Eating on the Wild Side

1. Wild plants offer superior nutrition compared to modern varieties

"Wild apples may indeed help us live longer and healthier lives."

Superior wild nutrition: Wild plants often contain significantly higher levels of phytonutrients, antioxidants, and other beneficial compounds compared to their domesticated counterparts. For example:

• Wild apples can have up to 100 times more phytonutrients than modern varieties
• Wild blueberries have higher antioxidant levels than cultivated ones
• Native potatoes from the Andes can have 28 times more phytonutrients than common russet potatoes

This increased nutritional density is largely due to the plants' need to protect themselves from environmental stressors and predators in their natural habitats. By incorporating more wild or wild-derived foods into our diets, we can potentially access a wealth of health-promoting compounds that have been bred out of many modern varieties.

2. The domestication of fruits and vegetables often reduced their nutritional value

"Throughout our long history of agriculture, our ability to transform our diet has far exceeded our understanding of the way those changes impact our health and well-being."

Unintended consequences: The domestication of plants over thousands of years has primarily focused on improving yield, taste, and ease of cultivation, often at the expense of nutritional content. This process has led to:

• Larger, sweeter fruits with less fiber and fewer phytonutrients
• Vegetables with milder flavors but reduced bitter compounds that offer health benefits
• Grains with higher starch content but lower protein and mineral levels

While these changes have made many foods more palatable and easier to produce on a large scale, they have also resulted in a diet that is less nutrient-dense than that of our ancestors. Understanding this trade-off can help us make more informed choices about the foods we eat and how we cultivate them.

3. Selecting the most nutritious varieties can significantly boost your health

"You'd have to eat ten of the least nutritious variety to get the same amount of lycopene as you would from one tomato of the most nutritious variety."

Choose wisely: By selecting the most nutritious varieties of fruits and vegetables, you can dramatically increase your intake of beneficial compounds without changing the quantity of food consumed. Key strategies include:

• Opt for deeply colored varieties, such as purple carrots over orange ones
• Choose heirloom tomatoes with deep red or purple hues
• Select dark leafy greens like kale and spinach over iceberg lettuce

Additionally, many lesser-known varieties often offer superior nutrition. For example, aronia berries and black raspberries have exceptionally high antioxidant levels compared to more common berries. By diversifying your diet and seeking out these nutritional powerhouses, you can significantly enhance the health benefits of your meals.

4. Proper storage and preparation methods preserve nutrients

"If you spend ten minutes prepping the greens for the fridge and then store them in the right kind of bag, they will stay crisp and retain their fresh flavor and health benefits days longer."

Maximize nutrition: Proper storage and preparation techniques can significantly impact the nutritional value of fruits and vegetables. Key practices include:

• Store produce in perforated plastic bags to maintain optimal humidity
• Keep most fruits and vegetables in the refrigerator, except for items like tomatoes and bananas
• Eat produce as soon as possible after purchase or harvest

When preparing foods:

• Wash produce just before eating to prevent moisture-induced nutrient loss
• Cut vegetables right before cooking to minimize exposure to air
• Steam or sauté vegetables instead of boiling to retain water-soluble nutrients

By adopting these practices, you can ensure that your fruits and vegetables retain their maximum nutritional value from purchase to plate.

5. Colorful fruits and vegetables are generally more nutritious

"As a general rule, the most intensely colored salad greens have the most phytonutrients."

Eat the rainbow: The vibrant colors of fruits and vegetables are often indicators of their phytonutrient content. Different colors are associated with various beneficial compounds:

• Red: lycopene, anthocyanins (tomatoes, watermelon, red cabbage)
• Orange/Yellow: beta-carotene, flavonoids (carrots, sweet potatoes, citrus fruits)
• Green: chlorophyll, lutein, zeaxanthin (leafy greens, broccoli, kiwi)
• Blue/Purple: anthocyanins, resveratrol (blueberries, eggplant, purple grapes)
• White: allicin, quercetin (garlic, onions, cauliflower)

By incorporating a wide variety of colorful produce into your diet, you can ensure a diverse intake of health-promoting compounds. This approach not only enhances the nutritional quality of your meals but also makes them visually appealing and more enjoyable to eat.

