Navigating "Nutrient Density"

Guest Blogger: Victoria Paszel, Boston University Graduate Student

“Banana calories.”

“Watermelon calories.”

Believe it or not, these and the calorie content of many other food items are some of the most googled terms related to nutrition. However, calories are not the most important piece of the puzzle.

We are off to a good start by being interested in bananas and watermelons. We know that fruit, vegetables, legumes, nuts and seeds can be beneficial, but why? These foods supply us with vitamins, minerals, protein and fiber. Nuts and seeds also provide essential fatty acids. In other words, these foods are “nutrient dense”. We must consider the nutrient composition of foods, rather than just the energy (calories) that they provide. Have you ever explored the nutrient density of foods as you piece together a fueling strategy that can support your individual goals?

The following foods are generally recognized as “nutrient dense”:

• Vegetables

• Fruit

• Legumes

• Grains, especially whole grains

• Dairy products

• Seafood, poultry, beef

• Eggs

• Nuts, beans, seeds

Nutrient Density has multiple definitions depending on the source. An article (1) by Drewnoski and Fulgoni in the American Journal of Clinical Nutrition states “foods that supply relatively more nutrients than calories are defined as nutrient dense.” One may define nutrient density simply as foods that provide us with a variety of nutrients. What are these nutrients and why do we care so much about them?

• Fruit and vegetables contain vitamins and minerals that work together to provide us with a variety of growth, healing, immune system and overall health benefits.

• Whole grains provide us with complex carbohydrates that have fiber, benefit our gut microbiome and digest slowly, keeping us satisfied for longer.

• Dairy products, seafood, poultry and beef provide us with protein that have a variety of benefits including muscle repair, wound/injury healing and satiety.

• Seafood, nuts and various oils contain fats that provide us with essential fatty acids that our body cannot make on its own. These help with brain function, inflammation and more.

If you think about this, it might be short-sighted to assess our intake solely on the calorie content of the foods we consume. The definition of a calorie, according to the National Institute of Health (2), is simply “a measurement of the energy content of food." One large apple and one medium scoop of vanilla ice cream have relatively the same amount of calories. Let’s view nutrient-dense foods as something our body can “use” more of. The apple will provide us with fiber, vitamins and minerals. The ice-cream will provide us with calories, sugar, and happiness (probably). There is a time and a place for both, however, when we think about the foundation of our diet, we can benefit from prioritizing nutrient-dense foods that our bodies can use more efficiently, providing us with a variety of health benefits.

Why do we care about vitamins and minerals?

Each vitamin and mineral plays more than one role in optimizing our health. Some key nutrients to prioritize are Vitamin C, Vitamin D, Iron, Omega-3s, and Magnesium.

Let’s dive in…

Vitamin C

• Reduces risk of illness by aiding in immune system functioning and acting as an antioxidant.

• Acts as an antioxidant and aids in prevention of atherosclerosis and heart disease.

• Aids in Iron absorption, a mineral commonly low in athletes and many otherwise healthy individuals.

• Involved in collagen production which helps with formation of scar tissue and wound healing.

• Can be obtained through a variety of fruits and vegetables.

Recommended amounts of Vitamin C (4)

​Life Stage	Recommended Amount (mg/day)
Adult males (>19 years old)	90
Adult females (>19 years old)	75
Pregnant Adults (>19 years old)	85
Breastfeeding Adults (>19 years old)	120

Sources of Vitamin C (4)

​Food Source	Amount of Vitamin C (mg/serving)
1 cup strawberries	82.3
1 cup (8 oz.) Orange Juice	81.9
1 medium orange	74.5
3/4 cup mango	38.8
3/4 cup cauliflower, cooked	37.7
1/2 cup broccoli, cooked	35.7

Vitamin D

• Primary function is to control calcium levels in the blood, which in turn aids in bone strength and therefore reduces risk of fractures and has been seen to aid in muscle recovery (6), and inflammation control (7).

• Plays a role in immune system functioning (7).

• Deficiency has been associated with hypertension, cardiovascular disease, rheumatoid arthritis, depression, and certain cancers (7).

• Also known as the “sunshine vitamin” because it can be synthesized in the body from the ultraviolet rays of the sun hitting the skin. Special attention is required for Vitamin D, however, because most Americans in geographic locations with minimal sun exposure are at a deficit and must obtain Vitamin D in the diet.

• May be obtained in the diet from a variety of animal sources and fortified foods, however, regular consumption of vitamin D containing foods alone is not likely to maintain sufficient Vitamin D status without proper sun exposure (5 to 30 minutes/ day to arms, legs and back at solar noon) (7).

• Supplementation (1,500-2,000 IU/day), or a combination of dietary intake, sun exposure and supplementation are usually required to achieve sufficient status.

Recommended amounts of Vitamin D (7)

Life Stage	Recommended Amount (IU/day)
Adults (19-70 yeard old)	600
Adults (> 70 years old)	800

*RDA assumes that no Vitamin D is available from synthesis from exposure to sunlight.

Sources of Vitamin D (7)

Food Source	Amount of Vitamin D (IU/Serving)
2 oz salmon, canned	150
2 oz Sardines, cnned	105
1 cup (8 oz) nonfat milk	105
1 cup (8 oz) low and reduce fat milk	102
1 cup (8 oz) fortified OJ	100
1 cup (8 oz) whole milk	98
1 large egg yolk	37

Iron

• A commonly deficient nutrient. It is crucial for health and is especially important for athletes.

• Athletes, specifically female endurance athletes, have an increased need for iron due its role in aiding in the transporting and utilization of oxygen in the body.

