Healthy Living; Empty Food

Today’s Fruits and Vegetables are Lacking in Vitamins and Minerals

by Andi Hale

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The foods we put in our body have a significant effect on our short and long-term health. Nutrient-dense foods will benefit your mental and physical well-being by providing your body with the diversified nutrients it needs to operate at its best. But did you know that our food today has up to 40% less nutrients than even 40 years ago?

Nutrient-dense foods refer to foods that offer plenty of nutrients (vitamins, fibers, minerals, and phytochemicals) and a limited number of calories to promote healthy living. 

Nutrient-dense food concentrates on what your body needs besides calories. Examples include whole grains, vegetables, fruits, and lean proteins.

70 Years of Nutritional Decline

The nutritional content of vegetables and fruits has been declining in the United States for the past 70 years, according to a studies in the journal of the American College of Nutrition (ACN) and the American Journal of Agricultural Sciences (AJAS) in Washington, DC.

In a landmark study Prof. Donald Davis and his team at the University of Texas at Austin studied U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits.

Their findings showed consistent declines in the amount of protein, calcium, phosphorus, iron, vitamin A, riboflavin (vitamin B2) and vitamin C over the past half century.

• 6% decline in protein content
• 9% decline in phosphorus
• 15% decline in iron
• 15% decline vitamin C (Ascorbic Acid)
• 16% decline in calcium
• 18% decline in vitamin A
• 38% decline in vitamin B (Riboflavin)

But we knew this over 20 years ago. in an article published in 2006, Donald Davis, a biochemist at the University of Texas, said that of 13 major nutrients in fruits and vegetables tracked by the Agriculture Department from 1950 to 1999, six showed noticeable declines — protein, calcium, phosphorus, iron, riboflavin and vitamin C. The declines ranged from 6 percent for protein, 15 percent for iron, 20 percent for vitamin C, and 38 percent for riboflavin.

What is Causing the Decline in Nutrient Density of Produce?

The majority of commercial farmers and crop producers are continually looking to increase their crop yield which, in simpler terms, means the amount of product they grow. Through the use of genetically modified organisms, petrochemical fertilizers, herbicides, fungicides, and other synthetic continual inputs, farmers have tripled their crop yield since the mid-1950s.

The quality of soil has been declining rapidly and, with current practices, there is only about 60 years of topsoil left in some places. Fertile, biodiverse soil is the main provider of beneficial nutrients to the crops that we consume and without this, the quality of the produce we put into our bodies is suffering. The average vegetable found in today’s supermarkets are 5%-40% lower in mineral content than those from over 50 years ago. Additionally, of the 13 most important nutrients in your fruits and vegetables, 6 of their levels have declined substantially. So, let’s say you eat 10 carrots as a snack. Although your carrots might be bigger, you may have to eat more than those 10 carrots to obtain the nutritional value of 10 carrots from around 1960. After all, farmers are paid by the weight of their crops, not by nutritional value.

Did you know that it is possible to regenerate your garden and grow nutrient-dense foods?

Gardening provides an opportunity to grow an amazing variety of nutrient-dense foods. It ensures that your plants have the right nutrients, fully maximizing their genetic potential to give you nutrient-dense foods. 

Overusing chemicals and fertilizers destroys the microorganisms in the soil. In simple terms, chemicals and fertilizers destroy the soil, forcing the plants to depend on the same fertilizers and chemicals to survive. 

How To Grow Nutrient Dense Plants

The assumption here is that you already know the basics of good soil management, such as mulching, watering, and adding organic matter.  Growing nutrient-dense plants starts by improving soil quality. Here are two key tips on how to grow nutrient-rich crops:

1. Balance soil calcium levels

Calcium is essential for both plants and animals. Calcium is also vital for plant nutrition and growth, including cell wall development. Calcium in the soil assists with maintaining the chemical balance, improving water penetration, reducing salinity, and promoting microbe activity. 

Plants growing in calcium-deficient soils have problems absorbing nutrients, lack robustness, and are less nutritious. Conduct a soil test to determine if the calcium level is optimal or depleted. 

Most plants do well in pH levels of 5.5-7.5. If the calcium level is low, take action to improve the nutritional uptake of the minerals by the plants. 

Calcium and phosphorus go hand-in-hand, which is vital for photosynthesis, moisture regulation, plant metabolism, respiration, and overall plant health. A weak plant means that your soil has a calcium and phosphorus deficiency. 

2. Enhance soil microbe activity

Soil is an ecosystem that is home to insects, worms, microbes, and enzymes.  Essentially, it’s a food web that has a symbiotic relationship with the plant roots to ensure that the plants have access to minerals and nutrients. 

In short, the soil is the heart, immune system, and lungs of your garden. If the soil is unhealthy then you have nutrient-deficient produce. You will be missing out on vital health benefits as the products are inferior.

Microbes form a symbiotic relationship with plants to ensure that they can absorb minerals. Therefore, your job is to keep the microbes happy by cultivating the soil properly to ensure that the plants reach their full genetic potential. 

For instance, you ensure that the soil has nutrients for both microbial and plant absorption. Mother nature balances the soil ecosystem and ensures that your plants have what they need as long as you provide the ideal conditions.

Therefore, it is essential to have healthy garden soil since the nutrients found in quality soil are eventually transferred to the plants. Adding supplements and compost doesn’t help much if crucial soil life is lacking. 

A healthy ecology gives you robust yields, while it allows the plant to resist pests and diseases. You enjoy high-quality, nutrient-dense vegetables and fruits.

How to improve soil quality for nutrient-dense foods

Incorporate the following cycle in your gardening:

• Soil test
• Adding what is deficient without being excessive
• Microbial digestion
• Nutrient depletion or plant uptake

Every time you use the cycle, your soil quality improves. The first year of the cycle will notably improve both the yield and flavor. By the time you get to the third year, your soil will be almost ideal, and you will enjoy the tastiest nutrient-dense food. Nevertheless, keep repeating the cycle to fine-tune your soil. 

As the soil pattern improves, so does your food flavor and nutrient density. Your family benefits immensely from eating nutritious vegetables, cereals, and fruits. However, never overdo it. It is the cardinal rule in gardening.