Are Fruits and Vegetables Less Nutritious Today?

As the global population continues to rise, so does the demand for food. This demand has driven significant transformations in modern agriculture.

But beneath the familiar tastes and bright colours of our fruits and vegetables, one question lingers: are fruits and vegetables less nutritious today?

Our growing appetite for fruits and vegetables is based on their well-established nutritional value. Rich in essential vitamins, antioxidants and minerals, fruits and vegetables support overall well-being, boost immunity and help prevent chronic diseases.

A diet rich in fruits and vegetables remains one of the simplest ways to promote long-term health. Just like staple crops, we simply cannot do without our fruits and vegetables. But what if our farm produce no longer provides the nutrients we need?

In this article, we will explore whether our plant-based foods have indeed lost their nutritional value and if they are still worth eating. We will also discuss nutritional supplements and solutions to reverse nutritional decline.

Study Findings: Nutrient Declines Over Time

Nutritional trends have seen an increase in both malnutrition and obesity, as well as undernutrition. 40.2% of adult women, aged 18 years and above, and 39.0% of adult men are living with obesity in the United States. Diabetes, on the other hand, is estimated to affect 6.9% of adult women and 8.9% of adult men.

According to UNICEF (2023),“17.9% of U.S households with children experience food insecurity and about 1% of children in the U.S suffer from chronic malnutrition.”

These figures show that despite the increasing crop yield, per capita availability of food, improved farming methods, and high-yielding varieties, the population remain overfed but undernourished. 

Evidence for this can be traced to several studies that highlight the decline in nutritional value of farm produce in recent years. The most prominent among these studies was published in 2004 in the Journal of the American College of Nutrition. The research was conducted by Dr. Donald Davies and his team at the University of Texas. They studied U.S. Department of Agriculture (USDA) nutrient data from 1950 and 1999 for 13 nutrients in 43 garden crops and found statistically reliable declines in:

• Protein (6% decline): The building block of all muscle and tissue in the human body.

• Calcium (16% decline): The nutrient required for healthy bones and teeth and the digestion of fats.

• Iron (15% decline): The mineral that plays a critical role in the production of red blood cells is used to transport oxygen and nutrients around the body.

• Potassium: The mineral that works with sodium to balance out fluid levels in your body.

• Riboflavin (38% decline): It is also known as Vitamin B2 and is critical for reducing the frequency of migraines and headaches.

• Ascorbic Acid (20% decline): Also known as Vitamin C, it is a potent antioxidant that is critical for immune function, reducing oxidative stress, promoting healing, and enabling your body to maintain and form connective tissue.

There was no statistically significant decline in the other 7 nutrients measured in the study. The study ended by suggesting that the decline was attributed to a phenomenon called the “dilution effect.”

More research has shown that as crops are bred for higher yields, faster growth, and longer shelf life, they often end up with more calories but fewer nutrients per gram of produce.

Why Are Nutrients Decreasing in Fruits and Vegetables?

Aside from the dilution effect, there are other explanations as to why our produce has become less nutritious, and the answer is in the soil. Modern farming and agricultural practices have negatively impacted soil health.

Here are some key reasons behind the nutrient decline in fruits and vegetables:

• Changes in Crop Varieties: Modern farming techniques often focus on increasing yield, size and appearance of farm produce rather than on nutritional quality. The result: crop variety with lower nutrient density. Higher yields can sometimes cause a dilution effect, where the nutrient concentration per unit of crop declines as the plant’s overall size increases.
• Agronomic practices: The use of fertilisers, pesticides and herbicides is useful for increasing yield and protecting crops from pest attacks. However, when used in excess, these chemicals can disrupt the natural balance and pH levels of the soil, reducing the uptake of nutrients by the plants. Excess irrigation can also cause leaching, thereby reducing the nutrient levels in the soil.
• Climate change and environmental factors: Carbon dioxide is an important compound needed for photosynthesis. Unfortunately, climate change increases CO2 levels, and increased CO2 levels influence climate change in a feedback loop reaction. The result of these rising levels of CO2 in the environment and the soil is irregular rainfall, altered farming seasons and poor soil health.
• Long supply chain handling and storage: Fruits and vegetables are perishable foods that start to lose nutrients shortly after being harvested. In order to curb this nutrient loss and increase the time the crop stays healthy, fruits and fresh vegetables are often harvested prematurely to survive long-distance deliveries. This premature harvesting, combined with extended storage and refrigeration, can reduce the final nutrient content that reaches consumers.