Recommended amounts of Iron (7)

Life Stage	Recommended Amount (mg/day)
Adult males (19-50 years old)	8
Postmenopausal Females	8
Adult females (19-50 yeard old)	18

*Plant sources contain lower bioavailability of iron, therefore, vegetarians require 1.8 times the amount of recommended iron.

Sources of Iron (7)

Food Source	Amount of Iron (mg/serving)
3/4 cup fortified whole grain cereal	18.00
1 packet whole oats	10.55
1 cup Cheerios cereal	9.29
1 cup lentils, cooked	6.59
1 cup chickpeas, cooked	4.74
1 cup turkey, cooked	2.49
3 oz steak, cooked	2.44

Omega 3

• An essential fatty acid– your body cannot create it on its own, therefore you must obtain it from your diet.

• Contains anti-inflammatory properties that aid in injury prevention, improved cognition, heart health and musculoskeletal health.

• Has been seen to aid in increasing muscle protein synthesis and recovery, as well as improving endurance capabilities.

• May support muscle recovery after exercise and optimal range of motion.

• There are different types of Omega-3 fatty acids. Eicosapentaenoic Acid (EPA) is important for overall health and inflammation management. EPA can be converted to Docosahexaenoic Acid (DHA ) which plays a critical role in the health and development of the eyes and brain and also aids in inflammation management. EPA & DHA is primarily found in fatty fish & shellfish. Alpha-linoleic Acid (ALA) is found in plant sources and can be converted to the more effective forms of omega-3, however, the process is slower and less efficient in providing the above benefits.

Sources of Omega-3 (4)

Food Source of EPA & DHA (mg/3 oz portion cooked)	Amount of Omega-3 (mg/serving)
Atlantic Salmon, farm raised	DHA: 1240; EPA: 590
Atlantic Salmon, wild	DHA: 1220; EPA: 350
Canned Tuna	DHA: 170; EPA: 20
Oysters	DHA: 230; EPA: 30
Shrimp	DHA: 120; EPA: 120
Scallops	DHA: 90; EPA: 60

Food Source of ALA	Amount of ALA (mg/serving)
1 TBSP Ground Flaxseed	1600
1 TBSP Chia Seeds	1320
1 oz Walnuts	2600

Magnesium

• Aids in hundreds of enzymatic reactions, bone health, blood clotting, and the regulation of blood pressure (7).

• Athletes may benefit from proper magnesium consumption as it has been seen to potentially aid in muscle cramping (8).

• Has also been shown to aid in blood pressure control (7).

• Mostly obtained from plant sources such as grains, vegetables, and legumes (7).

Recommended amounts of Magnesium (7)

Life Stage	Recommended Amount (mg/day)
Males (19-30 years old)	400
Males (21-70 years old)	420
Females (19-30 years old)	310
Females (31-70 years old)	320

Food Source (7)	Amount (mg/serving)
1/2 cup All Bran cereal	114
1 oz Sesame Seeds	107
3 oz Hallibut, cooked	91
1 oz Almonds	83
3 oz Oysters, cooked	81
1/4 cup cashews	78
1/2 cup soybeans, cooked	77

It is important to note that obtaining these nutrients from whole, nutrient-dense, food sources is optimal prior to investing in supplements. A study investigating bioavailability in whole-food sources defines bioavailability as the “the fraction of an ingested nutrient that becomes available for use and storage in the body” (8). Whole food sources often have increased bioavailability of nutrients than supplement forms.

So now that you have all of this information, where do you start? It’s easy to get overwhelmed and try to implement a bunch of strategies to optimize your eating patterns and your health, however, it does not have to be overly complicated. First- eat more plants! Get a variety of fruits, vegetables, nuts/seeds, and beans or lentils. Adding color and variety to your plate is the best way to improve your nutrient density, while can lead to health improvements. Pair your plants with protein sources and complex carbohydrates as you build out your performance plates to optimally fuel your body.

Below is a recipe to help you get started on your nutrient density journey! Salmon provides an array of nutrients including vitamins, minerals, and omega-3 fatty acids. The beauty of a “bowl” recipe is that you can add, subtract, or substitute your favorite colorful vegetables to provide yourself with a nutrient-dense dish customized to your preferences and needs.

References:

1. Drewnowski A, Fulgoni VL 3rd. Nutrient density: principles and evaluation tools. Am J Clin Nutr. 2014 May;99(5 Suppl):1223S-8S. doi: 10.3945/ajcn.113.073395. Epub 2014 Mar 19. PMID: 24646818.

2. NCI Dictionary of Cancer terms. National Cancer Institute. https://www.cancer.gov/publications/dictionaries/cancer-terms/def/calorie. Accessed March 14, 2023.

3. Choosing nutrient-dense foods. HealthySDgov. https://healthysd.gov/choosing-nutrient-dense-foods/. Accessed March 14, 2023.

4. Vitamin A. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-a/. Published March 7, 2023. Accessed March 14, 2023.

5. Office of dietary supplements - vitamin A and carotenoids. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/. Accessed March 14, 2023.

6. Gomez J. Vitamin D can help in Muscle Recovery: Intermountain healthcare. intermountainhealthcare.org. https://intermountainhealthcare.org/news/2013/05/vitamin-d-can-help-in-muscle-recovery/. Published May 13, 1970. Accessed March 14, 2023.

7. Fink HH, Mikesky AE. Practical Applications in Sports Nutrition. Burlington, MA: Jones & Bartlett Learning; 2021.

8. Moretti A. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. J Musculoskelet Neuronal Interact. 2021 Mar 1;21(1):1-3. PMID: 33657750; PMCID: PMC8020016.

9. Melse-Boonstra A. Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Front Nutr. 2020 Jul 24;7:101. doi: 10.3389/fnut.2020.00101. PMID: 32793622; PMCID: PMC7393990.