Growing Easier | Faster | Tastier

While we’ve been dutifully eating our fruits and vegetables all these years, a strange thing has been happening to our produce. It’s losing its nutrients. That’s right: Today’s conventionally grown produce isn’t as healthful as it was 30 years ago — and it’s only getting worse. The decline in fruits and vegetables was first reported more than 10 years ago by English researcher Anne-Marie Mayer, PhD, who looked at the dwindling mineral concentrations of 20 UK-based crops from the 1930s to the 1980s. It’s happening to crops in the United States, too. In 2004, Donald Davis, PhD, a former researcher with the Biochemical Institute at the University of Texas, Austin, led a team that analyzed 43 fruits and vegetables from 1950 to 1999 and reported reductions in vitamins, minerals, and protein. Using USDA data, he found that broccoli, for example, had 130 mg of calcium in 1950. Today, that number is only 48 mg. What’s going on? Davis believes it’s due to the farming industry’s desire to grow bigger vegetables faster. The very things that speed growth — selective breeding and synthetic fertilizers — decrease produce’s ability to synthesize nutrients or absorb them from the soil.

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A different story is playing out with organic produce. “By avoiding synthetic fertilizers, organic farmers put more stress on plants, and when plants experience stress, they protect themselves by producing phytochemicals,” explains Alyson Mitchell, PhD, a professor of nutrition science at the University of California, Davis. Her 10-year study in the Journal of Agricultural and Food Chemistry showed that organic tomatoes can have as much as 30 percent more phytochemicals than conventional ones. But even if organic is not in your budget, you can buck the trend. We polled the experts and found nine simple ways to put the nutrient punch back in your produce. Sleuth out strong colors “Look for bold or brightly hued produce,” says Sherry Tanumihardjo, PhD, an associate professor of nutritional sciences at the University of Wisconsin-Madison. A richly colored skin (think red leaf versus iceberg lettuce) indicates a higher count of healthy phytochemicals. Tanumihardjo recently published a study showing that darker orange carrots contain more beta-carotene. Pair your produce “When eaten together, some produce contains compounds that can affect how we absorb their nutrients,” explains Steve Schwartz, PhD, a professor of food science at Ohio State University. His 2004 study of tomato-based salsa and avocado found this food pairing significantly upped the body’s absorption of the tomato’s cancer-fighting lycopene. ******************************** Buy smaller items Bigger isn’t better, so skip the huge tomatoes and giant peppers. “Plants have a finite amount of nutrients they can pass on to their fruit, so if the produce is smaller, then its level of nutrients will be more concentrated,” says Davis. Pay attention to cooking methods Certain vegetables release more nutrients when cooked. Broccoli and carrots, for example, are more nutritious when steamed than when raw or boiled — the gentle heat softens cell walls, making nutrients more accessible. Tomatoes release more lycopene when lightly sauteed or roasted, says Johnny Bowden, PhD, nutritionist and author of “The Healthiest Meals on Earth.” Eat within a week “The nutrients in most fruits and vegetables start to diminish as soon as they’re picked, so for optimal nutrition, eat all produce within 1 week of buying,” says Preston Andrews, PhD, a plant researcher and associate professor of horticulture at Washington State University. “If you can, plan your meals in advance and buy only fresh ingredients you can use that week.” Keep produce whole Precut produce and bagged salads are time-savers. But peeling and chopping carrots, for example, can sap nutrients. Plus, tossing peels deprives you of good-for-you compounds. If possible, prep produce just before eating, says Bowden: “When sliced and peeled or shredded, then shipped to stores, their nutrients are significantly reduced.” Look for new colors If you’re used to munching on red tomatoes, try orange or yellow, or serve purple cauliflower along with your usual white. “Many of us buy the same kinds of fruits and vegetables each week,” says Andrews. “But there are hundreds of varieties besides your usual mainstays — and their nutrient levels can differ dramatically. In general, the more varied your diet is, the more