Nutrient density: Why the choice of food plays a crucial role

In a time when food is abundant, 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 very important for your health and longevity. This article highlights 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 substances, 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 antioxidants. In comparison, 100 grams of white bread provide about 265 calories, but significantly fewer micronutrients. Therefore, kale has a higher nutrient density.

The nutrient density is an essential concept for a healthy diet, as it helps you:

• Meet your nutrient needs without consuming excess calories
• Prevent deficiencies
• Optimize cellular processes that are important for your longevity
• Reduce inflammatory processes in the body

How many micronutrients does a person really need?

The human body requires about 30 essential vitamins, minerals, and trace elements that it cannot produce itself.The German Society for Nutrition (DGE) has established reference values for this:

These values vary depending on age, gender, and life situation.For example, pregnant women need more folic acid and seniors have a higher vitamin D requirement. But even among the general population, a vitamin D deficiency is very common and the recommended dosages are not always sufficient.

Internationally, there are slightly differing recommendations. The US RDA values (Recommended Dietary Allowances) or the European NRV values (Nutrient Reference Values) may differ from the DGE recommendations, but are based on similar scientific foundations. In the article about Nutrition and Stress, we also explained what effect micronutrients have on stress and cortisol release. 

Why is it more difficult today to meet nutrient needs?

In our modern world, there are several factors that make it difficult to obtain sufficient micronutrients from food:

1. Nutrient-poor soils: Intensive agriculture has led to a depletion of minerals in the soil.
2. Long transport routes and storage: Many vitamins degrade over time.
3. Processed foods: A large part of our diet consists of highly processed products with low nutrient density.
4. Environmental toxins and stress: Both factors increase the need for protective nutrients.
5. Missing Diversity: Most people eat only a fraction of the available plant species.
6. Absorption: Impaired nutrient absorption due to a damaged gut.
7. Gut Microbiome: A lack of diversity in microorganisms in the gut results in the inability to absorb all nutrients.

The decline of nutrients in our food

Soil Depletion

Scientific studies show a concerning trend: The nutrient content in fruits and vegetables has significantly decreased over the past decades.A study by the University of Texas examined USDA data on 43 fruits and vegetables between 1950 and 1999 and found significant declines in protein, calcium, phosphorus, iron, and vitamin C.

In Germany, the soil condition survey of the Thünen Institute shows that many agricultural areas have deficiencies in important minerals such as selenium, zinc, and magnesium.

Nutrient loss comparison – Example data

47 mg/100g

This data comes from various analyses, including the book "Still No Free Lunch" by Brian Halweil and the German Federal Food Code compared to historical records.

The causes for this decline are manifold:

• Focus on yield increase instead of nutrient content in plant breeding
• Unilateral fertilization with NPK fertilizers (Nitrogen, Phosphorus, Potassium)
• Shortening of the ripening time to bridge transport routes
• Variety selection based on shelf life and appearance instead of nutrient content

Foods with high nutrient density

Fortunately, there are many foods that are still excellent sources of nutrients:

Overview of nutrient-dense foods

Example of a nutrient-rich vegetarian meal plan

Breakfast:

• Overnight oats (50g) with 1 tbsp flaxseeds, 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

Nutrient highlights: Iron, vitamin C, magnesium, plant protein, folic acid

Dinner:

• Oven vegetables made from 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 moderate calorie content.

Assessing and measuring nutrient density

Practical rules of thumb for assessing nutrient density

1. The color rule: The more colorful your plate, the more different plant compounds you are consuming.
2. The 80/20 rule: Aim for 80% of your food to come from unprocessed, nutrient-rich foods.
3. The hand method: 1-2 handfuls of fresh vegetables or fruits with every meal.
4. The variety rule: Try to eat at least 30 different plant species each week.
5. The seasonal rule: Seasonal and regionally harvested products generally have a higher nutrient content.

Tools and apps for monitoring nutrient density

Various digital helpers can assist you in monitoring the nutrient density of your diet:

1. Cronometer: One of the most comprehensive apps that records not only macronutrients but also micronutrients in great detail. Particularly good for analyzing nutrient density.
   
2. MyFitnessPal: Less detailed on micronutrients, but with a large food database and user-friendly interface.
   
3. FDDB Extender: A German app with a good database for local products.
   
4. Dr. Greger's Daily Dozen: A simple app based on the namesake concept that helps you check off nutrient-rich food groups daily.
   
5. BLS-Datenbank: The Federal Food Key Database for more professional research on nutrient contents.
   

These tools help you develop a sense of how nutrient-rich your daily diet actually is.

Supplementation – when is it useful?

Despite a consciously nutrient-rich diet, nutritional supplements can be useful in certain situations.

Useful situations for supplements

• In case of proven nutrient deficiencies
• In certain life stages (pregnancy, breastfeeding, growth phase, high-performance phase)
• With specific dietary forms (z.B. vegan diet)
• In older age (reduced absorption rate)
• With increased needs due to illness, sports, or stress
• With seasonal factors (z.B.Vitamin D in winter in northern latitudes)

Relevant tests for nutrient status analysis

Before you take supplements indiscriminately, it is advisable to determine your actual needs:

1. Blood count with differential blood count: Basic analysis that can already provide indications of certain deficiencies (z.B. Iron)
   
2. Specific blood analyses:
   1. Vitamin D test (25-OH-Vitamin D3)
   2. Vitamin B12 (incl.Holotranscobalamin, MMA and homocysteine for accurate diagnostics)
   3. Ferritin (iron storage)
   4. Zinc and selenium in whole blood
   5. Magnesium in erythrocytes (more meaningful than in serum)
   6. Omega 3 index test

3. Special analyses:
   1. Spectral analysis of minerals in hair (controversial, but can show long-term trends)
   2. Organic acids in urine (indications of biochemical blockages)

These tests should ideally be conducted and interpreted with a doctor or nutritional medicine specialist.

