Cereals, 450g, 550m2, contain most of a diet’s nutrition, including the fibre, minerals, B vitamins, protein, and energy. Sources include wholegrain wheat, barley, oats, rye, rice, buckwheat, or one or two kilos of maize or potatoes.
Pulses, 150g, 220m2, are for the choline. Sources include beans, particularly soybeans, chickpeas, lentils, peas, broccoli, or more nuts and wholegrains. It’s a good idea to double this during pregnancy, reducing the cereals if needed.
Nuts, 30g, 100m2, recently dehulled, are for the vitamin E and B7. Sources include almonds, hazelnuts, pine nuts, peanuts, and sunflower seeds.
Seeds, 10g, 30m2, recently ground, are for the omega−3, while the fibres can be used for clothes. Sources include flax and hemp, along with chia and walnuts when fibres are not needed.
Leaves, 30g fresh or 3g dried, 10m2, are for the vitamin K. Many dark green leaves are good candidates, such as kale, spinach, chard, cress, coriander, basil, and parsley. The amount should be doubled or tripled for lighter leaves, such as lettuce.
Fruits, 60g, 80m2, sensitive to age and heat, are for the vitamin C. Sources include strawberries, blackcurrants, rosehips, citrus fruits, bell peppers, broccoli, two or three tomatoes, or double the leaves.
Vegetables, 120g fresh or 20g dried, 40m2, for the vitamin A. Sources include sweet potatoes, carrots, pumpkins, and more leaves.
Seaweed, <1g dried, for the iodine; can include kelp, dulse, wakame, or a few grams of dried nori, aka purple laver.
Chalk, 1g, for the calcium. An alternative is gypsum-set tofu.
Salt, 6g, for the sodium.
Sun, 30–60min, for the vitamin D. An alternative is a mushroom, preferably shiitake for the vitamin B5, cured for two days with gills facing the summer Sun.
Soil, particularly manure, is unfortunately the preferred habitat of the bacteria that produce vitamin B12. Sources include night soil, a sheet of dried nori, aka laver, a ¼ cup of dulse, or a supplement. The plants will also want good soil.
Land, a third of an acre includes space for paths and storage, such as in a layout of 2 strips, each 520m × 1m with a 2ft path between. A good location will have a source of water, and with any extra space, plant fruit and nut trees.