We have all heard, "We are what we eat.” Navigating health awareness is easier when we also know how beneficial food is for our biological health. This is commonly referenced as ‘nutrient density.’ In simple terms, foods are more nutritious per bite. From a metabolic balance perspective, these are foods that provide higher amounts of vitamins, minerals, fiber, protein, and healthy fats, without adding a lot of sugar, saturated fat, or excess calories.
Evaluating our food selections for quality is becoming so important to sustain optimal health. While modern food is more abundant and faster growing, it generally contains lower concentrations of essential minerals, vitamins, and protein compared to crops grown in the mid-20th century.
In 2004, Journal of American College of Nutrition published a study which analyzed USDA data for many different crops from 1950 to 1999. Results indicated a consistent decline in several nutrients. Further studies conducted have established that some vegetables today may require twice the volume of consumption to equal the nutritional value as those produced in 1940.
With growing interest in organic and regenerative agriculture techniques, studies and evaluations have indicated promising improvements in foods with higher nutrient levels compared to conventional industrial farming.
Ripe for summer! Select these varieties to maximize nutrient availability:
• Watermelon, mango, pineapple, strawberries, grapes, peaches
• Tomatoes, cucumber, zucchini, bell peppers, eggplant, green beans
Eating seasonal options help ensure better flavor and freshness, are often more affordable, and most often are higher in nutrient quality when recently harvested.
Make it exciting for kids:
• Establish score cards for taste, color check, and associated health goals
• Create fun experiences visiting local farms or farmers markets
Reach out if you are interested in boosting your nutrient balance and reviewing easy summer meal ideas that can support your health goals.
– Houstonian Club Registered Dietitian Elayna Nunley, MS, RDN, LD, CES
713.685.6894 |
enunley@houstonian.com
Sources:
https://doi.org/10.1080/07315724.2004.10719409
https://pubmed.ncbi.nlm.nih.gov/38540869/