Common Nutrient Deficiencies in Western Countries

Despite an abundance of food, certain nutrient deficiencies are widespread in Germany and other Western countries:

1. Vitamin D: 30-60% of Germans have insufficient vitamin D levels, especially in the winter months. Synthesis through the skin is hardly possible in our latitudes from October to March.
   
2. Vitamin B12: Critical especially in vegan diets, but also in older people due to declining intrinsic factor production.
   
3. Omega-3 fatty acids: The ratio of Omega-6 to Omega-3 in the Western diet is often 15:1 or higher, but a ratio of 5:1 or lower is recommended.
   
4. Magnesium: About 20-30% of the population consumes too little magnesium, which can be exacerbated by stress.
   
5. Iron: Particularly premenopausal women are often affected by iron deficiency.
   
6. Iodine: In Germany, iodine supply is still not optimal, as iodized table salt is not used universally.
   
7. Zinc: Especially with a one-sided diet and high consumption of foods rich in phytic acid, which can inhibit zinc absorption

Intelligent 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 promote or inhibit each other's absorption. Here are the most important scientifically proven combinations:

Combinations that improve nutrient absorption:

Iron + Vitamin C: The most well-known and important combination.Vitamin C can increase the absorption of plant-based iron (non-heme iron) by 3-5 times.

• Examples: Lentils with bell peppers, spinach with lemon juice, oatmeal with berries
• Practically: A glass of orange juice with iron-rich meals

Fat-soluble vitamins (A, D, E, K) + healthy fats: These vitamins require fat for optimal absorption.

• Examples: Carrots with olive oil, spinach with nuts, avocado with green salads
• Practically: A tablespoon of high-quality oil with every vegetable dish

Calcium + Vitamin D: Vitamin D significantly improves calcium absorption in the intestine.

• Examples: Sesame with mushrooms (natural vitamin D), calcium-rich plant drinks in the sun
• Practical: Short walk after calcium-rich meals

Zinc + Protein: Certain amino acids promote zinc absorption.

• Examples: Pumpkin seeds with legumes, nuts with quinoa
• Practical: Combine protein-rich snacks with zinc-rich seeds

Beta-carotene + fat + heat: This combination makes carotenoids particularly bioavailable.

• Examples: Steamed carrots with olive oil, pumpkin soup with coconut milk
• Practical: Sauté vegetables lightly instead of eating them raw

Lycopene + Fat + Heat: Similar to beta-carotene, lycopene becomes more available through this combination.

• Examples: Tomato sauce with olive oil, cooked tomatoes with avocado
• Practical: Use tomato paste instead of fresh tomatoes

Curcumin + Piperine (black pepper): Piperine can increase the bioavailability of curcumin by up to 2000%.

• Examples: Turmeric latte with a pinch of black pepper
• Practical: Always add some pepper to turmeric seasoning

Combinations that inhibit nutrient absorption:

Calcium + Iron: These two minerals compete for the same transport pathways.

• Avoid: Dairy products with iron-rich meals
• Better: Maintain a time gap of 2-3 hours

Phytic acid + minerals: Phytic acid in whole grains and legumes can bind iron, zinc, and calcium.

• Solution: Soaking, sprouting, or fermenting reduces phytic acid
• Practical: Soak nuts overnight, soak legumes for a long time before cooking

Tannins + Iron: Tannins in tea and coffee inhibit iron absorption.

• Avoid: Black tea or coffee directly with iron-rich meals
• Better: 1-2 hours between tea/coffee and iron-rich meals

Oxalic acid + Calcium: Oxalates in spinach, rhubarb, and Swiss chard can reduce calcium absorption.

• Solution: Combine oxalate-rich vegetables with calcium-poor foods
• Practical: Do not use spinach as a main source of calcium

These scientifically based combinations can significantly increase the nutrient yield of your meals without having to eat more. It's about optimizing 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:

1. Add a green smoothie to your daily routine: A handful of leafy greens mixed with fruit provides concentrated nutrients in an easily digestible form.
   
2. Use spices and herbs generously: They are among the most nutrient-dense foods available. For example, a teaspoon of turmeric or oregano contains more antioxidants than many servings of fruit.
   
3. Integrate wild plants: If possible, supplement your diet with edible wild plants such as dandelion, nettle, or ground elder – they often contain many times the minerals of their cultivated relatives.
   
4. Ferment yourself: Homemade sauerkraut, kimchi, or kefir
   
5. Seed topping: Sprinkle a tablespoon of a mixture of ground flaxseeds, chia seeds, and hemp seeds over your breakfast or salad daily.
6. Fluid intake: Rely on mineralized water of good quality.
7. Did you know that through fermentation not only are plenty of probiotics absorbed, but the fermentation process also increases the bioavailability of many nutrients.