In the dynamic world of food and agriculture, a growing movement is reshaping how we perceive nutrition and farming practices. Throughout this article we will explore the concepts of nutrivores, biodynamic farming, and nutrient density, uncovering their interconnectedness and relevance in our modern lives.
“Food is our common ground, a universal experience.” – James Beard
Nutrient Density: Fuelling the Body Wisely
Our journey begins with nutrient density, a cornerstone of optimal nutrition. Championed by researchers like Adam Drewnowski, this concept emphasizes the importance of consuming foods rich in essential nutrients relative to their calorie content. In essence, nutrient-dense foods pack a powerful punch, offering vital vitamins, minerals, and antioxidants that nourish our bodies and support overall health and vitality.
Understanding the significance of nutrient density is crucial in the context of managing our caloric intake. While the “calories in, calories out” model remains relevant for weight management, focusing solely on calorie quantity overlooks the quality of the foods we consume. Nutrivores, individuals who prioritize nutrient-dense foods in their diets, recognize that nourishing their bodies with high-quality nutrients is essential for supporting the gut microbiome, in order to support optimal metabolic function to maintain a healthy weight.
What is a Nutrient Dense Food?
Look for colours in your foods, generally the richer, deeper and brighter the colour, the more nutritious your food will be. Always opt for organic and spray free, you’ll easily notice the difference between a chemically farmed or genetically modified apple, and an organic apple.
For example, even though an organic apple is usually a lot smaller in size then a chemically farmed apple, it will naturally be packed with more nutrients – therefore it is ‘nutrient dense’.
Our food’s nutrients can be classified into two groups: macronutrients and micronutrients.
- Macronutrients encompass the primary substances needed in significant (macro) quantities in our diet: protein, carbohydrates, and fats.
- Micronutrients consist of vitamins, minerals, and other compounds necessary for normal physiological function in small (micro) amounts. Maintaining a balance of both types is essential for overall health.
Nutrivores: Cultivating Health from Within
Enter the world of nutrivores. A term coined by Dr. Sarah Ballantyne, nutrivores understand that true health is more than just a number on a scale – it’s about fostering a deep connection with the foods we eat and the impact they have on our well-being.
For ‘nutrivores’, food is not merely fuel; it’s a source of vitality, offering a symphony of essential nutrients that fuel our cells, support our immune system, and promote overall wellness. By prioritizing nutrient-dense foods such as vibrant fruits and vegetables, lean proteins, healthy fats and some whole grains, nutrivores fuel their bodies with the building blocks of health, empowering themselves to thrive in a fast-paced world.
Biodynamic Farming: Cultivating Harmony with Nature
Our journey takes us to the heart of agriculture, where biodynamic farming beckons with its holistic approach to land stewardship. Originating from the visionary teachings of Rudolf Steiner, biodynamic farming transcends conventional agriculture, viewing the farm as a living organism deeply interconnected with the rhythms of nature.
In biodynamic farming, the principles of nutrient density and environmental sustainability converge. By nourishing the soil with natural fertilizers, fostering biodiversity, and honouring the cosmic influences of lunar and astrological cycles, biodynamic farmers cultivate a harmonious relationship with the land. Through their stewardship, they produce nutrient-rich foods while nurturing the health of the soil, plants, animals, and communities they serve.
Bridging Nutrivores, Biodynamic Farming, and Nutrient Density
As we reflect on our journey, we see the threads that weave these concepts together into a tapestry of health and sustainability. Nutrivores, with their focus on nutrient-dense foods, provide a demand for agricultural practices that prioritize soil health and biodiversity, paving the way for biodynamic farming to flourish.
In this interconnected web, the principles of “calories in, calories out” find their place, guiding us to make mindful choices that honour both our nutritional needs and the well-being of the planet. By embracing nutrient density, cultivating a deeper connection with our food, and supporting regenerative agricultural practices like biodynamic farming, we can nourish our bodies and the earth, creating a healthier and more sustainable future for generations to come.
Let us honour food as the essence of life itself. It is not merely sustenance to be acquired at a bargain. The choices we make in nourishment shape our essence, embodying our vision, our love, our very essence.
What are Anti-Nutrients?
Anti-nutrients are naturally occurring compounds found in various plant and animal foods that can interfere with the absorption or utilization of nutrients by the body. While many foods contain beneficial nutrients, anti-nutrients serve as a defence mechanism for plants and animals, helping them deter predators, regulate growth, or protect against environmental stressors. However, when consumed in excess or without proper preparation, anti-nutrients can pose challenges to human health and nutrition. Here are some common types of anti-nutrients and their effects:
Phytates (Phytic Acid): Found in grains, legumes, nuts, and seeds, phytates can bind to minerals such as iron, zinc, calcium, and magnesium, forming insoluble complexes that inhibit their absorption in the intestine. Soaking, sprouting, fermenting, or cooking these foods can help reduce phytate levels and enhance mineral bioavailability.
Oxalates (Oxalic Acid): Present in foods like spinach, rhubarb, beets, and almonds, oxalates can bind to calcium, forming insoluble crystals that may contribute to the formation of kidney stones in susceptible individuals. Cooking or boiling foods high in oxalates can help reduce their levels.
Tannins: Found in tea, coffee, wine, and certain fruits like grapes and berries, tannins can bind to proteins and minerals, reducing their bioavailability. While moderate consumption of tannin-rich foods is generally safe, excessive intake may interfere with iron absorption and contribute to gastrointestinal discomfort.
Lectins: Lectins are proteins found in grains, legumes, and nightshade vegetables like tomatoes and potatoes. Some lectins can interfere with nutrient absorption, disrupt gut barrier function, and potentially contribute to inflammation. Proper cooking, soaking, or fermentation can help reduce lectin levels in foods.
