What is the Nutrient gap?
This is a term that has come to describe the “gap” between the nutrients that we consume through our diet and the nutrient intake we require in order for good health. If we take this a step further we could look at the nutrients we require in order to heal and recover, which would be even higher (optimal health rather than maintaining health). In other other words the average modern day, western diet does not give us the nutrition we need to stay healthy.
While a balanced diet is often emphasised as the cornerstone of good health, several factors contribute to the nutrient gap, highlighting why simply relying on a balanced diet may not be sufficient to meet our nutritional needs.
A balanced diet typically includes a variety of foods from all food groups, aiming to provide adequate amounts of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). However, achieving a truly balanced diet in practice can be challenging due to various reasons, including food availability, dietary preferences, cultural practices, economic constraints, and individual lifestyle choices.
One significant aspect of the nutrient gap is the declining nutrient content in modern food due to agricultural and environmental factors. Soil depletion, loss of biodiversity, and agricultural practices focused on high yield often lead to lower nutrient density in fruits, vegetables, and other crops. A study published in the Journal of the American College of Nutrition (Davis, 2009) highlighted that the nutrient content in several fruits and vegetables has declined over the decades, potentially impacting the nutritional quality of our diets.
Modern farming practices may contribute to lower levels of essential minerals such as magnesium and calcium in vegetables. A study published in the Journal of the American College of Nutrition (Davis & Epp, 2004) discussed the decline in mineral content, including magnesium and calcium, in vegetables over the years due to agricultural practices. Selenium and zinc are crucial trace elements for human health, and their levels in vegetables may also be affected by modern farming practices. A study published in the Food Chemistry journal (López et al., 2000) investigated the impact of agricultural practices on the selenium and zinc content in vegetables. The quantities of other vitamins have also been found to have been adversely affected by modern farming approaches including Vitamin C and B vitamins (including B6 and B9) (Mayer, 1997).
Furthermore, food processing and storage can also diminish the nutrient content of foods. Certain nutrients, such as vitamins and antioxidants, are sensitive to heat, light, and oxygen, and can be degraded during food processing and storage. A review published in the International Journal of Food Sciences and Nutrition (Rickman et al., 2007) outlined the impact of food processing on nutrient loss and emphasised the importance of considering nutrient bioavailability when evaluating dietary intake.
Individual dietary preferences and restrictions also contribute to the nutrient gap. Vegetarians, for instance, may have challenges obtaining sufficient levels of certain nutrients such as vitamin B12, iron, and omega-3 fatty acids solely from plant-based sources. A study published in the American Journal of Clinical Nutrition (Pawlak et al., 2017) discussed potential nutrient deficiencies in vegetarian diets and recommended strategies to ensure adequate nutrient intake.
Additionally, factors such as age, gender, and life stage influence nutrient requirements. For example, older adults may require higher levels of certain nutrients like calcium and vitamin D to maintain bone health (Dror & Allen, 2014).
So what can we do about the nutrient gap? The simple answer as you’ve probably guessed is nutritional supplementation. Supplements can provide essential vitamins, minerals, and other nutrients that may be lacking in the diet. However, it’s vital to consult a healthcare practitioner to help guide you as to which supplements to take and to help with dosages. My clinical experience has shown me that patients often take poor quality supplements without realising or are taking inadequate or incorrect dosages. It’s worth emphasising that it is always preferable to get our nutrients from our diet, however, the modern reality means this is rarely realistic. Supplements are there to fill the nutrient gap.
References:
Davis, D. R. (2009). Declining fruit and vegetable nutrient composition: What is the evidence? Journal of the American College of Nutrition, 28(5), 517S-524S.
https://www.chelationmedicalcenter.com/!_articles/Declining Fruit and Vegetable Nutrient Composition What is the Evidence.pdf
Davis, D. R., & Epp, M. D. (2004). Changes in USDA food composition data for 43 garden crops, 1950 to 1999. Journal of the American College of Nutrition, 23(6), 669-682.
https://pubmed.ncbi.nlm.nih.gov/15637215/
López, A., Vázquez, M., Lluch, M. A., Cid, C., & Cid, C. (2000). Effect of conventional and organic cultivation methods on composition of some inorganic and organic constituents of tomatoes. Food Chemistry, 68(3), 313-317.
Mayer, A. M. (1997). Historical changes in the mineral content of fruits and vegetables. British Food Journal, 99(6), 207-211.
https://www.ingentaconnect.com/content/mcb/070/1997/00000099/00000006/art00002
Rickman, J. C., Barrett, D. M., & Bruhn, C. M. (2007). Nutritional comparison of fresh, frozen, and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture, 87(6), 930-944.
https://onlinelibrary.wiley.com/doi/abs/10.1002/jsfa.2825
Pawlak, R., Lester, S. E., & Babatunde, T. (2014). The prevalence of cobalamin deficiency among vegetarians assessed by serum vitamin B12: a review of literature. European Journal of Clinical Nutrition, 71(8), 931-937.
https://www.nature.com/articles/ejcn201446
Dror, D. K., & Allen, L. H. (2014). Overview of nutrients in aging. Journal of Nutrition for the Elderly, 33(2), 87-97.