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

At a time when food is plentiful, many people still suffer from a form of malnutrition - 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 looks at why the quality of your food is more important than the quantity and how you can make your diet more nutrient-dense.

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 comparatively few calories.

Example: 100 grams of kale only contains around 49 calories, but large amounts of vitamin C, vitamin K, calcium and antioxidants. In comparison, 100 grams of white bread provides around 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:

• Meet your nutritional needs without consuming excess calories
• Preventing deficiency symptoms
• Optimize cellular processes that are important for your longevity
• Reduce inflammatory processes in the body

How many micronutrients do people really need?

The human body needs around 30 essential vitamins, minerals and trace elementsthat it cannot produce itself. The German Nutrition Society (DGE) has drawn up reference values for this:

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

Internationally, there are slightly different 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 principles. In the article on Nutrition and stress we also explained what effect micronutrients have on stress and the release of cortisol.

Why is it more difficult to meet nutritional requirements today

In our modern world, there are several factors that make it more difficult to get enough micronutrients from food:

1. Nutrient-poor soils: Intensive agriculture has led to a depletion of minerals in the soil.
2. Long transportation 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. Lack of diversity: Most people eat only a fraction of the available plant species.
6. Resorption: Deteriorated absorption of nutrients due to a damaged gut.
7. Intestinal microbiome: A lack of diversity in microorganisms in the intestine means that not all nutrients can be absorbed.

The decline in nutrients in our food

Soil depletion

Scientific studies show a worrying trend: the nutrient content of fruit and vegetables has fallen significantly in recent decades. A study by the University of Texas examined USDA data on 43 fruit and vegetable varieties between 1950 and 1999 and found significant declines in protein, calcium, phosphorus, iron and vitamin C.

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

Nutrient loss in comparison - sample data

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.

There are many reasons for this decline:

• Focus on increasing yield instead of nutrient content in plant breeding
• Unilateral fertilization with NPK fertilizers (nitrogen, phosphorus, potassium)
• Shortening the ripening period in order to bridge transport routes
• Selecting varieties according to shelf life and appearance instead of nutritional content

Foods with a high nutrient density

Luckily, there are many foods that continue to be excellent sources of nutrients:

Übersicht nährstoffdichter Lebensmittel

Example of a nutritious vegetarian daily plan

Frühstück:

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

Mittagessen:

• Large salad with rocket, spinach and colorful vegetables
• 150g lentils or chickpeas
• 1 tbsp olive oil with lemon juice and herbs
• 30g Kürbiskerne

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

Abendessen:

• Oven vegetables made from sweet potatoes, broccoli and 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

1. The color rule: The more colorful your plate, the more different plant substances you absorb.
2. The 80/20 rule: Aim for 80% of your diet to consist of unprocessed, nutrient-rich foods.
3. The hand method: 1-2 handfuls of fresh vegetables or fruit with every meal.
4. The variety rule: Try to eat at least 30 different types of plants every 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 tools can help you monitor 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 for 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 concept of the same name that helps you check off nutrient-rich food groups every day.
   
5. BLS database: The federal food key database for more professional research on nutrient contents.
   

These tools will help you get a feel for how nutritious your daily diet actually is.

Supplementation - when is it useful?

Despite a consciously nutritious diet, nutritional supplements can be useful in certain situations.

Suitable situations for nutritional supplements

• Bei nachgewiesenen Nährstoffmängeln
• In certain phases of life (pregnancy, breastfeeding, growth phase, high-performance phase)
• For specific diets (z.B. vegan diet)
• In old age (reduced absorption rate)
• In case of increased demand due to illness, sport or stress
• For seasonal factors (z.B. Vitamin D in winter in northern latitudes)

Relevant tests for the analysis of nutrient status

Before taking 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 some deficiencies (z.B. Iron)
   
2. Spezifische Blutanalysen:
   1. Vitamin D test (25-OH-Vitamin D3)
   2. Vitamin B12 (incl. Holotranscobalamin, MMA and homocysteine for accurate diagnostics)
   3. Ferritin (iron stores)
   4. Zinc and selenium in whole blood
   5. Magnesium in erythrocytes (more meaningful than in serum)
   6. Omega 3 index test

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

These tests should ideally be carried out and interpreted by a doctor or nutritionist.

Common nutrient deficiencies in Western countries

Despite food abundance, certain nutrient deficiencies are common in Germany and other Western countries:

1. Vitamin D: 30-60% of Germans have inadequate vitamin D levels, especially in the winter months. Synthesis via 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 decreasing 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 5:1 or lower is recommended.
   
4. Magnesium: Approximately 20-30% of the population does not consume enough magnesium, which can be exacerbated by stress.
   
5. Iron: Premenopausal women in particular are often affected by iron deficiency.
   
6. Iodine: In Germany, the iodine supply is still not optimal, as iodized table salt is not used everywhere.
   
7. Zinc: Especially with an unbalanced 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 best known and most important combination. Vitamin C can increase the absorption of plant iron (non-heme iron) by 3-5 times.

• Examples: Lentils with peppers, spinach with lemon juice, oatmeal with berries
• Practical: 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
• Practical: A tablespoon of high-quality oil with every vegetable dish

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

• Examples: Sesame seeds 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 pulses, nuts with quinoa
• Practical: Combine protein-rich snacks with zinc-rich seeds

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

• Examples: Stewed carrots with olive oil, pumpkin soup with coconut milk
• Practical: Lightly fry vegetables instead of eating them raw

Lycopene + fat + heat: Similar to beta-carotene, this combination makes lycopene more available.

• 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 a little pepper to the turmeric seasoning

Combinations that inhibit nutrient absorption:

Calcium + iron: These two minerals compete for the same transport routes.

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

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

• Solution: Soaking, sprouting or fermenting reduces phytic acid
• Practical: Soak nuts overnight, soak pulses 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 low-calcium foods
• Practical: Do not use spinach as the main source of calcium

These science-based combinations can significantly increase the nutritional yield of your meals without you having to eat more. It's all about making the most of the synergy between different nutrients.

Practical tips for more nutrient density in everyday life

Here are some everyday strategies to improve the nutrient density of your diet:

1. Consume a green smoothiedaily: A handful of leafy greens blended with fruit provides concentrated nutrients in an easily digestible form.
   
2. Use spices and herbs generously: They are among the most nutrient-rich foods of all. For example, a teaspoon of turmeric or oregano contains more antioxidants than many portions of fruit.
   
3. Integrate wild plants: If possible, supplement your diet with edible wild plants such as dandelion, nettle or goutweed - they often contain many times more minerals than their cultivated relatives.
   
4. Ferment yourself: Homemade sauerkraut, kimchi or kefir
   
5. Seed topping: Sprinkle a tablespoon of a mixture of ground flax seeds, chia seeds and hemp seeds over your breakfast or salad every day.
6. Liquid intake: Use good quality mineralized water .
7. Did you know that fermentation not only absorbs plenty of probiotics, but the fermentation process also increases the bioavailability of many nutrients?