Healthy food: Grow and savor your kitchen garden to redeem it (Fast!)


Good health is what we all seek. Good health is a byproduct of healthy habits such as exercising, eating healthy food and maintaining hygiene. A lot of fresh and processed food items are available at Walmart and other super or local markets. Nevertheless, the one question that is always haunting us is that if this food is healthy? Everybody wants to eat chemical-free food. However, we have very little control over the food production practices. But still, there is one possible solution to the issue. We can start growing our food for ensured healthy eating and a zestful flavor in our life.

In this article, we are going to discuss how to grow hygienic and healthy food. To begin with, we all know a big chunk of the world population lives in urban areas. Total people in urban areas range from approximately 80% in the US to 30% in India. However, the urban population has lesser availability of space to grow their food. We will discuss ways to grow food both in rural and space-limited urban areas.

Here are the most efficient ways to grow healthy food

Kitchen gardening for healthy food

If you have open space in your backyard around 300-400 sq ft, that would be sufficient to start your kitchen garden. The rule of thumb is that 10X10 (100 sq feet) is enough to feed one person for the entire season.  As different plants differ in their growth habits, planting and harvesting time. Therefore, create little plots within your garden for planting different crops.

A picture of kitchen garden under production for fresh food.
A nicely managed kitchen garden.

Vertical gardening for food production

A vertical garden is a way of growing garden in an upright position. It is done using a trellis or other support system, rather than typical horizontal layout on the ground. Comparatively, this is an excellent technique to ensure the maximum utility of garden space. This technique is easy to adopt for both indoor and outdoor gardening systems. A simple wooden/metal structures can be used to place pots and allow plants to climb vertically. Vertical gardens provide more growing space than possible in a conventional horizontal garden. Some commonly grown vegetables in vertical gardening are cauliflower, cabbage, lettuce, peppers, cucumbers, and squash.

A picture of the vertical garden in the wooden wall frame with variety of healthy food items.
A picture of the vertical garden in the wooden wall frame.

Indoor Gardening

Indoor gardening is an art and technique of growing vegetables in an artificial environment inside your house. People living in urban areas can easily adapt this technique. Besides, it is a great way to raise off-season vegetables too.

Seedlings of different vegetables in indoor garden.
This Indoor garden has different plants in separate pots.


It is an innovative method of growing plants in soilless media using mineral solutions mixed with water. Only plant roots are exposed to the mineral solution in the hydroponic system. Roots are often supported using media such as perlite or gravel. The nutrients are provided directly through water, and same water can be recycled and reused. Short stature vegetables and flowers grow best in the hydroponic system.

Hydroponic system for healthy food production at home.
A picture of a hydroponics system for vegetables.

How to get the best quality and healthy food?

Here are the few tips, which will make you harvest the best quality vegetables alongside maximum yield.

High Yielding seeds/varieties.

Begin with high quality and freshly packed seeds. Such seeds will have higher germination rate as well as have disease free seedlings. Robust plants are vital to growing healthy food. Therefore, kitchen garden or indoor growers can opt for hybrids seeds too. Hybrids seeds produce vigorous plants and are better yielding than regular seeds. Nevertheless, hybrid seeds may cost a little higher but will yield best quality produce.

Optimum spacing.

Different crops have different spacing requirements. So, it is imperative to have required spacing for plants to get optimum nutrients, light, water and other resources. Instruction column on seed packet is a right place to find spacing requirements for any particular crop.

Nutrient management

Look for the nutrient requirements for each crop you grow. Also, keep a particular eye on watering needs. Most vegetables need moist soil throughout the growing season. However, depending upon the season, soil type and crop, the water requirement may vary. Household food waste can provide farmyard manure for next season. For indoor production, potting media has a right amount of nutrients. Also, slow releasing fertilizers offer nutrients for an extended period and relatively safe to the environment. Plant the crops according to their growing seasons. Indoor production can help us extend the growing season and produce off-season crops. While same is usually not possible for outdoor production.

List of top 10 Healthy foods you can grow yourself

Although, the choice of crop to grow depends on multiple factors such as climate and personal preferences. Nevertheless, we have compiled a list of top 10 healthy foods to grow in your garden. Here is a list of healthy foods to eat every day which you can produce. You will love consuming fresh every day straight from your garden. Because all these foods are rich in antioxidants and help our body fight cancer and other diseases.

  1. Broccoli
  2. Spinach
  3. Lemon
  4. Onion
  5. Garlic
  6. Carrots
  7. Bell Pepper
  8. Tomatoes
  9. Potatoes
  10. Microgreens

In conclusion, the home garden is a must have for healthy food. The production practices for outdoor plantings may vary according to the season, climate, soil type, and cultivars. Therefore, we recommend the growers to research according to their area. Production practices are usually same for indoor production. Feel free to drop a comment if you need any information about any particular vegetable or fruit. We will be happy to help our readers as much as possible.


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