6. Organic produce often contains more nutrients and fewer pesticides

"Organic strawberries are not only cleaner, they may also offer you more protection against cancer."

Benefits of organic: Choosing organic produce can offer several advantages:

• Higher nutrient content: Some studies show organic fruits and vegetables have higher levels of certain vitamins, minerals, and antioxidants
• Fewer pesticide residues: Organic farming practices reduce exposure to potentially harmful chemicals
• Environmental benefits: Organic methods often promote soil health and biodiversity

While organic produce may be more expensive, prioritizing organic for the "Dirty Dozen" (fruits and vegetables with the highest pesticide residues) can be a cost-effective strategy. These include strawberries, spinach, kale, nectarines, and apples. For items with lower pesticide residues, conventional options may be acceptable.

7. Local and seasonal produce offers peak flavor and nutrition

"Freshly harvested cherries can slow the oxidation of LDL cholesterol. In the study, cherries that had been picked just a few days earlier had lost this protective property."

Fresh is best: Local and seasonal produce offers several advantages:

• Higher nutrient content: Fruits and vegetables begin losing nutrients after harvest
• Better flavor: Produce picked at peak ripeness tastes better
• Environmental benefits: Reduced transportation and storage requirements

To maximize these benefits:

• Shop at farmers markets or join a CSA (Community Supported Agriculture) program
• Grow your own fruits and vegetables when possible
• Learn about seasonal availability in your region and plan meals accordingly

By prioritizing local and seasonal produce, you can enjoy fruits and vegetables at their nutritional and flavorful best while supporting local agriculture and reducing your environmental impact.

8. Some cooking methods enhance nutrient availability

"Cooked blueberries, believe it or not, have greater antioxidant levels than fresh berries."

Cook smart: Contrary to popular belief, cooking can sometimes enhance the nutritional value of certain foods:

• Tomatoes: Cooking increases lycopene availability
• Carrots: Light steaming can increase beta-carotene absorption
• Spinach: Gentle cooking can improve iron absorption

However, cooking methods matter:

• Steaming and quick sautéing generally preserve more nutrients than boiling
• Microwaving can be a good option for retaining nutrients due to short cooking times
• Avoid overcooking, which can destroy heat-sensitive vitamins

By choosing appropriate cooking methods for different foods, you can maximize their nutritional benefits while enhancing flavor and texture.

9. Eat the whole fruit or vegetable, including skins and peels, when possible

"The skin contains 50 percent of the antioxidant activity in the entire potato."

Don't peel away nutrients: The skins and peels of many fruits and vegetables are rich in nutrients and fiber:

• Apple skins contain much of the fruit's antioxidants and fiber
• Potato skins are high in potassium and fiber
• Citrus fruit peels contain beneficial compounds like flavonoids

To benefit from these nutrients:

• Choose organic produce when eating the skin to minimize pesticide exposure
• Wash fruits and vegetables thoroughly before consuming
• Incorporate peels into recipes, such as using citrus zest in cooking

By consuming the whole fruit or vegetable when appropriate, you can significantly increase your intake of beneficial nutrients and fiber.

10. Diversify your diet with heirloom and less common varieties

"All these choices are not intuitive. In order to reclaim the most lost nutrients, you need to shop with a list."

Explore variety: Incorporating heirloom and less common varieties of fruits and vegetables can significantly enhance your nutrient intake:

• Heirloom tomatoes often have higher lycopene content than common varieties
• Purple carrots contain more antioxidants than orange ones
• Lesser-known fruits like aronia berries and black raspberries are exceptionally high in antioxidants

To diversify your diet:

• Explore farmers markets and specialty stores for unique varieties
• Grow heirloom varieties in your garden
• Try a new fruit or vegetable each week

By broadening your produce choices, you not only increase your nutrient intake but also discover new flavors and textures, making healthy eating more enjoyable and sustainable.

Last updated: August 19, 2024