place kale leaves in a bowl, add your mixture, and then massage the mixture into the leaves. -Spread the coated leaves on your dehydrator sheet or on cookie sheet with wax paper. Dehydrate overnight or bake in oven at 200F until crispy.

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Seven Natural Pharmaceutical Counterparts

Did you know that over 50% of the drugs in clinical use today contain natural products (and their derivatives and analogs)? These natural products are synthesized from plant compounds and bring up the question of why individuals suffering from illnesses are simply not provided with a prescription to eat these foods instead of given a chemical concoction of chemical pills with a component of said plant compounds.

Over 4 billion prescriptions in the United States and Canada make up more than 80% of the world’s prescription opioids. Even worse, between 1997 and 2012 these prescription opioids have increased in dosage by almost 500%!

Drug overdose death rates in the US have more than tripled since 1990. In 2008, drug overdoses were the leading cause of death of more than 36,000 people, most of these caused by prescription drugs. Nearly 15,000 people die every year of overdoses involving prescription painkillers – but doctors continue to prescribe, leaving this problem largely unfixed.

It is hard for some individuals to believe that plants have the power to heal and cure. Usually it is the case that people want a quick fix so that they do not have to give up their poor lifestyle and dietary habits. It is up to us to take responsibility for our own bodies and heal underlying health problems properly instead of bandaging them up with bandaids that keep falling off (and with wounds that fail to heal).

Most of the drugs prescribed today are those for pain, high blood pressure, cholesterol reduction, antacids, antipsychotics, hypothyroidism, diabetes and antibiotics. If you knew that you could simply increase the consumption of the proper foods (with no side effects) in your diet to help heal your body naturally – would you? Make the commitment and get off prescription drugs for good! Ask your doctor or take responsibility for your own health and wellness and start to eat proper, while phasing out prescription medications that are quite possibly doing your body no good.

1. Hydrocodone (Acetaminophen/Vicodin/Oxycontin)

Used for pain. Works as a narcotic & analgesic. 

Side effects/consequences: cardiac arrest, liver damage, bradycardia, coma, seizures, respiratory depression and death.

Natural Alternatives: ginger, turmeric, berries, cherries, celery, cayenne pepper, dark leafy greens, nuts (especially walnuts)

2. Statins (Lipitor/Zocor/Crestor)

Used to reduce LDL (“bad”) cholesterol. Works by inhibiting HMG-CoA reductase, an enzyme critical to cholesterol production in the liver.

Side effects/consequences: acute kidney failure, cancer, inflammation & muscle breakdown, cardiovascular disease, diabetes, death, interference with hormones.

Natural Alternatives: Nuts, spinach, apples, turmeric, cranberries, tomatoes, green tea, alfalfa sprouts, bell peppers, garlic, fenugreek seeds, licorice root, hawthorn berry

3. Lisinopril (Prinivil/Zestril) and Norvasc (Amlodipine)

Used to reduce high blood pressure. Works by interfering with the metabolism of calcium.

Side effects/consequences: impotence, cancer, depression, blood disorders, tachycardia, gum enlargement, liver inflammation, hepatitis, elevated blood glucose, harsh skin conditions.

Natural Alternatives: citrus fruits (grapefruit, lemon, lime, orange, pineapple), high vitamin C vegetables (chili peppers, bell peppers, thyme, parsley, leafy greens, broccoli), magnesium rich foods (green leafy vegetables, cacao, brazil nuts, almonds, cashews, pumpkin seeds, pine nuts, black walnuts), potassium rich foods (bananas, mushrooms, oranges, dates, sweet potatoes), coconut oil, and coconut water

4. Synthroid (levothyroxine sodium)

Used for hypothyroidism. Works by replacing thyroid hormone, and thus stops natural thyroid hormone production altogether. 

Side effects/consequences: reduction in bone mineral density (caused by long-term suppression of TSH), elevated blood glucose levels, coma, adrenal insufficiency, heart failure, interferes with proper metabolization of iodine. 