vitamins and minerals you’ll get.” Opt for old-timers Seek out heirloom varieties like Brandywine tomatoes, Early Jersey Wakefield cabbage, Golden Bantam corn, or Jenny Lind melon. Plants that were bred prior to World War II are naturally hardier because they were established — and thrived — before the development of modern fertilizers and pesticides. Find a farmers’ market Unlike prematurely picked supermarket produce, which typically travels hundreds of miles before landing on store shelves, a farmers’ market or pick-your-own venue offers local, freshly harvested, in-season fare that’s had a chance to ripen naturally—a process that amplifies its amount of phytonutrients, says Andrews: “As a crop gets closer to full ripeness, it converts its phytonutrients to the most readily absorbable forms, so you’ll get a higher concentration of healthful compounds.” Copyright© 2011 Rodale Inc.All rights reserved. No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. Results from research into Americans’ diet habits haven’t been good. We’re consuming more calories than ever, many of them from unsaturated fats, and as a result, we’re getting fatter, and probably unhealthier. But if a person should decide to improve his or her diet and eat the foods doctors and dieticians recommend for better health, would it be enough? Actually, there is some evidence that the fruits and vegetables available to most people today don’t contain the nutritional value they had about 40 or 50 years ago. In 2004, a University of Texas research team headed by biochemist Donald Davis, Ph.D., analyzed a U.S. Department of Agriculture report on 43 common garden fruits and vegetables and found that almost half of the substances containing minerals important to good health had lost some nutritional value. Davis said in a university news release that at first, his team didn’t evaluate individual fruits and vegetables but found the nutritional declines in the plants as a group. “Considered as a group, we found that six out of 13 nutrients showed apparently reliable declines between 1950 and 1999,” he said. The nutrients Davis’s team identified as losing at least some measurable value were protein, calcium, phosphorus, iron, riboflavin and ascorbic acid. The declines ranged from 6 percent for protein to 38 percent for riboflavin. Specific Produce Identified as Losing Nutritional Value Why did this happen? As best as Davis can determine, the nutritional value in some produce was diluted through faster methods major agro-farm companies employed to grow high-yield crops to meet consumer demand. Davis continued studying what he termed the “genetic dilution effect” and was able to identify specific high-yield crops that had declines in nutrients. Mother Earth News reported in its June/July 2009 edition that Davis had used the USDA report to find the following declines in nutritional value of broccoli: According to U.S. Department of Agriculture (USDA) nutrient data, calcium content of broccoli which averaged 12.9 milligrams per gram of dry weight in 1950, had declined to only 4.4 mg/g dry weight in 2003. And in a study of much longer duration, Davis reported that in wheat and barley crops, protein concentrations declined by 30 to 50 percent between the years 1938 and 1990. DID YOU KNOW? According to the Centers for Disease Control and Prevention (CDC), only 11% of Americans meet the USDA’s guidelines for eating 5-9 servings of fresh fruit and vegetables daily. CDC data indicates: •93% of Americans don’t enough vitamin E •56% don’t get enough magnesium •31% don’t get enough vitamin C •12% don’t get enough zinc •Many seniors lack B vitamins •Many people are low on vitamin K, calcium, and potassium   Which Foods are the most Nutritious? There is no single food group that contains more nutrients than another, according to the U.S. Department of Agriculture. But the USDA lists the following foods as having the most nutrient value in specific vitamins and minerals: •Calcium — spinach and calcium-fortified juices, dairy products •Fiber — apples, lentils, lima beans, pears, spinach, raspberries •Folate — asparagus, broccoli, chickpeas, lima beans •Iron — lentils, spinach •Magnesium — almonds, Brazil nuts, pinto beans, spinach (1/2 cup cooked) •Potassium — banana, broccoli, sweet cherries, chickpeas, Kiwi fruit, lentils potato, tomato •Sodium — low sodium: artichoke, bell pepper, broccoli, carrot, celery, radish, sweet potato; very low sodium: Brussels sprouts, green cabbage, cantaloupe, cauliflower, chickpeas, dried