How to Combat the Nutritional Decline of Fruits and Vegetables
Written by: Martin Ebner
According to research published in the American Society of Horticultural Science, today’s fruits and vegetables are lacking in vitamins and minerals. It cites studies in the journal of the American College of Nutrition (ACN) and the American Journal of Agricultural Sciences (AJAS) that have found an alarming decrease in the nutritional value of fruits and vegetables over the last seventy years. The study, by Professor Donald Davis, et al, examined data for 43 fruits and vegetables and found significant mineral and vitamin depletion in the United States and the United Kingdom:
6% decline in protein content
9% decline in phosphorus
15% decline in iron
15% decline in vitamin C (Ascorbic Acid)
16% decline in calcium
18% decline in vitamin A
38% decline in vitamin B (Riboflavin)
They believe that agricultural practices such as selective breeding, overly intensive farming, aggressive irrigation, and pesticide use has led to soil depletion. This effect occurs largely because crops take up minerals as they grow which are not replaced when the crops are harvested. Some crops are worse than others and if not rotated can lead to the soil becoming exhausted. For example, growing flax in a field more than once every six years can lead to what's known as "flax sickness." In this case, the minerals that flax needs have been sucked up by previous generations and attempts to grow more flax yields a sickly crop.
There is also a dilution effect. This dilution effect refers to a counter-intuitive process whereby fertilizing a crop with one mineral, causes a decrease in the other minerals found in that crop. For example, adding extra phosphorus to raspberry plants, while increasing the amount of phosphorus found in the fruit, decreases the amount of calcium, magnesium, and potassium found in it. The fertilizer may help the plant grow better, but the overall nutritional content is diminished.
Organics to the Rescue?
Not so fast. I wish I could tell you that organically produced food automatically contains more nutrients. While there is some evidence that organics have higher nutritional content, most of the data so far do not support that conclusion. The University of California Davis Health center says that the findings of researchers indicate that there are no discernible differences. According to UC Davis Health Tips: "Organic foods are not healthier, per se, in terms of nutrients. You are still getting the same benefits in conventionally grown foods as you are in organic foods."
Now hold on! Before you fire off a note defending organic foods, I'm NOT saying don't buy organic food. This blog is about the nutrient and mineral content of fruits and vegetables. Earlier I mentioned that modern agricultural practices are contributing to a decline in the levels of nutrients found in our food. Certainly, supporting organic farmers is an indirect way of slowing or even reversing soil depletion. This in turn will, hopefully, lead to higher nutrient density in our food down the road. And although it is a bit outside of the scope of this blog, there are other benefits to buying organics, mainly for what's not found in them: residual pesticides, growth hormones, and antibiotics.
Nutrient-Dense Vegetables
I hope you like kale! If you've read this far, I'm assuming you want to know what veggies you should be eating? What veggies have the highest nutritional value? Well, according to the US Dept. of Agriculture, you should be eating kale. Their FoodData Central reports that, based on a range of criteria, the leafy veggie tops the list with a combined score of 1392. The next highest entry, spinach, comes in at 968, a whopping 424 points (30%) lower. The highest fruit on the list, pumpkin, has a score of 577. (Yes, pumpkin is a fruit because it has seeds. Admittedly, a pumpkin smoothie does not sound very appetizing!)
Not surprisingly, green leafy vegetables account for twelve of the top twenty-three fruits and vegetables, all with scores above 150. Below is a partial list of the nutritive rankings of some of the more popular veggies. For the full list, see the wonderful poster created by the Nutrition Health Network. It shows the scores of dozens of fruits and vegetables, along with info on calories, vitamin K, lutein, vitamin C, potassium, and fiber.
Kale 1,392
Spinach 968
Pumpkin 577
Sweet potato 492
Carrots 399
Romaine lettuce 340
Broccoli 268
Brussels sprouts 247
Red bell pepper 225
Butternut squash 208
Peas 173
Bok choy 154
Tomato 136
Asparagus 134
Zucchini 103
Eating Right
If you are following a fitness plan, you are probably also following some form of complementary food plan as part of it. But even if you are self-guided, your research has probably led you to conclude that it is difficult to cover all the bases. As you are probably very aware, your post-workout nutrition is very important.
See: Post Workout Nutrition for Big Results
You're undoubtedly still wondering about how to get enough nutrition from foods that are suffering from nutrient depletion. Paying attention to what foods you eat and going heavy on the green leafy vegetables will certainly help. But I'm also aware that many of us lead very busy and demanding lives, so giving our nutrition the diligence it deserves isn't always easy. And, quite honestly, there's only so much kale a person can eat! There are other foods though, that, if rotated into our diets regularly, can help get you there, nutritionally.