Natural Alternatives: seaweed, kelp, radish, bananas, parsley, cranberries, strawberries, and leafy greens rich in copper, iron, selenium and zinc (such as kale, collards and swiss chard)

*Exercise is essential to the healing of a malfunctioning thyroid – aim for 20-30 minutes a day!

5. Prilosec (omeprazole/generic versions of nexium)

Used as an antacid. Works by preventing the stomach from secreting gastric acid which also halts proper digestion of food in the small intestine.

Side effects/consequences: ulcers, tachycardia, bradycardia, angina, palpitations, elevated blood pressure, pancreatic inflammation, irritable bowel syndrome, liver failure, liver disease, muscle weakness, skin conditions, tinnitus, inflammation of the eyes, increased urination, anemia, blood cell disorders.

Natural Alternatives: grapefruits, broccoli sprouts, raw honey (local is the best), marshmallow tea, glutamine, slippery elm, aloe vera juice, baking soda, probiotics

6. Azithromycin and Amoxicillin

Used as an antibiotic. Works by inhibiting the bacterium’s cell-wall-building mechanism so it can no longer replicate. These drugs also inhibit protein synthesis of the good bacteria needed by our bodies for proper immunity and digestion.

Side effects/consequences: destruction of healthy bacterial populations (even if you have had just one round of antibiotics in your entire life), inflammation of the liver and colon, allergic reactions, obesity, antibiotic resistance in humans, and destruction of stomach lining and thus inflammation of the stomach.

Natural Alternatives: vitamin D (sunlight preferably), garlic, coconut oil, turmeric, nuts, raw honey (local is best), green tea, paul D’Arco, burdock root, grapeseed extract, golden seal, and oregano oil

*Drinking plenty of water (4-6L) when you are sick is essential to flush the bacteria out of your system.

7. Glucophage (metformin)

Used as an oral anti-diabetic drug. Works by suppressing natural glucose production in the liver.

Side effects/consequences: malabsorption of vitamin B12 (and thus B12 deficiency), bladder cancer, impaired liver and kidney functioning, lactic acidosis, increased homocysteine levels, heart failure, interferes with proper pancreatic functioning

Natural Alternatives: black tea, green tea, vitamin D (especially in the form of sunlight), turmeric, nuts, chia seeds, green leafy vegetables, cinnamon, red grapes, broccoli, spinach, green beans, berries

Sources: Live Love Fruit

http://scholar.lib.vt.edu/theses/available/etd-72198-18137/unrestricted/Body.pdf

http://preventdisease.com/news/13/021213_The-7-Most-Prescribed-Drugs-In-The-World-And-Their-Natural-Counterparts.shtml

http://www.cdc.gov/homeandrecreationalsafety/rxbrief/

webmd.com

mercola.com

drugwatch.com

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The Dangers of too Much Sugar: What the Sugar Industry Doesn’t Want You to Know

For years, the sugar industry has had to fight negative publicity – and for good reason. Sugar and all its sweet goodness has been blamed for childhood hyperactivity, cavities, diabetes, obesity, and cancer, among other things. But fought back the industry did, and they were largely successful, distracting consumers by blaming other culprits and spending heavily on positive marketing.

The Sugar Industry’s Lies

But the research continues to pile up. In an extensive Mother Jones piece, we learn just how much effort was put into the sugar industry’s campaign to keep the truth from us. Effort and money. The sugar people spent loads of cash on investigating the negative effects of sugar substitutes. And while we aren’t here to say things like aspartame are good for you, the sugar industry’s efforts were far from noble.

For instance, way back in 1942 a document was circulated among sugar cane and beet producers, giving them help in countering the anti-sugar campaign that (gasp!) was encouraging weight conscious women to forgo the sweet stuff. From 1975 to 1980, the Sugar Association spent over $650,000 funding 17 studies that would ultimately support the sugar industry. These studies suggested sugar may be good for depression and even weight management. And the list goes on.

