Growing Your Own Food: 10 Essential Crops for Self-Sufficiency
SURVIVAL GARDENING: a 21st Century Superpower
Fresh produce is tasty, but you know what’s even better? The security, health benefits, and self-reliance afforded by growing your own food. Whether you’re eyeing rising grocery store prices, making steps towards more sustainable living, or committed to pesticide-free eating without breaking the bank, cultivating essential crops in any space is an awesome skill anyone can learn.
In this post, we’ll cover:
Science-Backed Health Benefits of Growing Your Own Food
How to Make the Most of Small Spaces
10 Essential Crops for a Self-Sufficient Garden
What to Plant Together for Yield and Pest Protection
I have fond early memories of planting snap peas with my mom. There’s nothing quite as thrilling to a kid as watching worms wriggle back into the earth as we dug with trowels. With kids and many adults today wrapped up in the digital world, the joy of seeing green sprouts emerge and tasting the fruits of our labor has been lost to many. But it certainly doesn’t have to be!
So let’s get started with some tricks of the trade of growing your own food.
Health Benefits of Growing Your Own Food
At 17, I was diagnosed with IBD, a chronic autoimmune gut condition like many that are on the rise in the United States. Over the last 15 years I have managed it with a diet rich in organic produce, which has majorly helped balance my gut health and alleviate symptoms. Mainly because of these things:
Nutrient-Rich Diet. Home-grown fruits and vegetables maintain higher nutrient levels because you can eat them sooner after you pick them, when vitamins and antioxidants are most potent. A 2017 study in Nutrients highlighted that fresh produce contains higher amounts of vitamins C and E compared to those that have been stored for days or weeks.
The Magical Microbiome. We’re learning more every day about the unique combination of microbes that lives inside you and affects every facet of your health. Growing your own food supports a healthier gut microbiome by providing fresh, pesticide-free produce, rich in fiber and natural nutrients. These components feed beneficial gut bacteria, enhancing digestion and reducing inflammation. A 2018 study in Cell Host & Microbe demonstrated that diverse, organic diets positively impact gut microbiota composition, supporting immune function and overall well-being.
Reduced Chemical Exposure. Growing your own food allows you to avoid harmful chemicals such as pesticides linked to various health issues. The Environmental Health Perspectives journal notes that some pesticides may disrupt the endocrine system, potentially leading to hormonal imbalances and chronic health conditions. Regular exposure to these chemicals has been associated with increased risks of certain cancers and developmental problems. Cultivating a garden free from synthetic pesticides gives you peace of mind and healthier produce for you and your family.
Physical and Mental Health. Gardening is a holistic activity that supports physical fitness and mental health. Low-impact exercises like digging, planting, and weeding improve muscle tone and cardiovascular health. Exposure to natural light and fresh air boosts serotonin levels, reducing anxiety and stress. A study published in Preventive Medicine Reports in 2016 found that gardening can significantly decrease cortisol levels, a marker of stress.
Okay, so hopefully by now you’re sold on taking fresh food into your own hands. But what if you only have a porch, window ledge, or small backyard to work with?
How to Make the Most of Small Spaces
Ever heard that old saying, “Do what you can, with what you have, where you are?” Truer words were never spoken. Maximizing gardening space requires creative strategies, especially for those in urban areas or with limited outdoor areas. The number one thing I’ve learned is this: don’t wait. I wasted way too many years in my twenties thinking, “oh, I’m just renting here,” or “I travel too much to have a garden.” I didn’t realize just how many pot-friendly herbs and low-maintenance veggies I missed out on!
Here’s how to make the most of what you have:
Vertical Gardening. Grow climbing plants like beans and tomatoes using trellises or vertical frames. This saves ground space AND enhances yields by optimizing sunlight exposure.
Container Gardening. Use pots and containers for compact crops such as carrots, leafy greens, and herbs. Containers can be placed on balconies, patios, or window sills, making them versatile. Make sure you have a way to drain the soil and prevent it from damaging the surface underneath.
Raised Beds. These allow for denser planting and better control over soil quality and drainage, making them perfect for maximizing output in a small space.
Multi-Tier Planters. Use stackable or tiered planters for herbs and smaller plants, effectively creating more planting levels without needing additional ground space. For plants that can be grown indoors you can find versions of these that work for indoors, too.
Grow Indoors With a UV Light. These lights mimic sunlight, providing the spectrum of light necessary for photosynthesis. Choose full-spectrum LED or fluorescent grow lights for optimal plant growth without consuming too much energy.
Community Gardens. Is there one near you? (There are TONS that are not on this map, too!). If your space at home is limited, joining a local community garden is an excellent way to grow your own food. These shared gardening spaces provide access to larger plots of land, gardening resources, and opportunities to learn from experienced gardeners.
Now that you’ve got a handle on making the most of your space, let’s dive into what to grow!
