24 Indigenous North American Plants for Food and Medicine

If you aim to nurture a homestead harmoniously rather than fighting to grow foreign species on native soil, then your best bet is to cultivate indigenous species.

Indigenous species are those that have evolved and adapted to a specific location over several thousand years without human introduction or intervention.

As you can imagine, indigenous plants are ideal for homesteaders because they’re easier to grow and have fewer issues than introduced species. They grow in harmony with their environment rather than in opposition.

In this article, we’re going to look at 24 native North American edible and medicinal species that are likely to thrive on your property.

If you were to go back in time about 30 thousand years ago and wander around the property you’re currently on, you’d find species that are still around. These have evolved to thrive in that particular environment, with that specific soil makeup, light exposure, etc.

They’ve literally spent millions of years adapting to that area, so nobody has to fight to help them survive. They’re more resistant to local soil pathogens and less likely to be damaged by native insects, making them far easier to grow than introduced species.

Essentially, growing indigenous plants results in a more harmonious relationship with your own environment. They’ll thrive, you’ll be less stressed, and the local wildlife will be delighted to enjoy interacting with plants they recognize on a cellular level.

The species listed below are some of the best options for North American homesteads. They’ll thrive in their native environments and support other species that have evolved alongside them over millions of years.

Furthermore, they’re excellent sources of food and medicine and will grow more productive as they mature and spread. Let’s start with the prolific butternut.

1. Butternut (Juglans cinerea)

Butternut trees—also known as “white walnuts”—are indigenous to this continent and can be found in mixed hardwood forests throughout the eastern USA and Canada.

They grow prolifically along stream banks, where they have access to as much water as they like and full sunshine for seven to nine hours a day. At maturity, they can reach heights of up to 130 feet, with a 10-foot spread.

The nuts are edible and can be pickled, roasted, ground into butter, or dried and processed into flour. Additionally, this tree’s sap can be tapped in springtime and boiled down into a nutrient-rich, sweet syrup.

2. American Hazelnut (Corylus americana)

If you live in the eastern or central USA or Canada, be sure to plant some American hazelnuts on your property. These beautiful shrubs can grow up to 15 feet tall and wide, producing extraordinary amounts of nutrient-dense, delicious nuts.

Many game animals also enjoy these, and depending on where you live, you may find grouse, turkey, pheasants, deer, and moose feasting on them.

These shrubs require full sunlight in order to thrive, and although they’re monoecious (having both male and female reproductive parts on the same plant), they’re self-incompatible.

This means that they need another shrub planted within 20-30 feet for cross-pollination, or they won’t bear fruit (nuts).

3. Groundnuts (Apios americana)

This tuberous perennial is indigenous to the eastern third of North America and has provided indigenous peoples with vital nutrition for millennia. They’re rich in carbohydrates, have three times the protein of potatoes, and are excellent source of iron and calcium.

Not only will these beauties spread out and keep forming year after year—they also fix nitrogen into the soil, making them excellent companion plants for leafy greens.

Read our comprehensive groundnut growing guide to learn everything you need to know about how to cultivate them at home.

4. American Elderberry (Sambucus canadensis)

Elderberries are extraordinarily medicinal and can be transformed into wine, jam, jelly, sauce, and more. If you aim for indigenous North American multi-purpose food and medicine plants, put this shrub in your top ten list.

It’s one of the most versatile and delicious plants imaginable, and its berries are as invaluable medicinally as they are wonderful to eat. You’ll find it in the wild across the eastern part of the continent and in cultivation in the west.

To learn more about elder’s healing properties and why it’s so beneficial to grow on the homestead, read our article on 4 Common Medicinal Trees and Shrubs with Profound Healing Properties.

5. Bearberries (Arctostaphylos uva-ursi)

Bearberries (also known as “Kinnikinnick“) grow all across Canada and the USA, from the Appalachian mountains to the high Sierra Nevadas, up to Alaska, and over to Greenland.

They thrive in cooler climates, and their leaves are used for tea while their berries are either cooked into foods, or as medicine.

Uva-ursi is one of three key herbs in my arsenal for treating urinary tract infections, especially when used in combination with cranberries and cornsilk, which are also on this list.

6. American Winterberry (Gaultheria procumbens)

Also known as teaberry, this plant’s leaves and berries have a refreshing, minty flavor that’s lovely in tea or medicine. All of its aerial parts are anti-inflammatory and analgesic, and can be used topically to treat pain from toothaches, arthritis, and more.

These plants need acidic soil in order to thrive and are best cultivated in mixed pine and hardwood forests. We have ours growing in a cluster of oak and white pine, where they’re thriving.

They spread via rhizomes, so your best bet to cultivate them is to find an abundant stand of them, dig some up, and plant them in an appropriate spot on your own property. This plant thrives best in cooler regions and is indigenous to the eastern North America.

7. Highbush Cranberries (Viburnum trilobum)

These aren’t true cranberries but are similar in shape, hue, and acidic flavor, hence their moniker. They grow in moist, well-draining, acidic soil from Washington State all the way across to Virginia, and up through most of southern Canada.