Sugar is natural. But at the rate it is consumed by modern Americans, it is anything but healthful. The average American is said to consume about 70 grams of fructose each day. Children consume 7 trillion calories of sugar from beverages alone every year.

So, what’s the issue? Why should sugar consumption really matter?

It matters for several reasons, but primarily because sugar causes disease.

The Dangers of too Much Sugar

In the latest of many studies on sugar’s negative effects, we learn that increased sugar intake equals an increased risk of diabetes, even with things like lifestyle, obesity, aging, and more accounted for. Though it stops short of causation, according to the researchers, it gets awfully close.

For every increase in sugar availability (equal to a can of soda per day) there was a 1 percent rise in diabetes. While 1% might not seem significant, consider how many people drink multiple sodas each week or even each day.

“No other food types yielded significant individual associations with diabetes prevalence after controlling for obesity and other confounders,” said the study published in PLoS One. “Differences in sugar availability statistically explain variations in diabetes prevalence rates at a population level that are not explained by physical activity, overweight or obesity.”

And if this wasn’t significant enough, further research published in Molecular Cell and reviewed here on NaturalSociety described exactly how sugar consumption and cancer risks are connected. Basically, sugar consumption causes the release of insulin by way of a specific protein. It’s this protein that is known to be a factor in the development of many types of cancer.

Companies will spend millions (and more) to convince you their product is safe for consumption. And it’s only through a concentrated effort and unbiased science that we are able to see these food products may not be everything they are promised to be. While it’s common sense that sugar isn’t a good weight loss aid, information on how it actually harms you is slightly harder to come by.

Additional Sources:

Mother Jones

Pesticides In Produce: Shopper’s Guide

Eating organic produce can be expensive, especially depending on the time of year, and where you live. Although I advocate to eat as much organic produce as possible, sometimes that just isn’t possible. Organic foods, overall, will have higher nutrition because the soil they are grown in is more mineral dense, and they are not sprayed with chemicals that are harmful to the human body.

You have probably heard of the “dirty dozen” and “clean 15″ at some point in your life. The Dirty Dozen are the fruit and vegetables that are most contaminated with pesticides, and should always be bought organic (you would never catch me eating one of these plants non-organic). The Clean Fifteen are those plant foods which are least likely to test positive for pesticides, thus, you can safely buy these foods non-organically.

Analyses of American produce have shown that if you choose five servings of fresh produce from the Clean Fifteen rather than the Dirty Dozen, you can lower the amount of pesticides you consume by 92%!

Below is a shopper’s guide to pesticides in produce which you can print out and bring with you to the grocery store to help guide you on which fruit and vegetables to buy organic. By clicking on the image below, you will be brought to another page which will bring up a much larger version of the shopping list. 

Click the image above to get a full-sized PDF that you can print out and bring with you to the grocery store!

Article source: Live Love Fruit

The Top 30 Flowers For Bees

Bees are vital. Without them, pollination of crops doesn't occur. Bees work tirelessly to provide us with our food, but are struggling in the wild. In recent years it has become apparent that bees, not just the honeybee, are under threat and some have already gone extinct. Find out on this lens which flowers to grow for pollen and nectar that will feed them and help them to increase their numbers. Insects and plants must now be taken care of by gardeners if they are to survive.The private garden is now a better place than the countryside for wildlife, since much agricultural land is now devoid of the diversity of flowers insects need to give them their 'five a day'. It is now thought by scientists in the field that insects need as much variety in their food as we do to get all the trace minerals and vitamins to keep them healthy, so go on, plant flowers for the bees!


