Nutrient density and recording: why choosing food plays a decisive role

In a time when food is plentiful, many people still suffer from some form of malnutrition. How is this possible? The answer lies in the nutrient density of our food—a concept that could be crucial to 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-dense.

What does nutrient density mean?

Nutrient density describes the ratio of essential nutrients (vitamins, minerals, phytochemicals, etc.) to the energy content (calories) of a food. A nutrient-dense food provides many micronutrients with comparatively few calories.

For example, 100 grams of kale contains only about 49 calories, but large amounts of vitamin C, vitamin K, calcium, and antioxidants. In comparison, 100 grams of white bread provides about 265 calories, but significantly fewer micronutrients. Kale is therefore more nutrient-dense.

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 deficiency symptoms
• Optimize cellular processes that are important for your longevity
• To reduce inflammatory processes in the body

How many micronutrients does a person really need?

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

These values ​​vary depending on age, gender, and life situation. For example, pregnant women require more folic acid, and seniors have a higher vitamin D requirement.

Internationally, there are slightly different recommendations. The US RDA (Recommended Dietary Allowances) or the European NRV (Nutrient Reference Values) may differ from the DGE recommendations, but they are based on similar scientific principles. this article We also explained the effect of micronutrients 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 absorb sufficient micronutrients through food:

1. Nutrient-poor soils: Intensive agriculture has led to soil mineral depletion.
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. Lack of diversity: Most people eat only a fraction of the available plant species.
6. Absorption: Impaired absorption of nutrients due to a damaged Colon.
7. intestinal microbiome: A lack of diversity in microorganisms in the intestine results in not all nutrients being absorbed.

The decline in nutrients in our food

Impoverishment of soils

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 fruits and vegetables 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 have.

Nutrient loss in comparison – example data

This data comes from various analyses, including the book "Still No Free Lunch" by Brian Halweil and the German Federal Food Key compared 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
• Selection of varieties based on storage capacity 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

Example of a nutrient-rich vegetarian daily plan

Breakfast:

• Overnight oats (50g) with 1 tbsp flaxseed, 1 tbsp pumpkin seeds
• 100g blueberries and half a banana
• 1 tbsp almond butter
• 200ml homemade kefir

Nutritional 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, vegetable protein, folic acid

Dinner:

• Oven-baked vegetables made from sweet potatoes, broccoli and peppers
• 2 organic eggs or 150g tofu
• Homemade pesto made from wild garlic, walnuts and olive oil

Nutritional 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 at a moderate calorie content.

Assess and measure 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 ruleAim 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 each meal.
4. The diversity rule: Try to eat at least 30 different types of plants each week.
5. The season 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. Chronometer: One of the most comprehensive apps that tracks not only macronutrients but also micronutrients in great detail. It's especially 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 concept of the same name that helps you tick off nutrient-rich food groups every day.
   
5. BLS database: The Federal Food Key database for more professional research on nutrient content.
   

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

Supplementation – when does it make sense?

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

Useful situations for dietary supplements

• In case of proven nutrient deficiencies
• 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 need due to illness, sport or stress
• For seasonal factors (z.B. Vitamin D in winter in northern latitudes)

Relevant tests for analyzing nutrient status

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 some deficiencies (z.B. iron)
   
2. Specific blood tests:
   1. Vitamin D (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 informative than in serum)

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 performed and interpreted with a doctor or nutritionist.

Common nutrient deficiencies in Western countries

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

1. Vitamin D: 30-60% of Germans have insufficient vitamin D levels, especially during the winter months. Synthesis through the skin is barely 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, the ratio is often 15:1 or higher, but 5:1 or lower is recommended.
   
4. magnesium: About 20-30% of the population do not consume enough magnesium, which can be exacerbated by stress.
   
5. iron: Premenopausal women are particularly often affected by iron deficiency.
   
6. iodine: In Germany, the iodine supply is still not optimal because iodized table salt is not used across the board.
   
7. zinc: Especially in the case of 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-based iron (non-heme iron) by 3-5 times.

• Examples: Lentils with peppers, spinach with lemon juice, oat flakes 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 each 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: Lightly fry vegetables instead of eating them raw

Lycopene + Fat + Heat: Similar to beta-carotene, lycopene becomes more readily 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 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 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 interval between tea/coffee and iron-rich meals

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

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

These scientifically proven combinations can significantly increase the nutritional value of your meals without requiring you 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. Add a green smoothie daily: 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-rich foods. For example, a teaspoon of turmeric or oregano contains more Antioxidants than many portions of fruit.
   
3. Integrate wild plantsIf possible, supplement your diet with edible wild plants such as dandelions, nettles or ground elder – they often contain many times more minerals than their cultivated relatives.
   
4. Ferment yourself: Homemade sauerkraut, kimchi or kefir
   
5. Seed topping: Sprinkle one tablespoon of a mixture of ground flax seeds, chia seeds and hemp seeds over your breakfast or salad every day.
6. Fluid intake: On mineralized Water in good quality.
7. Did you know that fermentation not only provides abundant probiotics, but the fermentation process also increases the bioavailability of many nutrients.