In a time of abundant food, many people still suffer from some form of deficiency – especially when it comes to micronutrients. How can this be? The answer lies in the nutrient density of our food – a concept that is crucial for your health and longevity. This article explores why the quality of your food is more important than the quantity and how you can make your diet more nutrient-rich.
What does nutrient density mean?
Nutrient density describes the ratio of essential nutrients (vitamins, minerals, secondary plant compounds etc.) to the energy content (calories) of a food. A nutrient-dense food Provides many micronutrients with relatively few calories.
Example: 100 grams of kale contain only about 49 calories, but large amounts of vitamin C, vitamin K, calcium and AntioxidantsIn comparison, 100 grams of white bread provide about 265 calories, but significantly fewer micronutrients. Kale, therefore, has a higher nutrient density.
Nutrient density is an essential concept for a healthy diet because it helps you:
- To meet your nutritional needs without consuming excess calories
- To prevent deficiencies
- Optimizing cellular processes that benefit your longevity are important
- Inflammatory processes to reduce in the body
How many micronutrients does a person really need?
The human body requires approximately 30 essential vitamins, minerals and trace elements, which he cannot produce himself. The German Nutrition Society (DGE) has established reference values for this:
| micronutrient | Recommended daily dose (adults) |
| 95-110 mg | |
| 20 μg (800 IU) | |
| Calcium | 1000 mg |
| 300-400 mg | |
| iron | 10-15 mg |
| 7-10 mg | |
| selenium | 60-70 μg |
These values vary depending on age, gender, and life circumstances. For example, pregnant women need more folic acid, and seniors have a higher vitamin D requirement. However, vitamin D deficiency is also very common in the general population, and the recommended dosages are not always sufficient..
Internationally, there are slightly different recommendations. The US RDA (Recommended Dietary Allowances) values or the European NRV (Nutrient Reference Values) values may differ from the DGE (German Nutrition Society) recommendations, but are based on similar scientific principles.In articles about Nutrition and stress We also explained that what effect micronutrients have on stress and cortisol release.
Why is it more difficult to meet nutritional needs today?
In our modern world, there are several factors that make it difficult to obtain sufficient micronutrients through food:
- nutrient-poor soilsIntensive agriculture has led to a depletion of minerals in the soil.
- Long transport routes and storageMany vitamins degrade over time.
- Processed foods: A large part of our diet consists of highly processed products with low nutrient density.
- Environmental toxins and stressBoth factors increase the need for protective nutrients.
- Lack of diversityMost people eat only a fraction of the available plant species.
- AbsorptionImpaired absorption of nutrients due to a damaged intestine.
- Gut microbiomeA lack of diversity in microorganisms in the gut means that not all nutrients can be absorbed.
The decline in nutrients in our food
Soil depletion
Scientific studies reveal a worrying trend: The nutrient content of fruits and vegetables has declined significantly in recent decades. A study by the University of Texas examined USDA data on 43 types of fruits and vegetables between 1950 and 1999 and Significant decreases were found in protein, calcium, phosphorus, iron, and vitamin C..
In Germany, the soil condition survey conducted by the Thünen Institute shows that many agricultural areas have deficiencies in important minerals such as selenium, zinc and contain magnesium.
Nutrient loss comparison – example data
| Groceries | nutrient | Salary 1950s | Salary today | change |
| spinach | iron | 15.5 mg/100g | 2.7 mg/100g | -83% |
| broccoli& | Calcium | 130 mg/100g | 47 mg/100g | -64% |
| apples | Vitamin C | 37.5 mg/100g | 6 mg/100g | -84% |
| carrots | magnesium | 23 mg/100g | 12 mg/100g | -48% |
This data comes from various analyses, including the book "Still No Free Lunch" by Brian Halweil and the German Federal Food Code in comparison to historical records.
