Urban Gardening for Nutrition

People cultivate gardens for various reasons, such as beautification, or the desire to consume organic food. For me, however, owning a garden is all about having fresh, nutritious vegetables.

With the BBC reporting a 21% increase in healthy food costs, my commitment to gardening has grown stronger. One of the biggest challenges, however, facing urban dwellers who want to garden is the limited space available. Does this mean we should give up on the joy and benefits of growing nutritious food?

After moving to a new state where fresh vegetables from my hometown like collard greens, okra, mustard greens, sweet potatoes, and Crowder peas were scarce, I struggled to find a solution. Transporting them wasn’t practical, but inspiration struck when I saw a potted plant on a neighbor’s balcony. That moment sparked my journey into urban gardening.

Urban gardening is the practice of growing food in small city spaces. It offers a sustainable way to access fresh, affordable produce. For Black urban dwellers, it’s a path to better nutrition, self-sufficiency, and a deeper connection to ancestral agricultural traditions. Due to the fact that many Black individuals are in food deserts where healthier foods, especially fresh fruits and vegetables, are either scarce or overpriced, this is a call-to-action to start growing your own food whenever possible.

Key Factors for Urban Gardening

Before I discuss the best nutrient-rich foods you can grow on your window, balcony, or small patio, we must consider three factors:

1. Sunlight

Sunlight is crucial for photosynthesis, and green plants can’t survive without it. An article by the University of California Agriculture and Natural Resources (UCANR) suggests that plants need at least 6 hours of sunlight to produce. Therefore, it is Crucial to ensure that the small space you want to use for growing your plants receives adequate sunlight.

2. Vertical farming practice

Vertical farming practice is not just the future of gardening but of agriculture as a whole. Among other things, this farming method is suitable for gardening in areas with little space. The US Department of Agriculture said vertical farming is crucial for the sustainability of nutritious food, while BBC describes it as “…food grown in pockets of spaces in our cities.”

With hanging baskets, wall-mounted pots, planters, and tiered shelving, you have the opportunity to grow more.

3. Soil and watering needs

Soil and water are essential for growing nutritious food. The key to unlocking the best yield is getting high-quality potting soil and a proper drainage container—both necessary for maintaining hydration levels.

The Best Nutrient-Rich Plants Ideal for Small Spaces

I understood that I couldn’t grow all the vegetables I loved in my small balcony, but with extensive research, I came up with four categories of nutrient-rich plants that could blossom in small spaces.

1. Leafy greens

Leafy greens are a nutrient powerhouse. Here’s why:

Spinach: According to Medical News Today, just 100g of spinach contains over 28 mg of Vitamin C, which is 34% of the daily requirement for Blacks. Now imagine what you will get with 200g. That’s not all; it also contains iron, potassium, vitamin E, and magnesium, which are essential nutrients for every Black family. I have observed over time that spinach grows well in pots and regrows quickly after each harvest.
Lettuce: WebMD reports that lettuce contains vitamins A, C, and K. These are all essential vitamins rich in iron and calcium. You can easily grow lettuce on your window. It grows fast, and if you choose loose-leaf varieties, you can harvest as many times as possible.
Kale: I highly recommend this leafy green. It is rich in fiber, iron, calcium, antioxidants, as well as vitamins and minerals, and does very well in a pot, on a patio, or directly in the soil. Plant in late summer or early spring so it can enjoy cool weather. If possible, get the compact kale variety and plant it in a deep container with well-drained, compost-rich soil. Make sure it gets full sunlight daily and remove outer leaves from time to time.

2. Root vegetables

Root veggies are small but mighty. They’ll need larger and deeper pots with well-hydrated and fertile soil to blossom. Here are some of my home gardening favs:

Carrots: According to a 2024 article by Taylor and Francis, carrots contain 50% of carotene. It is also rich in vitamins A and C, with protein, moisture, fat, sugar, and carbohydrates as an addendum when eaten fresh
Beets: By all means, plant beets. You can get smaller, round varieties if you don’t have a bigger pot. They contain folic acid, fiber, potassium, carotene, vitamins A and C, and other essentials

3. Herbs

I love herbs mostly because of their natural and nutritious flavor. You can plant the following indoors, on your patio or balcony:

Mint: Absolutely easy to grow and spreads quickly, so I plant them in a separate bucket. This stomach-friendly herb aids digestion and contains manganese, Iron, folate, vitamin A, fiber, and calories
Basil: Another herb that helps prevent chronic illnesses and spices up meals. Basil also contains vitamins and helps the immune system

4. Compact Vegetables

I call them the key to small space gardening. Cherry tomatoes and bell peppers are my balcony favorites. They do well in medium-size containers. I grew them because they are rich in vitamin C and I love how they spice up my meals.

I would also recommend you try Radishes, which are rich in fiber and quick to grow.

Tips for Indoor Gardening Success

In the last 4 years, I have experimented with different techniques to maximize yield. I have had both failures and successes. The successes can be summarized with four key elements:

Use vertical gardening technique to help maximize space

Choose self-watering containers to help regulate moisture and reduce the need for frequent watering

Rotate crops seasonally by switching between cool season and warm season veggies and herbs

Enrich the soil organically using fish emulsion or compost tea

Space is no longer a limitation when growing plants for nutritional purposes. With an indoor pot, window, patio, balcony, sunlight, fertile soil, water, and the right space-saving techniques, you can grow varieties of plants that can meet your family’s nutritional needs.

Elevate Black Health recommends that you start small, experiment, and watch how your urban garden flourishes.