Indigenous peoples cooked the berries and added them into stews and soup, or mashed them into pemmican for a vitamin-rich, long-lasting winter food.

Medicinally, it’s known as “crampbark” due to its ability to alleviate menstrual cramping.

It does well in riparian or lake margin areas as well as around woodlands, and needs moderate sunshine. This is a perennial shrub that grows 8-15 feet tall and will live 20-30 years in ideal conditions.

8. Black Cherry (Prunus serotina)

This beautiful tree is also known as “mountain black cherry” or “wild black cherry”, and can be found all across eastern North America, from Newfoundland to Manitoba in Canada, down to New Mexico, and over to southern Florida.

Its berries are edible both raw and cooked, and have long provided indigenous peoples with food and medicine.

The tinctured bark is invaluable for easing coughs, and both the bark and flowers can be used as a nervine tonic to calm anxiety, “hot” anxiety, and other nervous issues that manifest in cardiovascular tension.

9. Persimmons (Diospyros virginiana)

You can find persimmons growing in the wild from Nova Scotia all the way down to Alabama, though the fruits you’ll find in stores are cultivated commercially rather than from forested areas. The trees enjoy light, sandy, well-drained soil, and produce acidic fruits that are incredibly high in vitamin C.

These indigenous plants have been feeding both humans and wild animal species for tens of thousands of years and are excellent additions to their native ecosystems. Native bees and butterflies adore their blossoms, and their fruits are eaten by wild game animals such as turkey, pheasants, deer, and elk.

10. Paw-Paws (Asimina triloba)

If you live in the Eastern USA or south-eastern Canada, do yourself a favor and grow a cluster of paw-paw trees on your property. Their fruits taste like banana-mango-vanilla custard and can be eaten raw or transformed into exquisite baked goods.

Paw-paw trees make excellent understory companions to walnuts because they’re completely immune to juglone! Additionally, they’re one of few indigenous fruit trees that are perfectly happy growing in deep shade.

They evolved in North America in the Miocene epoch (23 to 5.3 million years ago), so you know they’re very well suited to grow in this familiar environment.

Learn more about paw-paws and other juglone-resistant plants in our article.

11. Beans (Phaseolus spp.)

These luscious legumes have been a staple of human diets for over a million years. They can be found on almost every continent, and there are many types that are indigenous to North America. As you may imagine, each is best suited to the region where it evolved.

If you’re keen on growing native edible and medicinal plants on your own homestead, look for those that are indigenous to your area.

For example:

• Eastern Woodlands areas can grow ‘Speckled Algonquin’ or ‘Early Mohawk’ beans well

• ‘Dolores de Hidalgo Frijol Negro’ are excellent for northern Mexico, as well as southern Texas, Louisiana, and Mississippi.

12. Pumpkin or Squash (Cucurbita spp.)

Just as we mentioned with the bean species above, aim for squash and pumpkin cultivars that evolved in your own area. A squash that thrives in Texas isn’t going to do well in Maine or New Brunswick.

If you’re in the Appalachian region, look for cultivars like ‘Candy Roaster.’ East Coast dwellers would do well with a cultivar like Canada Crookneck squash, while those in the Southwest might be interested in Navajo Cushaw squash or Apache Giant pumpkins.

13. Corn (Zea mays)

If you’re going to grow beans and squash or pumpkins, you might as well aim for a full “Three Sisters” food guild and plant some corn while you’re at it. Maize has been a vital food source for indigenous peoples all over North America for thousands of years, and there are many different varieties available to suit every growing region on the continent.

Do your research to determine which cultivars are best for your region, as well as whether flint corn, sweet corn, or popcorn would best suit your family’s needs. From there, you can design your own guild garden using the varieties you think you’ll enjoy most.

Additionally, if you’re growing corn for food, be sure to save and dry the silk for medicinal purposes.

Read our article on how to start your own three sisters permaculture garden for tips and tricks on how to make this ancient guild a success.

14. Jerusalem Artichokes (Helianthus tuberosus)

Speaking of inulin, Jerusalem artichokes (also known as “sunchokes”) are the roots of a sunflower species that’s indigenous to central North America. According to Iroquois mythology, they sprang from Sky Woman’s feet after she birthed twin sons, and the roots have been feeding indigenous peoples ever since.

These roots need to be cooked thoroughly in either lemon juice or vinegared water to neutralize their inulin content, otherwise they can cause a lot of gas. That said, they’re incredibly tasty when roasted, transformed into soup, or dehydrated into chips.

15. Cattails (Typha spp.)

If you have a marshy or boggy area on your property, consider cultivating cattails in there. They’re colloquially referred to as an “indigenous grocery store” because the entire plant is edible at different points of its development.

Steam or boil the young shoots like asparagus, cook the flowering heads like artichokes, and collect the pollen to bake with, etc. Just ensure that the water they’re growing in is clean, as these plants will absorb chemicals and heavy metals from the soil.