Glucosinolates: Predominantly found in cruciferous vegetables such as broccoli, kale, and Brussels sprouts, glucosinolates can interfere with iodine uptake by the thyroid gland and may impact thyroid function in individuals with iodine deficiency. However, the benefits of consuming cruciferous vegetables outweigh the risks for most people, especially when consumed as part of a balanced diet.
While anti-nutrients may pose challenges to nutrient absorption and utilization, they are typically present in relatively small amounts in most foods and are often outweighed by the benefits of consuming a diverse and nutrient dense diet. Additionally, cooking, soaking, sprouting, fermenting, or pairing foods properly can help mitigate the effects of anti-nutrients and enhance nutrient bioavailability, allowing individuals to reap the nutritional benefits of a wide range of foods.
Vegetable Oils (omega-6 fatty acids):
Anthropological studies reveal that our ancestors consumed significantly lower amounts of omega-6 fatty acids compared to modern diets. Today, vegetable oils like canola, safflower, sunflower, peanut, corn, and soybean oil dominate our intake of omega-6 fats, often found in processed and packaged foods lining grocery store shelves. Additionally, these oils are commonly used in restaurant cooking.
Throughout our evolutionary journey, humans primarily relied on saturated and omega-3 fats from animal sources. Our bodies simply did not evolve to handle high levels of omega-6 fatty acids. This discrepancy is now under scrutiny as a potential contributor to the rise of metabolic disorders such as obesity, diabetes, and cancer.
Considering these findings, it may be beneficial to replace vegetable oils in your diet with healthier alternatives such as coconut oil, grass-fed butter, and grass-fed or wild-caught meats.
Nutrition & Physical Degeneration
Weston A. Price, a dentist and researcher, travelled the world in the early 20th century to study the diets and health of various indigenous populations. His seminal work, “Nutrition and Physical Degeneration,” documented his findings and highlighted the profound impact of traditional diets on dental health, physical development, and overall well-being. While Price did not explicitly list the “most nutrient-dense foods,” his research provides valuable insights into the dietary patterns of these traditional societies, which prioritized nutrient-rich foods that sustained optimal health across generations.
During Price’s extensive voyages investigating indigenous diets and dental health, he encountered no tribes or groups adhering to a vegetarian diet. However, he noted the Quetchus Indians of South America, who lived on a predominantly plant-based diet due to meat scarcity rather than ethical or health considerations.
While many indigenous tribes thrived with strong health and well-defined physiques, their introduction to the modern “white man’s diet” rich in refined and processed foods led to a rapid decline in health. This decline manifested in various issues such as tooth decay, asymmetrical dental structures and facial features, visible inflammation, and overall poor bodily composition. Similar findings were observed in Price’s research among native communities in Scotland and Switzerland.
Based on Price’s observations and subsequent research, here are some of the most nutrient-dense foods commonly consumed by traditional societies:
Organ Meats: Traditional diets often included organ meats such as liver, heart, kidneys, and brain, which are exceptionally rich in essential nutrients like vitamins A, D, E, K, B vitamins, iron, zinc, and copper. Organ meats were prized for their concentrated nutrient content and played a central role in promoting vitality and fertility.
Wild Seafood: Coastal communities relied heavily on seafood, including fish, shellfish, and seaweed, as a vital source of omega-3 fatty acids, iodine, selenium, zinc, vitamin D, and other micronutrients essential for optimal health. Fish roe, rich in omega-3s and fat-soluble vitamins, was particularly valued for its nutritional density.
Pasture-Raised Eggs: Eggs from chickens raised on pasture or free-range environments were prized for their nutrient density, providing high-quality protein, essential fatty acids, vitamins (especially vitamin D and B12), minerals (such as iron, selenium, and zinc), and antioxidants like lutein and zeaxanthin.
Bone Broth: Traditional bone broths made from simmering bones, cartilage, and connective tissues were revered for their nutrient-rich composition, including collagen, gelatin, amino acids, minerals (such as calcium, magnesium, phosphorus), and other bioactive compounds that support gut health, joint function, and overall vitality.
Fermented Foods: Fermented foods like sauerkraut, kimchi, kefir, yogurt, and kombucha were staples in many traditional diets, providing beneficial probiotics, enzymes, vitamins (particularly B vitamins and vitamin K2), and other bioactive compounds that support digestion, immune function, and nutrient absorption.
Grass-Fed Meat and Dairy: Animals raised on pasture or grazing lands produced meat and dairy products with higher levels of omega-3 fatty acids, conjugated linoleic acid (CLA), vitamin E, and other nutrients compared to their grain-fed counterparts. Grass-fed beef, lamb, and dairy products were valued for their superior nutrient profile and potential health benefits.
While Price’s research focused primarily on traditional diets, his findings underscore the importance of consuming a diverse range of nutrient-dense foods to support optimal health and vitality. Incorporating these nutrient-rich foods into a balanced diet can provide essential nutrients, promote overall well-being, and help prevent nutritional deficiencies and chronic diseases.
Rule of Thumb:
1) If it didn’t exist 10,000 years ago, it’s likely not real food your body truly needs. While an occasional treat is fine, be cautious about making processed foods and drinks a regular part of your diet. Trust your body’s signals—it knows what it needs.
2) Adopt the 80/20 rule, as outlined in Paul Chek’s “How To Eat, Move and Be Healthy!” I strive to impart this principle to others. It suggests that 20% of the time, your body can handle moderate deviations, allowing for flexibility without rigidity. It’s about being intelligent with your choices. Engage in research, explore various perspectives, and embrace what resonates while discarding what doesn’t. Learning from differing viewpoints, even those we may disagree with, offers valuable insights. There’s always something to learn from everyone.