Getting the most from our food

About nutrient density

Maximising nutrient density should largely be the main goal of our diet because nutrient deficiencies can contribute to the development of chronic disease and shorten our life. 

Nutrient density is the concentration of micronutrients and amino acids – the building blocks of proteins – in food. 

Macro and micro nutrients

Nutrients are known as either macronutrients or micronutrients. Macronutrients are the three main substances required in large or macro amounts – protein, carbohydrates and fats. Micronutrients are vitamins, minerals and other compounds the body needs in small amounts for optimal function. We need both for health and vitality.

While carbohydrates and fats are important, these macronutrients can be partially made by the body for a limited amount of time if dietary intake is insufficient. The exception is essential Omega-6 and Omega-3 fatty acids, which we can only get through food.

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

Nutrient density can be interpreted in different ways

One way is to include foods that are high in nutrients but relatively low in calories, including low fat foods. This discriminates against foods that are high in animal and saturated fats. If you’ve heard of the ANDI nutrient density approach, this is what that system does. The problem with this is that calories from the right higher-calorie foods help make your brain and body work. These foods, like eggs, butter and liver, also create satiety, which stops cravings and steadies out blood sugar, avoiding energy highs and lows.

Another approach is not to exclude the nutrient density of well-sourced meat, poultry, vegetables, nuts, and seeds, or foods that are high in calories and saturated fats. This is based on the fact that some high-calorie foods are very nutrient-dense and can be a healthy inclusion in our diet. Some of these calories from the right foods make your brain and body work.

Bioavailability

But there’s another consideration when it comes to nutrient density, and that is how bioavailable the nutrients in our food are to our body. This depends on the

• Form of the nutrient

• Presence of other nutrients that increase bioavailability

• Existence of nutrient inhibitors and anti-nutrients

For example, heme iron is found only in animal products such as meat and poultry, 35% of which is absorbed, as opposed to non-heme iron found in vegetables, of which 2-20% is absorbed. If Vitamin C is present, it can enhance the absorption of iron. Similarly, fat in our food increases the solubility of the fat-soluble nutrients like vitamins A, D, E, K and carotenoids.

Grains and legumes and some vegetables, on the other hand, contain phytochemicals, a protective coating our body cannot break down that steals minerals. Vegetables and other plant foods can also contain the anti-nutrients lectins, oxalates, phytic acid and tannins. But then again, the calcium in kale is much more available than the calcium in milk.

Digestibility hierarchy

In terms of bio-availability, here is a digestibility hierarchy

1.     Animal foods

2.     Fruits

3.     Non-starchy vegetables

4.     Starchy vegetables

5.     Legumes

6.     Grains

Protein bioavailability

The bioavailability of protein is another essential component of nutrient density. The PDCAAS rates proteins on a scale of 0 to 1, 1 representing more complete and better-absorbed proteins. Animal proteins score significantly higher than plant proteins, with egg, milk, whey, and chicken scoring 1, with turkey, fish and beef close behind. Plant proteins have lower scores with legumes scoring around 0.70, rolled oats 0.57, lentils and peanuts 0.52 and tree nuts 0.42.

Feeling confused?

This doesn’t mean you should stop eating vegetables or nuts. The message here is eat a variety of whole foods sourced as naturally as possible. Nature often provides the nutrients we need to absorb our food better. If not, use traditional cooking methods such as soaking grains and legumes to reduce phytates.

Simple nutrient dense food swaps

• Replace canola oil with olive or avocado oil

• Ditch protein bars for nuts and seeds

• Lose the processed chips/fries for sweet potatoes baked in coconut oil or goose fat

• Swap white rice with brown rice, quinoa or buckwheat

• Change processed sugar for A grade maple syrup

• Replace white bread with toasted pumpkin