Optimising nutritional status is no longer a simple task, and may in fact be one of the greatest challenges that we face with our health.
Fruit and Vegetables – Staple or Add-On?
The extent of the Western population's nutritional depletion becomes increasingly apparent when we compare the modern diet to that of our Paleolithic ancestors. For example, it is estimated that 65% of the hunter-gatherer's dietary intake was comprised of fresh seasonal foods, including seasonal fruits, vegetables, nuts and seeds. This is a far cry from the typical Western diet in which fruits and vegetables have become more of an 'added extra' rather than a staple, comprising a mere 7.8% of total food intake (Yikes!).
What Doesn't Kill You Makes You Stronger!
Fruits and vegetables provide a variety of plant-based compounds known as phytochemicals. These secondary metabolites are synthesised in response to environmental stressors in order to protect the plant from damage. Emerging research suggests that phytochemicals play a significant role in the human body through their ability to act as low-dose stressors which activate the body's cellular stress response, a process known as hormesis. It is the activation of protective pathways which allow our bodies to function to their full capacity and resist disease.
The use of whole food powder extracts to supplement a diet lacking in fruit and vegetables may be an effective method of providing the necessary levels of phytochemicals to elicit a hormetic response. Fresh is always best, but for those that need some extra support while they transition to eating a higher raw food diet these powdered supplements can help. Spirulina is the most easily available supplement but email me if you'd like to find out what the other options are and which may be best for you.
Naturally occurring phytochemicals, such as quercetin, catechins and sulforaphane may promote the expression of cytoprotective genes that induce phase 2 detoxification, provide antioxidant defence and assist in cellular repair.
Overfed and Undernourished
There is no shortage of food in our Western society, yet there is an avalanche of data which suggests that deficiencies in key minerals are becoming epidemic in both Australia and New Zealand. For example, it is estimated that over 25% of males and 50% of females are not meeting their daily requirements for calcium. Why then are we so overfed, yet so undernourished?
Nutrient Poverty on the Plate
Many Australians are not meeting the recommended daily intakes (RDIs) for several minerals including calcium, magnesium, zinc and iron. With soils being particularly low in trace minerals, zinc, selenium and iodine, even the most conscientious people making optimal food choices may well be left with inadequate nutrients on their plates, particularly if consuming food grown in Australian or New Zealand soils. Dieting, following a vegetarian diet, and consuming processed foods may also account for poor intakes of certain nutrients, while modern food processing and preparation techniques further deplete vital nutrients from the food we eat.
Superfoods and Supplements
As well as increasing the amount of fresh and raw foods in your diet you can look at adding more superfoods. Superfoods are nutrient dense foods like gogi berries, spirulina, raw cacao, maca etc and by adding more of them into your diet you are adding more well needed nutrients. The busier and more stressed you are the more likely it is you will be low on nutrients.