The reasons for this decline are manifold:
- Focus on increasing yield instead of nutrient content in plant breeding
- One-sided fertilization with NPK fertilizers (nitrogen, phosphorus, potassium)
- Shortening the ripening time to bridge transport distances
- Variety selection selected based on shelf life and appearance rather than nutrient content
Foods with high nutrient density
Fortunately, there are many foods that are still excellent sources of nutrients:
Overview of nutrient-dense foods
| category | Groceries | Special nutrients |
| Leafy greens | Kale, spinach, chard | Vitamin K, folic acid, iron, magnesium |
| Cruciferous plants | Broccoli, Brussels sprouts, cauliflower | SulforaphanVitamin C, K |
| Berries | Blueberries, raspberries, blackberries | Anthocyanins, Vitamin C |
| nuts && Seeds | Flaxseeds, chia seeds, walnuts | Omega-3 fatty acidsZinc, magnesium |
| Legumes | Lentils, chickpeas, black beans | Dietary fiber, iron, B vitamins |
| Mushrooms | Shiitake mushrooms, porcini mushrooms, oyster mushrooms | Selenium, vitamin D, B vitamins |
| algae | Spirulina, Chlorella, Nori | Iodine, iron, vitamin B12 (partially) |
| Wild plants | Dandelion, nettle, wild garlic | Minerals, antioxidants |
| Animal products | Liver, sardines, eggs | Vitamin B12, D, zinc, iron |
| Fermented | Sauerkraut, kefir, kimchi | Probiotics, B vitamins |
Example of a nutrient-rich vegetarian daily meal plan
Breakfast:
- Overnight oats (50g) with 1 tbsp flax seeds, 1 tbsp pumpkin seeds
- 100g blueberries and half a banana
- 1 tbsp almond butter
- 200ml homemade kefir
Nutrient highlights: Magnesium, zinc, fiber, antioxidants, probiotic bacteria
Lunch:
- Large salad with arugula, spinach and colorful vegetables
- 150g lentils or chickpeas
- 1 tbsp olive oil with lemon juice and herbs
- 30g pumpkin seeds
Nutritional highlights: Iron, vitamin C, magnesium, plant-based protein, folic acid
Dinner:
- Oven-roasted vegetables of sweet potatoes, broccoli and bell peppers
- 2 organic eggs or 150g tofu
- Homemade pesto made from wild garlic, walnuts and olive oil
Nutrient highlights: Beta-carotene, vitamin K, B vitamins, selenium
Snack:
- A handful of nuts
- 1 apple or other seasonal fruit
This example provides a wide range of micronutrients with a moderate calorie content.
Estimating and measuring nutrient density
Practical rules of thumb for estimating nutrient density
- The color ruleThe more colorful your plate, the more different plant substances you ingest.
- The 80/20 ruleAim for 80% of your food to consist of unprocessed, nutrient-rich foods.
- The Hand Method: 1-2 handfuls of fresh vegetables or fruit with every meal.
- The diversity ruleTry to eat at least 30 different types of plants every week.
- The season ruleSeasonally and regionally harvested products generally have a higher nutrient content.
Tools and apps for monitoring nutrient density
Various digital tools can help you monitor the nutrient density of your diet:
- ChronometerOne of the most comprehensive apps, recording not only macronutrients but also micronutrients in great detail. Particularly good for analyzing nutrient density.
- MyFitnessPalLess detailed regarding micronutrients, but with a large food database and user-friendly interface.
- FDDB ExtenderA German app with a good database for local products.
- Dr. Greger's Daily Dozen: A simple app based on the concept of the same name, which helps you to check off nutrient-rich food groups every day.
- BLS databaseThe Federal Food Key database for more professional research on nutrient content.
These tools help you develop a sense of how nutrient-rich your daily diet actually is.
Supplementation – when is it beneficial?
Despite a consciously nutrient-rich diet, Dietary supplement may be useful in certain situations.
Sensible situations for dietary supplements
- In cases of proven nutrient deficiencies
- During certain phases of life (pregnancy, breastfeeding, growth phase, high-performance phase)
- In specific dietary forms (z.B(e.g., vegan diet)
- In older age (reduced absorption rate)
- In case of increased need due to illness, sports or stress
- Regarding seasonal factors (z.B.Vitamin D in winter in northern latitudes)
Relevant tests for analyzing nutrient status
Before you take dietary supplements indiscriminately, it is advisable to determine your actual needs:
- Blood count with differential blood count: Basic analysis that can already provide indications of some deficiencies (z.B. iron)
- Specific blood tests:
- Vitamin D test (25-OH vitamin D3)
- Vitamin B12 (including holotranscobalamin, MMA and homocysteine for accurate diagnostics)
- Ferritin (iron storage)
- Zinc and selenium in whole blood
- Magnesium in erythrocytes (more informative than in serum)
- Omega 3 Index Test
- Special analyses:
- Spectral analysis of minerals in hair (controversial, but can show long-term trends)
- Organic acids in urine (indications of biochemical blockages)
Ideally, these tests should be performed and interpreted with a doctor or nutritionist.
Common nutrient deficiencies in Western countries
Despite an abundance of food, certain nutrient deficiencies are widespread in Germany and other western countries:
- Vitamin DBetween 30 and 60% of Germans have insufficient vitamin D levels, especially during the winter months. Synthesis through the skin is hardly possible in our latitudes from October to March.
- Vitamin B12: Particularly critical in vegan diets, but also in older people due to declining intrinsic factor production.
