Our Food Is Not What It Used To Be

Once upon a time, food was simple.

It came from the earth, from farmers who nurtured their crops with care and attention. It was fresh, full of life, and brimming with nutrients.

Today, while our grocery stores are stocked with an abundance of food, the truth is that what we eat now isn't what it used to be. Our modern diet has changed dramatically, and not necessarily for the better.

So, let's explore why our food has lost some of its nutritional value and why supplementing our diets has become increasingly important for maintaining good health.

1. Soil Degradation: The Root of the Problem

The story begins with the soil.

Healthy soil is the foundation of nutritious food, but our farming practices have taken a toll on it over the years.

Traditional farming methods have historically used crop rotation and natural fertilisers to maintain soil health. However, modern agricultural practices have shifted towards monocropping—growing the same crop repeatedly on the same land.

Unfortunately, this practice depletes the soil of essential nutrients, leading to less nutritious crops.

The heavy use of synthetic fertilisers further exacerbates soil degradation. While these fertilisers help plants grow, they don't replenish the soil with the diverse nutrients plants need.

Over time, the soil becomes depleted of essential minerals like magnesium, zinc, and iron. When the soil lacks these nutrients, so do the plants growing in it.

2. The Impact of Pesticides

Another major factor contributing to the decline in food quality is the use of pesticides.

Pesticides are chemicals designed to kill pests that threaten crops. While they can effectively increase crop yields, they also have unintended consequences.

Pesticides can alter crops' nutrient composition by affecting the soil's microorganisms. These microorganisms are crucial in breaking down organic matter and making plant nutrients available.

Moreover, some pesticides can interfere with the plant's ability to absorb nutrients.

For instance, glyphosate, a widely used herbicide, has been shown to bind to essential minerals in the soil, making them less available to plants.

As a result, the fruits and vegetables we consume may contain fewer vitamins and minerals than in the past.

3. The Journey from Farm to Table

The logistics of getting food from the farm to our tables also impact its nutritional value.

When fruits and vegetables are harvested, they begin to lose nutrients immediately. This nutrient loss can be substantial and continues throughout the journey from the farm to your table.

Here's a closer look at how this process works and the factors involved:

A. Immediate Post-Harvest Changes

After harvest, fruits and vegetables undergo physiological changes that impact their nutritional content. These changes are driven by metabolic processes that continue after the produce is removed from the plant.

Respiration, a process where stored sugars are converted into energy, continues post-harvest and contributes to nutrient degradation.

Additionally, exposure to light, heat, and air can accelerate the breakdown of vitamins, particularly sensitive ones like vitamin C and B vitamins.

For instance, if not stored correctly, spinach can lose up to 90% of its vitamin C content within 24 hours. This rapid loss is due to ascorbic acid (vitamin C) oxidation when exposed to air and light.

Similar losses occur in other vitamin C-rich foods like broccoli, strawberries, and bell peppers.

B vitamins, including thiamine (B1), riboflavin (B2), and folate (B9), are also sensitive to post-harvest conditions. These vitamins degrade when exposed to light and air, reducing their nutritional value before the produce reaches consumers.

B. Nutrient Loss During Storage and Transportation

Once harvested, food often travels long distances before it reaches consumers. This journey can take days or even weeks; during this time, the nutritional quality of fresh produce can degrade.

Refrigeration does slow down the metabolic processes and preserves the produce. However, refrigeration can only delay nutrient loss, not prevent it entirely.

Furthermore, some fruits and vegetables are susceptible to chilling injury, a condition that occurs when they are stored at too low temperatures.

This can lead to physical damage and further nutrient loss. For example, cucumbers, tomatoes, and bell peppers can suffer from chilling injury if stored below their optimal temperatures, decreasing their vitamin content.

C. Nutrient Degradation Over Time

Even under optimal refrigeration, certain nutrients continue to degrade.

For instance, green beans can lose up to 77% of their vitamin C content within seven days after harvest, even in ideal storage conditions.

Similarly, refrigerated broccoli can lose up to 56% of its vitamin C content within a week.

This ongoing nutrient loss means that when fresh produce reaches the consumer, it may contain significantly fewer vitamins than at harvest time.

D. The Role of Ripening During Transportation

Many fruits are harvested before they are fully ripe to ensure they can withstand the rigours of transportation and have a longer shelf life.

However, the ripening process, which often continues during storage and transportation, also affects nutrient content.

E. Ethylene Gas and Ripening

Ethylene gas is a natural plant hormone that regulates ripening.

Some fruits, such as bananas, tomatoes, and avocados, are treated with ethylene gas to control the ripening process during transportation.

Ever bought a sealed box of bananas from Woolworths here in South Africa and watched how fast they ripen once that seal is broken?

While this practice helps ensure that the fruits ripen when they reach consumers, it can also impact their nutrient levels.

