Are vegetables as nutritious as we think?

Food
Written By Brandi Madar

Have you ever wondered if vegetables are as healthy as we have been told? Or if anything impacts the nutrient density or nutrient absorption of plant-based nutrients?

I started questioning it. I followed my doctor's recommendation to eat plenty of fruits and vegetables for 6+ years, yet I was deficient in several nutrients. I was not healthy. This got me thinking… “WHAT THE HECK!?”

The media constantly portrays health and nutrition with colorful fruits and vegetables. It’s reinforced by doctors (who didn’t study nutrition in school) and has been passed down unquestioned for generations.

On my journey between then and now I’ve learned a few things that have changed my perspective on how healthy, nutrient-dense, and nutritionally bioavailable the nutrients in our beloved “healthy” plant foods are.

 
 

Did you know, raw spinach and broccoli can lose up to 30% of their vitamin C within the first day of being picked? After a week, they lose up to 94% of their vitamin C. (1) Did you know your produce could be stored anywhere from 1 to 12 months before it gets to the grocery store? According to the USDA’s food storage guidelines, your apples may already be up to a year old. (See image below) YIKES.

Once produce is harvested, nutrient loss begins. Exposure to light and temperature changes can accelerate the breakdown of vitamins and minerals even faster. The further produce is transported and the longer produce is stored before consumption, the more nutrients can be diminished.

A screenshot of page 24 of the USDA’s storage duration guidelines based on the produce.

How can you reduce nutrient loss after harvest?

Eating seasonally and buying locally is a great way to combat nutrient loss in your produce. It’s also a great way to support your local farmers and economy.

Growing your own is another great option, but not quite as practical for all of us.

Lastly, buying frozen is another way to reduce nutrient loss in your produce. There is still some nutrient loss, but it helps. (3, 4)

 

Continue down the rabbit hole.

Nutrient Loss in Vegetables After Storage
Fresh vs Frozen Fruit and Vegetables — Which Are Healthier?

 

Antinutrients are plant compounds designed to protect the plant from infections and being eaten. These antinutrients can bind to vitamins, minerals, and other nutrients, reducing our body’s ability to absorb them. They can also interfere with digestion and for some people may have other adverse effects. (5)

There are different types of antinutrients, and they have different functions and side effects. Different plants contain different types of them also.

For example, phytoestrogens, which are found in flax seeds, soybeans, dried fruits, sesame seeds, garlic, peaches, berries, cruciferous vegetables, and tofu, can mimic estrogen in the body. It can act as an endocrine disrupter and interfere with your hormone function.

Common antinutrients:

Gluten, Phytic Acid (also called Phytate), Phytoestrogens, Oxalates, Tannins, Lectins, Saponins, Trypsin Inhibitors, Isoflavaones, Solanine, and Chaconine.

Foods highest in antinutrients:

Grains, legumes, leafy vegetables, soy, nuts, and seeds. Fruits have some, but not as much, especially tropical fruits.

The internet has mixed feelings about antinutrients. Your standard health professionals acknowledge that antinutrients are real, and can be harmful, but believe the benefits of plant foods outweigh the risks. Other folks, like Dr. Anthony Chaffee, MD say you should stop eating all plant foods right now because they are trying to kill you. As crazy as that sounds, more and more people are finding out they have food intolerances, and some of the most common ones are linked to antinutrients. For example, celiac and gluten intolerances. Other health problems like IBS and Crohn’s can often be tamed by eliminating all, or certain plant foods.

It’s possible to have issues with a certain type of antinutrients and not others. For example, Sally K Norton can’t handle oxalates. But people, like Mikhaila Peterson, have issues with all plant foods. If you believe you have an intolerance to certain foods or antinutrients consider an elimination diet. (Ps. I’m a big fan of Judy Cho’s elimination diet.)

How can you reduce antinutrients?

Cooking your plant foods can help break down antinutrients. So boil, steam, or sauté your vegetables before you eat them. Heat will also enhance their digestibility. I would personally avoid eating raw vegetables and juicing.

 
 

In recent years, it has become increasingly evident that the nutritional value of fruits and vegetables may not be what it once was. Factors such as soil depletion, agricultural practices, and the selective breeding of crops for better yield over nutritional quality have contributed to this decline. Because modern farming techniques prioritize quantity over quality, many key vitamins and minerals found in produce have diminished significantly.

A study from 2004 compared nutrient levels between 1950 and 1999. (6) While some nutrients were unchanged, calcium, phosphorus, iron, riboflavin, and vitamin C were 6% to 38% lower. That was back in 1999. I’d guess those numbers are worse now. Chris Kresser has a fantastic, in-depth, blog post on this topic, with several cited studies. Check out How Does Nutrient-Depleted Soil Impact Our Food, and What Can We Do to Fix It?

 

Continue down the rabbit hole.

Chris Kresser on Why The World is Unhealthy (And What To Do About It) (video)
How Does Nutrient-Depleted Soil Impact Our Food, and What Can We Do to Fix It? (article)

 

These chemical substances can contaminate soil and water supplies, harming ecosystems and biodiversity. They pose significant risks to both human health and the environment. Prolonged exposure to these toxins may lead to a range of health issues, including respiratory problems, neurological disorders, and various forms of cancer. For example, glyphosate is a herbicide introduced in 19070 that has been the subject of controversy regarding its impact on health and the environment for quite some time.