- Omega-3 fatty acidsThe ratio of Omega-6 to Omega-3 The ratio in Western diets is often 15:1 or higher, but 5:1 or lower is recommended.
- magnesiumApproximately 20-30% of the population does not consume enough magnesium, a problem that can be exacerbated by stress.
- ironIron deficiency is particularly common in premenopausal women.
- iodineIn Germany, iodine intake is still not optimal, as iodized table salt is not used nationwide.
- zinc: Especially in cases of a one-sided diet and high consumption of foods rich in phytic acid, which can inhibit zinc absorption.
Smart food combinations for better nutrient absorption
Nutrient absorption depends not only on what you eat, but also on how you combine different foods. Certain nutrients can either promote or inhibit each other's absorption.Here are the most important scientifically proven combinations:
Combinations that improve nutrient absorption:
Iron + Vitamin C: The best-known and most important combination. Vitamin C can increase the absorption of plant-based iron (non-heme iron) by 3-5 times.
- ExamplesLentils with bell peppers, spinach with lemon juice, oatmeal with berries
- PracticalA glass of orange juice with iron-rich meals
Fat-soluble vitamins (A, D, E, K) + healthy fats: These vitamins require fat for optimal absorption.
- ExamplesCarrots with olive oil, spinach with nuts, avocado with green salads
- PracticalAdd a tablespoon of high-quality oil to every vegetable dish.
Calcium + Vitamin D: Vitamin D significantly improves calcium absorption in the intestine.
- ExamplesSesame seeds with mushrooms (natural vitamin D), calcium-rich plant-based drinks in the sun
- PracticalShort walk after calcium-rich meals
Zinc + Protein: Certain amino acids promote zinc absorption.
- ExamplesPumpkin seeds with legumes, nuts with quinoa
- PracticalCombine protein-rich snacks with zinc-rich seeds.
Beta-carotene + fat + heat: This combination makes carotenoids particularly bioavailable.
- ExamplesSteamed carrots with olive oil, pumpkin soup with coconut milk
- PracticalLightly sauté vegetables instead of eating them raw.
Lycopene + fat + heat: Similar to beta-carotene, lycopene becomes more bioavailable through this combination.
- ExamplesTomato sauce with olive oil, cooked tomatoes with avocado
- PracticalUse tomato paste instead of fresh tomatoes
Curcumin + Piperine (black pepper): Piperine can increase the bioavailability of curcumin by up to 2000%.
- ExamplesTurmeric latte with a pinch of black pepper
- PracticalAlways add a little pepper to the turmeric seasoning.
Combinations that inhibit nutrient absorption:
Calcium + Iron: These two minerals compete for the same transport routes.
- AvoidDairy products with iron-rich meals
- BetterMaintain a time interval of 2-3 hours.
Phytic acid + minerals: Phytic acid in whole grain products and legumes can bind iron, zinc, and calcium.
- SolutionSoaking, sprouting, or fermenting reduces phytic acid.
- PracticalSoak nuts overnight; soak legumes for a long time before cooking.
Tannins + Iron: Tannins in tea and coffee inhibit iron absorption.
- AvoidBlack tea or coffee directly with iron-rich meals
- Better: 1-2 hour interval between tea/coffee and iron-rich meals
Oxalic acid + Calcium: Oxalates in spinach, rhubarb and chard can reduce calcium absorption.
- SolutionCombine oxalate-rich vegetables with calcium-poor foods
- Practical: Do not use spinach as the main source of calcium
These scientifically proven combinations can significantly increase the nutritional yield of your meals without you having to eat more. It's about optimally utilizing the synergy between different nutrients.
Practical tips for more nutrient density in everyday life
Here are some practical strategies to improve the nutrient density of your diet:
- Add a green smoothie to your daily routine.A handful of leafy greens, mixed with fruit, provides concentrated nutrients in an easily digestible form.
- Use spices and herbs generouslyThey are among the most nutrient-rich foods available. For example, a teaspoon of turmeric or oregano contains more antioxidants than many servings of fruit.
- Integrate wild plantsIf possible, supplement your diet with edible wild plants such as dandelion, nettle or goutweed – they often contain many times the minerals of their cultivated relatives.
- Ferment yourselfHomemade sauerkraut, kimchi, or kefir
- Seed toppingSprinkle a tablespoon of a mixture of ground flaxseeds, chia seeds and hemp seeds over your breakfast or salad every day.
- Fluid intake: On mineralized Water to use good quality.
- Did you know that fermentation not only provides plenty of probiotics, but the fermentation process also increases the bioavailability of many nutrients?