16. Ostrich Ferns (Matteuccia struthiopteris)

If you’ve ever eaten fiddlehead greens, you’re likely aware that they’re the young, unopened fronds of fledgling Ostrich ferns. These beauties grow in full shade, and are ideal for breaking up compacted, depleted soil for better compost absorption.

Consider growing them as amendments in areas you plan to cultivate in a few years.

While they’re breaking up the soil nicely, you can collect their new fronds and cook them up with some butter, garlic, and salt. Just don’t ever eat fiddleheads raw: cooking them breaks down their natural toxins, which can cause nausea, vomiting, and abdominal distress.

17. Ramps (Allium tricoccum)

These indigenous wild onions have been over-harvested by eager foragers to the point where they’re now endangered in many areas. They’re absolutely delicious and grow extraordinarily well in full shade, making them ideal for areas that would otherwise be unusable for food production.

If you find a very abundant patch of wild ramps (and harvesting them isn’t illegal in your area!) consider harvesting a few scant bulbs very carefully and transplanting them onto your property.

They’ll self-propagate and spread throughout the area over the years. Alternatively, you can buy ramp seeds or seedlings from reliable nurseries, garden centers, or online retailers.

Read our guide to growing ramps for everything you need to know about cultivating these delicious plants.

18. Solomon’s Seal (Polygonatum spp.)

This exquisite plant is a treasure to cultivate if you’re in Eastern to Central North America. It’s been treasured by indigenous peoples for generations, and is as valuable as food and medicine as it is for feeding native pollinator species. Its young shoots can be cooked as a vegetable, and its rhizomes can be cooked and eaten like potatoes.

Medicinally, Solomon’s seal is as effective for cardiac issues.

19. Goldenseal (Hydrastis canadensis)

This herbaceous perennial grows in mostly deciduous forests throughout southern Canada and northeastern US states. It has anti-inflammatory, immune-stimulating, and antibacterial effects, and it also supports cardiac health by lowering blood pressure.

Goldenseal is often paired with Echinacea (mentioned below) as a powerful immune system stimulant to treat early-stage illnesses. Topically, it can be used to treat skin issues such as eczema and psoriasis.

20. Purple Coneflower (Echinacea purpurea)

If you’re a fan of herbal medicine, you’ve undoubtedly taken Echinacea to fend off a cold or flu at some point. This lovely plant helps to promote white blood cell development, and recent studies show that it’s effective at preventing certain viruses from self-replicating.

In addition to its numerous health benefits, coneflower is also an exceptional indigenous pollinator attractor. Butterflies and hummingbirds love this plant dearly, so be sure to plant plenty of echinacea around your fruiting plants for optimal pollination.

21. American Ginseng (Panax quinquefolius)

American ginseng is native to eastern North America and is a valued indigenous medicinal plant. In contrast to Asian ginseng, which has warming properties, this plant has more cooling effects. That said, both are used to increase focus and cognitive function, and to ease respiratory issues such as colds and flu.

This plant grows exceptionally well in shaded areas, in rich, well-draining, and slightly alkaline soil.

22. Pleurisy Root (Asclepias tuberosa)

This beautiful member of the milkweed family is indigenous to eastern North America, and can be found all the way down to the southwestern USA and northern Mexico.

It’s also known as “butterfly weed” because those beautiful insects love this plant so dearly for its sweet, abundant nectar. As such, this is an invaluable pollinator attractor as well as a helpful healing ally.

Native peoples have long used its roots to treat lung complaints such as bronchitis, pneumonia, and pleurisy, hence its common moniker.

23. Pecan (Carya illinoinensis)

Do you love pecan pie? Do you live in the southwestern USA or northern Mexico? If so, then be sure to add pecan trees to your list of homestead species. These indigenous beauties evolved here about 44 million years ago and have been feeding various species with their tasty nuts ever since.

Their nuts are high in protein, fat, calcium, and vitamin A, and are some of the healthiest foods you can add to your diet.

Potawatomi professor Robin Wall Kimmerer discusses the importance of these trees to First Nations people in her book Braiding Sweetgrass, as well as how they were usually boiled as a porridge to eat.

24. Blue Camas (Camassia quamash)

If you live in the Pacific Northwest, consider planting blue camas. This perennial herbaceous plant thrives from northern British Columbia down to Utah, and has delicious, starchy bulbs that have provided both protein and vital carbohydrates to coastal indigenous peoples for generations.

These bulbs can be roasted or boiled and, once cooked, taste like a cross between sweet potato and baked onion. However, they contain high amounts of inulin, so don’t eat them raw unless you’re aiming for some seriously uncomfortable gastro issues.

Also, be sure not to mistake it for its lookalike species, death camas (Toxicoscordion venenosum), which is lethal if ingested.

As you can see, there are many wonderful indigenous plants that are beneficial for your home garden or homestead. Choose the species that are best suited to your climate, as well as your family’s needs, and tend them well. They’re far more likely to thrive in situations where introduced species may falter and frustrate you.