For example, tomatoes ripened with ethylene gas may not develop the same level of vitamins and antioxidants as those ripened naturally on the vine.

4. The Dilution Effect

In addition to these factors, there's another phenomenon known as the "dilution effect."

Modern agricultural practices aim to produce larger and more abundant crops. While this may seem beneficial, it often leads to a trade-off between quantity and quality.

As crops grow larger and faster, they tend to contain higher water content and lower concentrations of essential nutrients. A larger fruit or vegetable may not necessarily be more nutritious.

5. The Calorie-Nutrient Paradox

So, what does all this mean for our health?

The bottom line is that we need to consume more food to get the same nutrients once readily available in smaller quantities. It creates a calorie-nutrient paradox.

To meet our daily nutritional needs regarding vitamins and minerals, we need to eat far more calories than required, which isn't feasible or healthy.

For example, you might need to eat multiple servings of spinach today to get the same amount of iron that a single serving provided decades ago.

It not only makes it difficult to get enough nutrients but also increases the risk of overeating and weight gain.

6. The Role of Supplementation

Given these challenges, supplementation has become essential for good health.

PLEASE NOTE THAT SUPPLEMENTATION IS NOT AS SIMPLE AS IT MAY APPEAR AT FIRST GLANCE, AND YOU SHOULD ALWAYS CONSULT A QUALIFIED MEDICAL PROFESSIONAL BEFORE SUPPLEMENTING YOUR DIET WITH VITAMINS OR MINERALS.

While it's always best to get nutrients from whole foods, the reality is that modern diets often fall short.

Taking supplements can help bridge the gap and ensure we get the vitamins and minerals our bodies need to function optimally.

Unfortunately, it isn't as simple as popping a good multivitamin daily.

7. Different Forms of Vitamins and Minerals

When it comes to supplementation, it's essential to recognise that vitamins and minerals come in various forms, which can affect their absorption and efficacy.

For instance, some minerals like magnesium are available as magnesium oxide, magnesium citrate, and magnesium glycinate.

Magnesium oxide is less absorbable than magnesium citrate and glycinate, making the latter two more effective choices for supplementation.

Similarly, vitamins come in different forms.

Vitamin D, for example, can be found as vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective at raising and maintaining vitamin D levels in the blood than vitamin D2.

Therefore, understanding the various forms of vitamins and minerals is crucial for maximising their benefits.

Unfortunately, the complexity doesn't end here.

Supplements must also be considered in the context of other medications you may be taking.

For example, supplements can affect cholesterol-lowering statin drugs and your ability to absorb specific vitamins and minerals.

For example, certain forms of magnesium may decrease blood levels of statin drugs and may adversely affect your health.

Conversely, Proton Pump Inhibitors (Prevacid, Prilosec, Altosec, and Nexium) interact with calcium.

These medications block stomach acid, so your body may struggle to absorb calcium in the more common carbonate form. Therefore, you may need calcium citrate, which does not require stomach acid for absorption.

And if this is not enough to confuse you, the plot unfortunately thickens.

8. Synergistic Relationships Between Vitamins and Minerals

Specific vitamins and minerals work synergistically, enhancing each other's absorption and effectiveness. Understanding these relationships can help us optimise our nutrition and supplementation strategies.

A. Vitamin D and Calcium

One of the most well-known synergistic relationships is between vitamin D and calcium. Vitamin D enhances the absorption of calcium in the intestines.

Without adequate vitamin D, calcium absorption can decrease significantly, weakening bones and leading to osteoporosis.

This is why many calcium supplements also contain vitamin D.

B. Vitamin C and Iron

Vitamin C enhances the absorption of non-heme iron, the type of iron found in plant-based foods. Non-heme iron is not as easily absorbed by the body as heme iron (found in animal products).

However, vitamin C can convert non-heme iron into a more readily absorbed form. This is why consuming vitamin C-rich foods like citrus fruits, tomatoes, and bell peppers alongside iron-rich plant foods such as spinach, lentils, and fortified cereals is beneficial.

C. Vitamin B12 and Folate

Vitamin B12 and folate (vitamin B9) work together to support the formation of red blood cells and the proper functioning of the nervous system.

Folate is involved in DNA synthesis and repair, while vitamin B12 helps convert folate into its active form. A deficiency in either of these vitamins can lead to anaemia and neurological issues.

Foods rich in folate include leafy greens, legumes, and fortified grains, while vitamin B12 is found primarily in animal products like meat, dairy, and eggs.

D. Magnesium and Vitamin D

Magnesium plays a crucial role in the activation of vitamin D. Without sufficient magnesium, vitamin D cannot be metabolised properly, which can affect calcium absorption and bone health.

Magnesium is also involved in over 300 enzymatic reactions in the body, including energy production and muscle function. Foods rich in magnesium include nuts, seeds, whole grains, and leafy green vegetables.

