Disclaimer: This page contains some affiliate links. Hazelnut Naturopathic Health is an Amazon associate and may earn a small commission when you click any link listed here. You are not charged any extra money if you decide to make a purchase, and you help fund a local business focused on improving the health and well-being of the communities of West Michigan. These are products which I recommend to clients who ask, and all of the affiliate links here belong to companies/products which I have tried and personally love.

It's that time of year again when winter's icy grip starts to loosen, and thoughts of a warm, green spring begin to take root. Science now backs up what most people know: being in nature promotes health. Being outside can greatly increase folks' quality of life by lowering the risk of developing chronic diseases. Those who grow vegetables at home are more likely to get adequate fruit and vegetable intake in their diet. This adds a variety of vitamins and minerals necessary for optimal health. And don't forget, many people say the taste of homegrown produce is just better.

If you want to be more involved in your health by getting your hands dirty, gardening is the way to go. If you want to improve your skills this year, companion gardening may be the way to do it!

What is Companion Gardening?

Whether you are new to growing plants or you've been doing it for years, companion gardening is something to consider. This practice can help your produce grow better than it might otherwise. Plants work together, helping each other grow stronger, keep away pests, and prevent other plants/weeds from invading. One of the best-known examples is the "Three Sisters," which was used by Native Americans for generations. This involves planting corn, beans, and squash together. The corn needs the nitrogen fixed in the soil by the beans. The beans grow up the corn stalk to reach the sun and stabilize the corn's roots. Finally, the corn provides shade for the squash, keeping the weeds down and the soil cooler and more moist.

Science now supports the practice of companion gardening. Other more scientific terms used for companion gardening include:

• Intercropping - planting crops in alternating rows
• Plant association - putting plants near each other that grow together in nature
• Nurse plant - a plant that provides shade/wind block/etc., to help seedlings survive
• Polyculture - complex intercropping involving more plant species

Studies have looked at salt-tolerant plants like strawberries and tomatoes, and they generally do better with plants like common purslane (Portulaca oleracea). This plant absorbs some of the salt to make the soil more tolerable for other species. We also know plants produce volatile organic compounds (VOCs) that attract or repel certain pests.

Great Companion Plants

An example of companion gardening is carrots and leeks. Carrots are susceptible to carrot flies, and leeks can suffer from the onion fly and leek moth. When the two plants are next to each other, they repel all those pests at once. It's also important to know what plants shouldn't be planted near each other as they can lead to growing problems with one or both species. Here's a short list to get you started with your garden planning:

• Beets (Beta vulgaris): Grows well near bush beans, onions, kohlrabi, and tolerates lettuces and most cabbage (Brassica) family species; doesn't grow well near pole beans.
• Sweet Peppers (Capsicum annuum species): Grows well near basil.
• Cucumbers (Cucumis sativus): Offensive to raccoons, so good to plant near .corn. Likes to grow near beans, peas, radishes, and sunflowers. Do not plant near potatoes.
• Tomatoes (Solanum lycopersicum): Keep away from the cabbage family, potatoes, and fennel. Compatible with chives, onion, parsley, carrot, garlic, and marigolds.

For more information, there are a wide variety of resources online. I recommend the book Carrots Love Tomatoes: Secrets of Companion Planting for Successful Gardening by Louise Riotte. Another option is Companion Planting for Beginners: Pair Your Plants for a Bountiful, Chemical-Free Vegetable Garden by Brian Lowell.

How to Get Started

One thing people may not realize is how much there is to gardening. Learning about soil composition, compost, fertilizers, etc., alone can be overwhelming. Then, planning your garden's layout (including plant rotation), knowing the hardiness zone and average first/last frost dates, and what species are best for your area and growing expertise play into the equation. Finally, to prevent your hard-grown crops from being eaten before harvest time, you have to know what pest reduction methods to use.

If you are new to gardening, the most important thing is to avoid getting overwhelmed. Just look for easy-to-grow plant varieties and start small with a few pots or a small plot of land. Dr. Blandford personally uses these fabric containers until she can have a large garden plot. Herbs can be a good plant choice because they tend to be hardier/deal with some neglect. Remember, there's a learning curve to gardening. If you have any questions, consider contacting your local Master Gardening group. Master Gardeners enjoy sharing their gardening expertise to help their community. Once you are ready, feel free to give companion gardening a try and watch it help your garden grow.

As always, remember to talk with your doctor before you get into physically challenging hobbies.

Resources:

1. Alaimo K, Beavers AW, Coringrato E, Lacy K, Ma W, Hurley TG, Hébert JR. 2023. "Community Gardening Increases Vegetable Intake and Seasonal Eating From Baseline to Harvest: Results from a Mixed Methods Randomized Controlled Trial." Curr Dev Nutr. 15; 7(5): 100077. doi: 10.1016/j.cdnut.2023.100077. PMID: 37215644; PMCID: PMC10196338.
2. Chalker-Scott, Linda. 2023. "Gardening with Companion Plants:Home Garden Series." Washington State University Extension.
3. Masashi Soga, Kevin J. Gaston, Yuichi Yamaura. 2017. "Gardening is Beneficial for Health: A Meta-analysis." Preventive Medicine Reports; 5: 92-99, ISSN 2211-3355. https://doi.org/10.1016/j.pmedr.2016.11.007.
4. Riotte, Louise. 1998. "Carrots Love Tomatoes: Secrets of Companion Planting for Successful Gardening." Storey Publishing, LLC (Massachusetts); 2nd edition.