Is organic produce pesticide-free?

Even organic produce can be treated with pesticides. While organic farming practices strive to minimize the use of pesticides and focus on natural alternatives, it's important to note that organic pesticides (which are approved by the USDA) are still used to combat pests and diseases. Although generally considered less harmful, these substances can still affect the environment and human health. Additionally, organic farms may experience pesticide drift from neighboring conventional farms, leading to potential contamination. Thus, while organic produce often represents a more sustainable choice, be aware it is not entirely free from pesticide exposure.

How to reduce your exposure to pesticides.

Keep up to date with the Dirty Dozen list. Every year the Environmental Working Group (EWG) publishes a list that highlights fruits and vegetables with the highest pesticide residues. These fruits and vegetables retain higher levels of pesticides even after washing!

Although buying organic doesn’t necessarily mean it’s 100% pesticide-free, it still helps. You can also research and find a local organic farm. I’m also learning the differences between different USDA organic labels, this might help you make more informed decisions.

 

Continue down the rabbit hole.

 

While fiber is often praised for its numerous health benefits, and considered a necessary macronutrient, there is talk going around the nutrition community that you don’t actually need fiber.

“…many studies have demonstrated that excess intake of fiber may actually be harmful, particularly for gut health.” — Chris Kresser

“This fiber myth has been around 30 years now—this myth that the more fiber you eat, the more you will decrease your likelihood of developing colon cancer. This is a myth because eating too much fiber might actually increase your risk of developing colon cancer.” — Dr. Berg

Some people point out that our digestive systems are built more like those of meat-eaters than plant-eaters, making it hard to process a lot of fiber. Biologically we are capable of eating both meat and plants, but we indeed lack the necessary enzymes to fully digest cellulose, the main structural component of plant cell walls. (7)

While feelings about fiber as a necessary nutrient are mixed, one thing everyone can agree on is that a high-fiber diet is not healthy for everyone. Especially for people with irritable bowel syndrome (IBS), acid reflux, and food intolerances.

My personal experience cutting out fiber.

I complained to my doctor about my stomach pain and my undesirable 💩’s and they recommended more fiber. At the time the majority of my diet was plant food, so I couldn’t even fathom eating more, but I did…. It didn’t work. At all. Which only made me question plant foods even more. So I did an elimination diet and cut out all plant foods, except for a little onion and garlic because I really like cooking with those. After some time, my stomach pain stopped and my 💩’s became solid again. From personal experience, I can say that it’s possible to have a nice solid 💩 without plant matter—listen, it’s not really a health blog unless you talk about your 💩. 😆

 

Continue down the rabbit hole.

 

Nutrient bioavailability refers to the amount of nutrients that can actually be absorbed and utilized by the body from food sources.

Despite what the Game Changers documentary claimed, studies (8) show that animal-based foods contain more bioavailable nutrients than plant-based.

Animal foods are nutrient-dense in proteins, vitamins, and minerals. They provide complete proteins with all essential amino acids and are rich in vital nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids, which are important for energy, immunity, and overall health. Our bodies need the right fuel and nutrients to function optimally and it is harder to reach optimal nutrient levels on a plant-based diet alone. 

Animal source foods (ASF) contain more bioavailable levels of essential minerals and vitamins and provide concentrated sources of energy and fat, vitamin B12, riboflavin, vitamin A, vitamin E, iron, zinc, calcium, and vitamin D. Vitamin A in its usable form and vitamin B12 is present only in animal source foods. Animal proteins are 20–30% more digestible than plant proteins (96–98% vs. 65–70%) and contain higher, more bioavailable levels of essential minerals and vitamins. — J.M. Turk, in Encyclopedia of Agriculture and Food Systems, 2014 (9)

 

Continue down the rabbit hole.

 

So are fruits and vegetables as nutrient-dense as we are led to believe? Unfortunately, due to environmental and logistical reasons, they may not yield as much nutrition as they should. Maybe in the Garden of Eden plants were more nutritious, but we know how that story goes.

Bottom Line

Proper nutrition is vital to maintaining a healthy body and preventing health problems. Failing to meet nutritional needs can lead to deficiencies that weaken the immune system, increase susceptibility to diseases, and hinder proper bodily functions. Not to mention nutritional deficiencies can negatively influence mental health, contributing to conditions such as depression and anxiety. We need the right fuel.

“You’re body doesn’t care about the name of your diet. It knows it wants nutrients.” — Brian Sanders

How you fuel your body impacts your health and quality of life. The goal of this post is not to make you hate vegetables. My goal is to educate you and keep you updated on information so you can make more informed decisions about your food. You deserve to be happy, and healthy!

Thank you so much for reading my post. I truly hope this information is helpful to you. Though, I can understand if it’s frustrating—I was also a little upset when I first learned all this. If you have questions, comments, concerns, or just want to share your story, please share them below. :)

Brandi Madar
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