figs, grapes, lentils, iceberg lettuce, leaf lettuce, Lima beans, green onion, mushrooms, tomatoes •Vitamin A — cantaloupe, carrot, grapefruit, leaf lettuce, Romaine lettuce, mango, spinach, sweet potato, tomato, watermelon •Vitamin C — bell pepper, broccoli, Brussels sprouts, green cabbage, cantaloupe, cauliflower, grapefruit, Kiwi fruit, lemon, lime, honeydew melon, onion, orange, pineapple, potato, radish, spinach, summer squash, strawberries, sweet potato, tangerine, tomato, watermelon •Protein — red meat, chicken, soy, fish, legumes, eggs and dairy You can find further information on good sources nutrition at the USDA Web site. When to Consider Adding Dietary Supplements? Jane Higdon, Ph.D., LPI Research Associate at Oregon State University’s Linus Pauling Institute, reports that multivitamin supplements appear to have beneficial qualities. Don’t confuse a multi-vitamin pill or capsule as a replacement for prescription medicine. And it’s important to remember to consult with your physician about any substances you might want to take — both over-the-counter and prescription. “Although it hasn’t been proven that a daily multivitamin supplement containing 100 percent of the Daily Value of most vitamins and essential minerals will lead to better health for well-nourished people,” she writes, “recent research indicates that several of the nutrients found in standard multivitamin supplements play important roles in chronic diseases.” “A daily multivitamin supplement ensures an adequate intake of several micronutrients that are not always present in the diet in optimal amounts,” Dr. Higdon concludes. In her report, she identifies key vitamin and nutrient elements considered necessary for maintaining good health: Folic acid Increased folic acid intakes can lower homocysteine levels, and high homocysteine levels are associated with increased risk of some chronic conditions. Vitamin B12 Since it is only found in animal products, strict vegetarians also need to get vitamin B12 from a supplement or fortified foods. Vitamin D In many parts of the world, there is insufficient ultraviolet light for vitamin D synthesis in the skin during winter. Using sunscreen and avoiding sun exposure to prevent skin damage also prevents vitamin D synthesis. Vitamin D synthesis in the skin declines with age. Iron Iron deficiency is the most common micronutrient deficiency worldwide and is a significant problem in the U.S. Although uncommon in men and postmenopausal women, iron deficiency is still common in children, adolescents, and premenopausal women. Omega-3s Omega-3s are also important, as they regulate many of the body’s functions, and balance the high-level of omega-6 fats found in the meat and animal fats found many American’s diets. Fish-oil, flax seed, and walnuts are good sources of omega-3s. Shop supplements mentioned in this article: Multivitamins Vitamin B12 Vitamin D Fish Oil (Omega-3) Tips to Preserve the Nutrients in Your Produce Cooked vs Raw: High heat and water can destroy up to 30 percent of nutrients found in raw fruits and vegetables. Sautéing, steaming or even microwaving healthy produce can minimize nutrient loss. In fact, in some instances, cooking increases the potency of nutrients by aiding in the break down the cell walls of the plant. Cooking increases the availability of antioxidants typically found in carrots, spinach and tomatoes. Fresh vs Frozen: When it comes to superior taste and nutrition, fresh fruits and vegetables from the garden are always best. But by the time your “fresh” produce reaches your local grocer, it has had plenty of exposure to air, heat and light — enough time to diminish its nutritional value. Frozen produce, which is usually flash-frozen quickly after picking, can be just as nutritious and can last for about a year. Canned produce is the least favorable option as most of the produce vitamin content is destroyed by high temperatures used in processing or lost in the water in the can. Canned fruit packed in in high calorie syrup should also be avoided. Get more tips to maximize the healthfulness of your produce here. Did you find this information helpful? Please send your comments or questions here. To receive more health tips, exclusive savings offers and more, sign up for our e-Newsletter here. SOURCES: University of Texas news release, Dec. 1, 2004. Journal of the American College of Nutrition, Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999,Vol. 23, No. 6, 669-682 (2004). Nutritional Value Chart – FDA