NUTRIENT ADVANTAGES DURING THE CHANGE OF SEASON
The nutrition world often gets so caught-up in debates regarding calories, supplements, or macronutrients that the quality and nutrient-density of food gets forgotten. Because of this, consideration for micronutrients are often lost in the discussion–and the public isn’t exposed to such important information.
In fact, there are common nutrient deficiencies even in the United States, and there’s no better time to consider these than in the Spring and Summer months when countless fresh produce is coming into season.
First, let’s define the terms. Macronutrients are all the nutrients that are energy-yielding. Meaning, they supply calories to the body that can be used as energy. The three macronutrient groups are carbohydrates, fats, and protein. Micronutrients are all of the valuable vitamins, minerals, and phytonutrients present in the food. They don’t supply energy, but they are required to sustain life—and optimize it.
An example would be a sweet potato. The carbohydrates in the sweet potato give a body energy, and the rich orange flesh provides Vitamin A, a vital nutrient essential for many aspects of human health.
Nutrient Deficiencies
When we think of nutrient deficiencies, it’s easy to imagine colonial sailors suffering from scurvy while crossing the Atlantic. They didn’t have access to the food that we modern Americans do, right? Or perhaps at the mention of “nutrient deficiency” it’s easiest to imagine places far away that suffer from food shortages or famines.
But, there is another setting of nutrient deficiencies plaguing the developed world. It’s called hidden hunger. Large percentages of the American population are far exceeding energy intake requirements, but failing to meet basic nutrient requirements. A surprisingly large percentage of Americans are not reaching micronutrient intake requirements from food alone. Our energy-rich, nutrient-poor diet leaves upwards of 75% of the US population with a diet that fails to meet recommended intakes of fruit and vegetables.
The 2015-2020 Dietary Guidelines for Americans highlights the most common nutrients that are under-consumed in the United States. Labeled “shortfall nutrients,” the lack or absence of these foods can result in adverse health effects.
Some of the most significant deficiencies include:
- Vitamin D
- Calcium
- Dietary Fiber
- Iron
- Potassium
- Vitamin A
- Vitamin E
- Vitamin C
- Magnesium
- Choline
Low intakes of Vitamin D can result in hampered immune function, osteoporosis, or illnesses such as rickets in young children. Potassium is protective against hypertension and cardiovascular diseases; calcium is essential for bone health; dietary fiber promotes a healthy GI tract, which helps maintain a healthy bodyweight and prevent GI diseases; iron is essential for the production of hemoglobin and prevents anemia; and vitamins A, C, E, and choline all have essential roles as antioxidants, cofactors in chemical reactions, elements of cell membranes, eye health, a healthy immune response, and so much more.
It is beyond a shadow of a doubt that whole, fresh foods from the earth provide essential benefits to the human body. The amounts established as Reference Daily Intakes (RDIs) are a set of data that recommend the minimal amounts of a nutrient required to prevent disease. So not only do a surprisingly large number of Americans fail to meet these minimal amounts—but that’s not even taking into consideration how much would be required to be health promoting beyond the bare minimum required to prevent illness.
Nutrient Diversity
This data is an important reminder for all of us to look at the diversity of food sources in our day. At each mealtime, its critical to consider how much color is on our plate, how much of the plate includes fresh foods, if the meal includes adequate protein, if there is fiber, and if there is healthy fat.
Fortunately, it’s that time of year when we can get delicious, fresh foods to fill our plate. Below are lists of foods that are examples of rich sources of each aforementioned nutrient:
Calcium
- Sardines
- Yogurt
- Kale
- Okra
- Bok Choy
Vitamin D
- Sunshine!
- Wild Salmon
- Mackerel
- Tuna
Vitamin A
- Sweet potato
- Carrots
- Peppers
- Broccoli
- Spinach
Vitamin C
- Guava
- Bell Peppers
- Strawberries
- Squashes
- Kale
- Tomato
- Papaya
- Citrus
Vitamin E
- Sunflower Seeds
- Almonds
- Hazelnuts
- Spinach
- Pine Nuts
- Avocado
- Mango
Dietary Fiber
- Vegetables
- Fruits
- Whole grains
Choline
- Salmon
- Chickpeas
- Split Peas
- Eggs
Magnesium
- Spinach
- Swiss Chard
- Black beans
- Almonds
- Pumpkin Seeds
Potassium
- Potato
- Banana
- Spinach
- Broccoli
- Melons
In the months of May and June, there is an array of nourishing produce that will be available at its freshness peak.
June produce includes:
- Asparagus
- Radish
- Peas
- Carrot
- Spinach
- Arugula
- Chard
- Cucumber
- Greens beans
- Apricots
- Black cherry
- Cherry
- Strawberry
- Melon
- Peach
- Raspberry
- Nectarines
For an additional benefit, take advantage of the freshest nutrients by shopping locally when possible. That way, your items will last longer in the fridge, have come from your local ecosystem, and traveled less distance—which means less processing and fewer nutrients lost.
How to Get More Nutrient Density in Your Day
My goal for you is to aim for at least two servings of fresh foods per meal—bare minimum—but ideally consume three different vegetables per meal. This goal may seem daunting at first, but if you play with your weekly menu, try new things, and experiment with new recipes, you may discover some new flavors that win you over.
Beyond that, when you experience changes in your digestion, mood, energy, and maybe even pants size, the motivation is overwhelming, and you’ll have created a new normal for yourself.
Ultimately, these strategies accomplish two major things that are large hurdles for most Americans: the fresh foods decreases the energy density of the meal and the fresh foods increase the nutrient density of the meal. And for a modern American diet, that is no small feat.
We’d love to see how you fare with this challenge. Post your meals or fresh foods to social media, and tag Pure Performance. Good luck and let us know how it goes!
