Eating Seasonally For Nutrient Density

Laura Good, LMT, She/Her

Summer is in full swing and no where is this more apparent than at our local farmers markets and backyard or neighborhood gardens. They are bursting with color and buzzing with life and  they’re a great opportunity to maximize nutrient density when making food choices. 

UNDERSTANDING NUTRIENT DENSITY  

Nutrients in our food fall into two categories: macronutrients and micronutrients and we need a  mix of both to stay healthy. 

Macronutrients refer to the three main substances required in large (macro) amounts in the  human diet: protein, carbohydrates and fats. 

Micronutrients vitamins, minerals and other compounds required by the body in small (micro)  amounts for normal physiological function. 

The term “nutrient density” refers to the concentration of micro nutrients and amino acids, the  building blocks of protein, in a particular food. While carbohydrates and fats are also important,  these macronutrients can be partially synthesized by the body for a limited amount of time if  dietary intake has been insufficient. (One exception to this is the essential omega-6 and  omega-3 fatty acids which we can only get through food). 

On the other hand, micronutrients and essential amino acids found in protein cannot be  manufactured by the body and must be consumed in food. 

WHY IT MATTERS 

The human body requires about 40 different micronutrients for normal metabolic function.  Maximizing nutrient density is important, because deficiencies of any of these nutrients can  contribute to the development of some chronic diseases and even shorten our life span.  Nutrient deficiencies are not only a cause of chronic illness, but they can also be an effect. Gut  conditions such as SIBO, gastritis and dysbiosis decrease nutrient absorption in the  gastrointestinal tract and increase nutrient needs.  

How Industrial Agriculture Plays A Role  

Nutrient deficiency is a growing concern due to the global industrial food model that now  dominates our supermarkets. Most of the produce sold at large supermarket chains is grown  hundreds - if not thousands - of miles away. This is especially true when you’re eating foods  that are out of season in your local area. For example, the average carrot has traveled 1,838  miles to reach your dinner table. Days – maybe more than a week – have passed since it was  picked, packaged and trucked to the store, where it can sit on the shelves even longer. The  problem with this is that food starts to change as soon as it’s harvested and its nutrient content  begins to deteriorate. 

Without exposure to light (photosynthesis), many vegetables lose their nutrient value. If you buy  vegetables from the supermarket that were picked a week ago, transported to the store in a  dark truck, and then stored in the middle of a pile in the produce section, and then you put  them in your dark refrigerator for several more days before eating them, chances are they’ve  lost much of their nutrient value.

Nutrient Depletion Of Our Soils  

Industrial agricultural practices such as mono-cropping, synthetic fertilizers, herbicides,  fungicides, pesticides and mechanical tilling have a significant impact on the soil integrity and  disrupt the diverse communities of organisms that call it home and make it the vibrant life  giving substance that sustains us. Healthy organisms in soil — both large (earthworms) and  small (bacteria, fungi) — are important, because they perform many functions, from aeration, to  creating pockets in the soil for water, to structural support against erosion, to breaking down  organic material and making nutrients available for plants. As these relationships are  compromised, so are the nutrients present in the soil and studies have shown that many plants  have a lesser concentration of nutrients than they did as recently as the 1970s. 

Eating Seasonally and Supporting Sustainable Agriculture  

The Pacific Northwest provides an abundant and diverse harvest during the summer months  and it’s a perfect time of year to integrate more local, seasonal produce and high quality,  humanely raised animal products into your diet. Cultivating your own veggie garden can be  nourishing for your spirit, as well as your body and it allows for the most control over how your  food is grown. However, gardening isn’t for everyone and shopping at the farmer’s market or  signing up for a CSA(community supported agriculture) are excellent ways to optimize the  nutrient density of your food and support small scale farmers invested in soil integrity and  sustainable practices.  

Some folks may be wondering where organic vs conventional classifications come into play  when considering nutrient density. While buying certified organic can be important for certain  produce known to contain more pesticide residues, it may not equate to more nutrient density  when shopping at the farmer’s market. The organic certification can be prohibitively expensive  for small scale farms and takes many years to obtain. Some farms honor the same or even  higher standards when it comes to their agricultural practices, so your best bet is to strike up a  conversation with the vendors and learn first hand how they grow their products.  

The next time you visit your local farmers market, let your eyes and your tummy be your guide and don’t be afraid to try something new!