Fruits and vegetables are slowly depleting in nutritional value—a battle they have been losing for the past 30 years. Both conventionally grown and organic produce are gradually becoming less healthy.
In his study of 43 fruits and vegetables, Donald Davis, Ph.D., a former researcher with the Biochemical Institute at the University of Texas, Austin, discovered that from 1950 to 2004, the level of calcium in broccoli has decreased from 130 mg to 48 mg. What then, are our options? In her article “Nutritional value of fruits, veggies is dwindling” for MSNBC, Sarah Burns offers simple tips and tricks consumers can use to put the nutritional power back in produce.
The “S” Rule
The rule in short? Shop for stronger and smaller. When shopping, smaller produce with stronger colors are best. Sherry Tanumihardjo, Ph.D., tells consumers to “Look for bold or brightly hued produce,” as richer, more vivid color skin indicates more nutritionally-beneficial phytochemicals. Stick to smaller fruits and vegetables. As Donald Davis explains, “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.”
Cook it Right
Cook vegetables to optimize health benefits. Certain cooking preparations help vegetables in particular release more nutrients. While carrots and broccoli are healthier steamed, lightly sautéing or roasting tomatoes improves their health value, according to Johnny Bowden, Ph.D., nutritionist and author of “The Healthiest Meals on Earth.”
Buy Fresh, Eat Fresh
Go to the local farmer’s market and buy produce for the week. Instead of purchasing produce from a grocery store, try going to the local farmer’s market. Produce is fresher and in-season, allowing the produce to ripen naturally and amplify its amount of phytonutrients. Weekly farmer’s markets provide the perfect opportunity to stock up on fruits and vegetables. The key way to optimize nutrient intake according to Preston Andrews, Ph.D., is to “eat all produce within 1 week of buying.” Andrews encourages consumers to “plan your meals in advance and buy only fresh ingredients you can use that week.”
Related Reading
MSNBC: Nutritional value of fruits, veggies is dwindling
LIVESTRONG.COM: Organic Food and Its Benefits
LIVESTRONG.COM: Healthy Food Choices: Organic Vegetables
-- Nadina Gerlach
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