HA= Hardy annual   HHA =Half hardy annual   P = Perennial   HB= Hardy biennial   HS= Hardy shrub


·  1
Cosmos (HHA) is an annual flower easily raised from seed. It’s also one of the very best for the bee. Grow it in groups, making the collection of pollen easier for the bees, who won’t have to fly as far to find their food. Cosmos grows 2-5ft tall, the majority reaching about 2ft. It’s from Mexico, so a half hardy annual. Plant out after all danger of frost has passed, and deadhead to keep them flowering continuously through the summer. These open, flat flowers will delight you as well as giving the bees a feast.
·  2
Aster (HHA) ‘Compostion’ or Michaelmass Daisies. Many modern hybrids have little or no pollen. easy to grow, colorful and late summer to autumn flowering, they provide food late in the season. Important if honeybees are to be well fed to get through the winter months.
·  3
Sunflowers (HA) are a great choice, available in many heights and colours to suit your garden space. Choose yellow or orange over red, which bees don’t like. Varieties exist now for the allergic gardener, containing no pollen. Obviously avoid these when wishing to attract bees.
·  4
Calendulas or marigolds (HA) are great for bees, especially the original single flowered pot marigold. Dead head regularly for a longer flowering period.
·  5
Primulas. (HP) The native primrose, (primula vulgaris), primulas of all kinds, even the drumstick ones are great early food for bees. Cowslips (primula veris) are also good members of this extensive family of perennial plants.
·  6
Rudbekia (HHA) are an extensive group of cone flowers from the aster family. A wide variety of heights, mostly available in yellows and oranges, sure to brighten your border and feed bees. There are also a few hardy perennial ones, of which ‘Goldsturn’ is my personal favourite. All are easy to grow from seed.
·  7
Scabious or cornflowers (HA), another aster family member, are mostly blue flowered and bees adore them. Dead-headed regularly, they’ll flower all summer long.
·  8
Lavender (HHS) There are plenty of lavenders to choose from, all needing plenty of sun and well drained soil, but they’ll reward you with plenty of fragrant flowers for cutting and drying. Just watch them get smothered in bees when they come into flower.
·  9
Bluebells (bulb) Another early food supply. Just a note of caution for UK growers. The native English bluebell in now under threat from the Spanish bluebell, which outcompetes and crosses with it. So please ensure you are planting the native bluebell to ensure you don’t endanger a bluebell woodland near you.
·  10
Hellebores (HP) The Christmas rose! A lovely flower to have in your garden from late winter to early spring, this plant will tolerate some shade and moist conditions, though not wet. When bees emerge from hibernation they need food fast. This one gives them a snack when there’s little else around.
·  11
Clematis (Perennial climber) The majority of clematis will provide pollen, and I’ve watched bees happily moving from flower to flower gathering their crop. Always plant clematis deeper than they were in the container, as this gives more protection against cleamits wilt. These plants are hungry and thirsty, so add good compost to the planting hole. They also like their roots in the cool and heads in the sun, so once planted I place either a thick mulch or a pile of stones or gravel around their roots, keeping them cool and conserving moisture.
·  12
Crocus (bulb) Early flowering, plenty to choose from, and planted in the autumn to flower year after year. These are great value and cheer me up as well as the bees!
·  13
Mint (HP), especially water mint, is loved by bees. It’s great in your cooking, too. Easy to grow, it can be a bit of a thug, so either grow it in a container or prevent its escape around the garden by burying a bucket (with holes in the bottom for drainage) and plant your mint into that.
·  14
Rosemary (HHS) A mediterranean herb, rosemary likes well drained soild and full sun. It flowers around April/May. A great culinary herb, bees will take advantage of the pollen as long as you prune it correctly. This is best done straight after flowering, as most of the flowers will appear on new wood. Don’t prune rosemary back to old, bare wood as these are not likely to regrow. Depending on where you live and soil conditions, rosemary can be short lived, so take some cuttings each year so you can replace the old plant should it dsie or become too leggy.
·  15
Thyme (H to HHS)) There are now quite a few varieties available, tasting slightly different to each other eg lemon thyme. However, I’ve noticed that the wild thyme (thymus serpyllum) attracts a lot of bee visitors and tends to flower more profusely. But they are all worth growing. Give them the same growing conditions as rosemary and lavender.