See: 15 Superfoods You Should Be Eating
Should you take supplements?
For the average person with a lifestyle of moderate exercise and a well-balanced diet, supplements are probably not necessary. However, as the US National Institutes of Health stated in an article titled The Use of Dietary Supplements By Athletes, they may be helpful for those engaged in "high-intensity exercise." They point out that food sources are not always an option, due to allergies, availability, or simply the volume of food one would be required to eat to get very high doses of certain nutrients. They note the well-documented roles of creatine, caffeine, and alkalinizing agents in enhancing performance for those who are in training. With a nod to real life, the authors remark that "Sports drinks, energy bars, and protein-carbohydrate shakes may all be useful and convenient at specific times." That's about as close to a ringing endorsement one is likely to get from government scientists!
For those who are looking for high-quality supplements, I recommend Performance Lab. Performance Lab curates today’s best research-backed nutrition technologies, including NutriGenesis lab-cultured vitamins, minerals, and aminos which are cofactor-enhanced for superior absorption. There is a bioengineered 2-in-1 sport carb that absorbs quickly like simple carbs, but sustains one for two hours or more, like complex carbs. Their curcumin, which may help in the management of exercise-induced inflammation and muscle soreness, is enhanced with technology that makes it 46 times more absorbable than turmeric curcumin. And their patented CoQ10 extends cell energy for 24 hours and doubles blood CoQ10 levels in 3 weeks. Coenzyme Q10 has a crucial role in which cells convert carbohydrates and fatty acids into the energy that powers the cellular machinery as well as protecting the heart and lowering high blood pressure.
I specifically recommend their multivitamins. These will increase your daily vitality, whole-body performance, and long-range overall health. They are customized to support men's and women’s distinct nutritional needs. NutriGenesis lab-grown vitamins and minerals include cofactors, enzymes, and probiotics that enhance nutrient bioavailability, metabolism, and utilization. For those of us who don't plan meals as well as we should <ahem>, these supplements make sure all the boxes are ticked.
Speaking of kale... Green leafy veggies like kale, spinach, and swiss chard contain high amounts of lutein and zeaxanthin which can help protect your eyes from harmful UV light. High levels of these vitamins in eye tissue are linked with better vision, especially in dim light or where glare is a problem. Hipster’s fancy frames are clearly just for show then! These two nutrients may also help stave off age-related eye diseases such as macular degeneration and cataracts. Performance Lab's Vision supplement is an advanced eyesight enhancer designed for long-range macular health support. It enhances high-speed focus, motion detection, dark adaptation, contrast sensitivity, glare recovery, night vision, and reaction time. All the better to see the results of your fitness efforts!
Their Energy supplement offers advanced mitochondrial support for cell energy and life vitality containing, among other things, MicroActive Q10. Coenzyme Q10, as mentioned above.
It supports cell ATP energy production, mitochondrial genesis and function, overall metabolic efficiency and is designed for performance. It promotes vitality on a cellular level, is a stimulant-free mind-body energy booster, and supports the efficient metabolism of dietary and stored fats.
I mentioned curcumin earlier. Performance Lab's Flex supplement is a flexibility enhancer that also provides joint relief and renewal. It contains a lot of curcuminoids that support cartilage repair and regeneration, ligament and tendon resilience, joint lubrication, connective tissue protection, and long-range joint health. It promotes smooth flexibility, joint shock-absorption, and connective tissue comfort to help advance your peak physical performance.
And finally, the last one I'll mention is their ultramodern, performance-enhancing, muscle fuel supplement called Carb. It's a stimulant-free product that sparks two or more hours of muscle energy. It enhances protein, carb, and fat metabolism; sports nutrient absorption; and rehydration while optimizing muscle strength, endurance, and recovery.
Takeaways
Eat kale, by the bucket load.
It's more important than ever before to be mindful of your nutrition.
Buying organically produced food is good for the planet and your body, but not necessarily a better option for nutrient content.
You can boost the nutritional value of your meals by considering the nutritional content of the fruits and vegetables you use.
Supplements can be very beneficial, especially for those doing high-intensity exercise.
Seriously, eat kale!
References
American society for horticultural science - Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence? by Donald R. Davis
UC Davis health - Are organic foods really healthier?
U.S. Department of Agriculture
Pubmed.gov - The use of dietary supplements by athletes by Ronald J Maughan, Frederic Depiesse, Hans Geyer, International Association of Athletics Federations