E. Zinc and Vitamin A

Zinc is essential for the metabolism of vitamin A. It helps release vitamin A from the liver and transport it to tissues where it is needed.

Vitamin A is vital for vision, immune function, and skin health. A zinc deficiency can impair vitamin A metabolism, leading to symptoms such as night blindness.

Good sources of zinc include meat, shellfish, legumes, and seeds, while vitamin A can be found in liver, dairy products, and orange-coloured fruits and vegetables like carrots and sweet potatoes.

F. Vitamin E and Selenium

Vitamin E and selenium function as antioxidants, protecting cells from oxidative damage. Selenium is a cofactor for the enzyme glutathione peroxidase, which helps reduce oxidative stress.

Vitamin E works synergistically with selenium to protect cell membranes from damage. Foods high in vitamin E include nuts, seeds, and vegetable oils, while selenium can be found in Brazil nuts, seafood, and whole grains.

Understanding and leveraging these synergistic relationships is essential to enhance the effectiveness of our nutrient intake and support our overall health.

BEFORE DOING SO, PLEASE CONSULT A QUALIFIED MEDICAL PROFESSIONAL BEFORE SUPPLEMENTING YOUR DIET WITH VITAMINS OR MINERALS.

Incorporating various nutrient-dense foods into our diets and appropriate supplementation can help ensure we get the most out of the vitamins and minerals we consume.

For completeness, let's briefly summarise some essential vitamins and minerals, their roles in the body, and where they can be found in our diet:

Vitamin A: Important for vision, immune function, and skin health. It is found in carrots, sweet potatoes, and dark leafy greens.

Vitamin C: Supports the immune system, aids collagen production, and enhances iron absorption. It is found in citrus fruits, strawberries, and bell peppers.

Vitamin B: Includes a group of eight water-soluble vitamins that play essential roles in cell metabolism. These include:

B1 (Thiamine): Important for energy metabolism and nerve function. Found in whole grains, pork, and legumes.

B2 (Riboflavin): Supports energy production and skin health. Found in dairy products, eggs, and green leafy vegetables.

B3 (Niacin): Aids in digestion, skin health, and nervous system function. Found in poultry, fish, and whole grains.

B5 (Pantothenic Acid): Essential for synthesizing coenzyme A, important in fatty acid metabolism. Found in chicken, beef, and whole grains.

B6 (Pyridoxine): Involved in amino acid metabolism, red blood cell production, and neurotransmitter synthesis. Found in chickpeas, bananas, and potatoes.

B7 (Biotin): Important for carbohydrate and fat metabolism and skin health. Found in eggs, almonds, and sweet potatoes.

B9 (Folate/Folic Acid): Crucial for DNA synthesis and repair and cell division. Found in leafy greens, legumes, and fortified cereals.

B12 (Cobalamin): Essential for red blood cell formation, neurological function, and DNA synthesis. Found in meat, dairy products, and eggs.

Vitamin D: Essential for bone health and immune function. It is found in fatty fish and fortified dairy products and is synthesised by the skin when exposed to sunlight.

Vitamin E: Acts as an antioxidant and supports skin health. It is found in nuts, seeds, and vegetable oils.

Vitamin K: Important for blood clotting and bone health. It is found in leafy greens like kale and spinach.

Calcium: Crucial for bone and teeth health, muscle function, and nerve signalling. It is found in dairy products, fortified plant milks, and leafy greens.

Iron: Essential for transporting oxygen in the blood and energy production. It is found in red meat, poultry, beans, and fortified cereals.

Magnesium: Supports muscle and nerve function, energy production, and bone health. It is found in nuts, seeds, whole grains, and leafy greens.

Zinc: Important for immune function, wound healing, and DNA synthesis. It is found in meat, shellfish, legumes, and seeds.

8. A Holistic Approach to Nutrition

While supplementation can help, it's not a substitute for a healthy diet.

A holistic approach to nutrition involves conscious choices about our foods and how they are grown.

Supporting sustainable farming practices, buying local and organic produce, and growing your own fruits and vegetables can all contribute to better nutrition.

Conclusion

Our relationship with food has evolved, and while modern agriculture has brought many benefits, it has also introduced new challenges.

The decline in the nutritional quality of our food is a complex issue with multiple contributing factors, including soil degradation, pesticide use, and the logistics of food distribution.

It's essential to be mindful of these factors and take proactive steps to support our health by ensuring that we're getting the nutrients we need,

This includes making informed food choices, supporting sustainable agriculture, and incorporating supplements when necessary. By doing so, we can navigate the challenges of our modern food system and maintain our health in a changing world.

Ultimately, while our food may not be what it used to be, we have the knowledge and tools to maximise what we have.

By understanding the factors that impact food quality and taking a holistic approach to nutrition, we can ensure that we nourish our bodies and support our well-being for years.

Until next time, may good nutrition contribute to your overall wellness.

Dion Le Roux

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