·  16
Hebe (HH-HS) This extensive group of shrubs have wonderful flowers for bees. Plenty of pollen, all on one flower and plenty of flowers on one shrub. They vary in height, are mosly blue or pink and tolerate most soils. They dislike too much wet, so a well drained soil is best. Water well, though, until established.
·  17
Borage, the bee herb. (HA) Borage is blue flowered, simple to grow and in fact one type grows wild in the UK, though originally from Syria. Easy, prolific and the bees love it.
·  18
Echinacea, the cone flower. (HP) Now available in a variety of colours, all of which will attract bees. Echinacea Tennesseensis will attract birds, bees and butterflies.
·  19
Mignotette. There are HA, HHA and Perennial members of this family. They are sweetly scented and will attract and feed your bees, especially Reseda lutea.
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Thrift, or Sea Pink (HP) is a great plant for a rock garden, trough or wall. Holding its bright pink flowers well above the grass-like foliage, it will cheer your garden and make the bees come back for more! Give it well drained condiitons and lots of sun.
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Sedums are also excellent plants for rock gardens and walls. There are many to choose from, but avoid Sedum Spectabilis Autumn Joy if you’re planting for bees. Biting stonecrop and English stonecrop (sedums acre and anglicum). are natives, and great for bees.
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Sweet Williams (Dianthus barbatus) (HB) are fantastic flowers for bees. An old cottage garden favourite, bees are attracted to the pink or white flowers and we love the perfume! They are members of the dianthus family, as are Pinks and Carnations, all of which are good for the bees.
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Monarda (Bergamot) (HP) This is the herb that flavours Earl Grey tea, but the bees love its flowers for pollen and nectar. Its folk name in the Uk is bee balm. It likes a moist but not wet soil and can cope with a bit of shade. Share it with the bees! Bergamot tea is a herbal treat in itself. Just pour boiling water on the leaves and allow about ten minutes before drinking.
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Cornflower (HA) Easy to grow, cheap and cheerful, cornflowers are another cottage garden favourite. Thier blue flowers act like a bee magnet. Grow in as large a group as you have the space for. This makes it easier for the bees to spot them and saves them flying around more than necessary. It’s easy to save seed from one year to the next, too.
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Poppies (HA-HP) All poppies are attractive to bees, and are laden with pollen in nice open flowers. Very easy to grow, especially the annual kinds, and easy to save seeds to sow next year. Enjoy their delicate petals while your bees enjoy a feast.
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Verbena Bonariensis (HP) a tall, delicate looking perennial with purple/mauve flowers that add a tropical feel to your borders. This is easy to grow from seed and sown early enough will flower in its first year. One not to do without!
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Snapdragons (Antirrhinum) (HHA) Plenty of choice in heights and colours. Have you ever watched a bee enter and leave a snapdragon? Their weight pulls the lower part of the petal down so they can get inside for their food, and you can hear them buzzing while they are in there. Lovely to watch.
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Ageratum (HHA) Easy to grow, with heads of blue flowers and another member of the compositae family, so lots of food on one flower head. This is one of my favorite annuals in the garden. Just don’t plant out until all danger of frost has passed and dead head for more flowers.
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Echinops (globe thistle) (HP) This lovely blue thistle is very ornamental, even when not in flower, standing about 36″ tall. Bees and butterflies love the flowers which provide plenty of nectar. Easy to grow from seed and will come back year after year.
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Digitalis (foxglove) (HB) Foxgloves make great food for bees. As they are poisonous, protect children from them and handle wearing gloves. As long as these precautions are taken these are wonderful plants for the garden and the bees. A woodland plant, they’re useful for a shady spot.






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