The 10 Essential Crops for a Self-Sufficient Garden
1. Potatoes: The Dependable Staple
Potatoes are rich in carbs and yield abundantly even in small spaces. They thrive in various soil types, grow well in raised beds, and can even live in buckets! Potatoes keep for ages, making them a staple for the winter months.
2. Carrots: Not Just For Bunnies
They’re crunchy, sweet, and full of beta-carotene to keep your eyesight sharp. Carrots grow easily in deep containers with loose soil and mature quickly, so you’ll be munching away before you know it.
3. Tomatoes: A Home-Garden Hero
Tomatoes are packed with vitamin C and antioxidants. Compact varieties like cherry tomatoes are perfect for pots and tight spaces, while heirloom varieties will delight you with beautiful splashes of color. Stake ‘em up, prune a little, and they’ll reward you with juicy bursts of flavor in the summer months.
4. Leafy Greens: A Quick Pump of Iron
Leafy greens such as spinach and kale grow rapidly and can be harvested multiple times. They are rich in iron and vitamins, making them great for continuous harvesting throughout the season.
5. Beans, Beans, The Magical Fruit
Beans provide protein and act as nitrogen fixers, improving the soil for other crops. Climbing varieties are space-efficient, perfect for small gardens or balcony setups.
6. Garlic: Bad Juju Be Gone
My family is Italian, and garlic is an absolute essential in my parents’ house and mine. Every home cooked meal starts with the comforting smell of fresh garlic sizzling in olive oil. In fact, the minute she feels a cold coming on, my mom visits the kitchen to fix herself a nice midnight pickled-garlic sandwich (I wish I was kidding). Garlic doesn’t just fend off vampires; it’s a natural immune booster with serious medicinal value. Plant it in the fall and reap your vampire-repelling, immunity-supporting rewards by summer.
7. Onions: The light “bulb” moment
Whether caramelized, chopped, or pickled, onions are a flavor MVP. They grow easily from sets or seeds and store for months, so you can keep adding their sweet-savory bite to your dishes all winter long.
8. Zucchini: High-Yield and Versatile
Zucchini is the overachiever of the garden—if you have the space to plant one, pretty soon, you’ll be giving away extras to your neighbors. They thrive in small spaces and go from seed to stir-fry in no time. Perfect for sautéing, baking, or sneaking into brownies (yes, really!).
9. Peppers: Colorful and Nutritious
Peppers add a vitamin-rich pop to your garden. Both sweet bell peppers and spicy varieties can be grown in pots or garden beds, suiting any level of spice preference and adding vibrant color. If you’re sensitive to spicy foods, make sure you know what you’re in for when buying seeds!
10. Herbs: Small but Mighty
Herbs like basil, thyme, and oregano are easy to grow and bring robust flavor and medicinal benefits. They’re ideal for windowsills or small spaces, making them a must-have for even the smallest gardens.
With your garden planned out, it’s time to level up with companion planting. This fun and practical method helps your plants thrive by pairing them up for better growth, natural pest control, and a healthier garden ecosystem, and––you guessed it––even more maximized space!
What to Plant Together for Best Yield and Pest Protection
The Three Sisters––Corn, Beans, and Squash: The Three Sisters is an ancient companion planting technique that Indigenous peoples have used for centuries. Corn, beans, and squash are grown together in harmony, each contributing to the health of the others. Corn acts as a natural trellis for climbing bean vines. Beans fix nitrogen in the soil, feeding their leafy and hungry companions. Squash spreads out along the ground, its large leaves shading out weeds and retaining moisture in the soil.
If you don’t have room to go all-in on corn just yet, zucchini and beans make a great starter pair.
Tomatoes and Basil––Caprese, Anyone?: A classic tomato BFF, basil makes tomatoes taste even better on the plate and also repels aphids and tomato hornworms while they grow.
Carrots and Onions––the Ultimate Underground Support Group: Onions are the unsung heroes of pest control, because their sharp scent drives away carrot flies and other nuisances. Meanwhile, carrots help break up soil as they grow, helping onions by giving them more space and making nutrients more available.
Garlic and Leafy Greens––Aphids Beware!: Garlic has a potent scent that acts as a natural deterrent, making it the perfect companion for leafy greens like spinach or kale.
Peppers and Herbs––Aromatic Allies: Peppers flourish when paired with herbs such as oregano and thyme.
Growing Your Resilience
Growing your own food is full of rewards: fresh, healthy produce, a deeper connection to nature, and the joy of sustainable living. Whether you’re starting with a few pots on a balcony or creating a backyard garden, I promise it’s totally doable and well worth the effort. Don’t stress about doing everything perfectly right! Take the first step, watch those seedlings grow, and enjoy the process.
If you're inspired to expand your knowledge and refine your homesteading skills, there are tons of resources and communities online filled with insights and tips that can transform your garden into a thriving, productive haven.
HI THERE!
I'M ANNA MARIE
On this blog I write about all things self-reliance, DIY, and sunshine.