NUTRIENT ADVANTAGES DURING THE CHANGE OF SEASON
The nutrition world often gets so caught-up in debates regarding calories, supplements, or macronutrients that the quality and nutrient-density of food gets forgotten. Because of this, consideration for micronutrients are often lost in the discussion–and the public isn’t exposed to such important information.
In fact, there are common nutrient deficiencies even in the United States, and there’s no better time to consider these than in the Spring and Summer months when countless fresh produce is coming into season.
First, let’s define the terms. Macronutrients are all the nutrients that are energy-yielding. Meaning, they supply calories to the body that can be used as energy. The three macronutrient groups are carbohydrates, fats, and protein. Micronutrients are all of the valuable vitamins, minerals, and phytonutrients present in the food. They don’t supply energy, but they are required to sustain life—and optimize it.
An example would be a sweet potato. The carbohydrates in the sweet potato give a body energy, and the rich orange flesh provides Vitamin A, a vital nutrient essential for many aspects of human health.
Nutrient Deficiencies
When we think of nutrient deficiencies, it’s easy to imagine colonial sailors suffering from scurvy while crossing the Atlantic. They didn’t have access to the food that we modern Americans do, right? Or perhaps at the mention of “nutrient deficiency” it’s easiest to imagine places far away that suffer from food shortages or famines.
But, there is another setting of nutrient deficiencies plaguing the developed world. It’s called hidden hunger. Large percentages of the American population are far exceeding energy intake requirements, but failing to meet basic nutrient requirements. A surprisingly large percentage of Americans are not reaching micronutrient intake requirements from food alone. Our energy-rich, nutrient-poor diet leaves upwards of 75% of the US population with a diet that fails to meet recommended intakes of fruit and vegetables.
The 2015-2020 Dietary Guidelines for Americans highlights the most common nutrients that are under-consumed in the United States. Labeled “shortfall nutrients,” the lack or absence of these foods can result in adverse health effects.
Some of the most significant deficiencies include:
- Vitamin D
- Calcium
- Dietary Fiber
- Iron
- Potassium
- Vitamin A
- Vitamin E
- Vitamin C
- Magnesium
- Choline
Low intakes of Vitamin D can result in hampered immune function, osteoporosis, or illnesses such as rickets in young children. Potassium is protective against hypertension and cardiovascular diseases; calcium is essential for bone health; dietary fiber promotes a healthy GI tract, which helps maintain a healthy bodyweight and prevent GI diseases; iron is essential for the production of hemoglobin and prevents anemia; and vitamins A, C, E, and choline all have essential roles as antioxidants, cofactors in chemical reactions, elements of cell membranes, eye health, a healthy immune response, and so much more.
It is beyond a shadow of a doubt that whole, fresh foods from the earth provide essential benefits to the human body. The amounts established as Reference Daily Intakes (RDIs) are a set of data that recommend the minimal amounts of a nutrient required to prevent disease. So not only do a surprisingly large number of Americans fail to meet these minimal amounts—but that’s not even taking into consideration how much would be required to be health promoting beyond the bare minimum required to prevent illness.
Nutrient Diversity
This data is an important reminder for all of us to look at the diversity of food sources in our day. At each mealtime, its critical to consider how much color is on our plate, how much of the plate includes fresh foods, if the meal includes adequate protein, if there is fiber, and if there is healthy fat.
Fortunately, it’s that time of year when we can get delicious, fresh foods to fill our plate. Below are lists of foods that are examples of rich sources of each aforementioned nutrient:
Calcium
- Sardines
- Yogurt
- Kale
- Okra
- Bok Choy
Vitamin D
- Sunshine!
- Wild Salmon
- Mackerel
- Tuna
Vitamin A
- Sweet potato
- Carrots
- Peppers
- Broccoli
- Spinach
Vitamin C
- Guava
- Bell Peppers
- Strawberries
- Squashes
- Kale
- Tomato
- Papaya
- Citrus
Vitamin E
- Sunflower Seeds
- Almonds
- Hazelnuts
- Spinach
- Pine Nuts
- Avocado
- Mango
Dietary Fiber
- Vegetables
- Fruits
- Whole grains
Choline
- Salmon
- Chickpeas
- Split Peas
- Eggs
Magnesium
- Spinach
- Swiss Chard
- Black beans
- Almonds
- Pumpkin Seeds
Potassium
- Potato
- Banana
- Spinach
- Broccoli
- Melons
In the months of May and June, there is an array of nourishing produce that will be available at its freshness peak.
June produce includes:
- Asparagus
- Radish
- Peas
- Carrot
- Spinach
- Arugula
- Chard
- Cucumber
- Greens beans
- Apricots
- Black cherry
- Cherry
- Strawberry
- Melon
- Peach
- Raspberry
- Nectarines
For an additional benefit, take advantage of the freshest nutrients by shopping locally when possible. That way, your items will last longer in the fridge, have come from your local ecosystem, and traveled less distance—which means less processing and fewer nutrients lost.
How to Get More Nutrient Density in Your Day
My goal for you is to aim for at least two servings of fresh foods per meal—bare minimum—but ideally consume three different vegetables per meal. This goal may seem daunting at first, but if you play with your weekly menu, try new things, and experiment with new recipes, you may discover some new flavors that win you over.
Beyond that, when you experience changes in your digestion, mood, energy, and maybe even pants size, the motivation is overwhelming, and you’ll have created a new normal for yourself.
Ultimately, these strategies accomplish two major things that are large hurdles for most Americans: the fresh foods decreases the energy density of the meal and the fresh foods increase the nutrient density of the meal. And for a modern American diet, that is no small feat.
We’d love to see how you fare with this challenge. Post your meals or fresh foods to social media, and tag Pure Performance. Good luck and let us know how it goes!