There is a very real risk that the decline in soil quality will continue to lead to a decline in the nutritional value of our produce.

Soil Depletion and Modern Farming Practices

More than dirt and sand, the soil is an ecosystem of living organisms and the foundation for healthy foods. While modern agricultural practices and plant breeding may increase crop yield and varieties, they also accelerate soil depletion.

Soil depletion, also known as soil degradation, refers to the deterioration of soil health resulting from both natural and human processes.

In plant science, there are three processes in soil degradation, and we will discuss each of them in the paragraphs below.

Physical depletion

These are processes that affect the soil structure and texture.

Soil erosion is a process caused by wind or water which removes the nutrient-rich topsoil. Compaction, usually from heavy machinery or livestock, reduces pore spaces and restricts air and water flow into the soil. Waterlogging also suffocates the soil and plant roots.

Other processes like crusting and sealing after rainfall, and loss of soil depth due to activities like construction and intensive farming, also deplete the physical structure of the soil.

Chemical depletion

These processes alter the chemical composition of the soil.

Processes include soil acidification, often caused by excessive use of nitrogen-based fertiliser or acid rain. Soil acidification lowers soil pH and reduces the nutritional content of the soil.

Salinisation is another process that results from poor irrigation or high evaporation, leading to salt buildup and mineral depletion. Nutrient depletion occurs when repeated farming exhausts essential elements like nitrogen, phosphorus and potassium.

Biological depletion

These processes reduce soil biodiversity and organic matter, weakening the soil’s living system.

Deforestation and burning, for example, remove carbon-rich materials that feed soil organisms and help retain moisture. The use of pesticides and synthetic fertilisers also diminishes the population of beneficial microbes, fungi, and earthworms, including mycorrhizal fungi, which play a vital role in nutrient uptake and plant health.

Without these symbiotic fungi, plants struggle to access essential minerals like phosphorus. Biologically degraded soils are therefore more prone to erosion, compaction, and other forms of depletion.

A healthy soil is a balance of physical structure, chemical nutrients and biological activity. Disruption in any of these areas can lead to soil degradation, which affects the nutritional composition of the soil and nutrient levels of plant-based foods.

Solutions to Reverse Nutrient Decline 

Although nutrient decline is a growing global concern, researchers believe that it is possible to reverse the nutrient decline by adopting biofortification, sustainable agricultural practices and choosing nutrient-rich crop varieties.

• Biofortification: Since the 1920s, the U.S has been fortifying crops by adding nutrients to food after it is grown. However, biofortification is a combination of different techniques which put the required nutrients into seeds. This could be done genetically, or through the use of fertilisers, or selective breeding. All methods of biofortification are aimed at producing nutrient-rich varieties of fruits and vegetables.
• Minimising nutrient loss while cooking: One of the common ways nutrients are lost is during preparation and cooking. To get the best of our vegetables, it is advisable to eat them raw wherever possible. Using cooking methods like steaming, roasting, and microwaving helps to preserve the integrity of our crops.
• Adopting sustainable farming practices: Sustainable farming practices like organic planting, natural pesticides and fertilisers and regenerative farming help to maintain soil quality.

By adopting these safe techniques, we can still enjoy the nutritional benefits of fruits and vegetables while reducing the global burden of malnutrition. These techniques will not only reverse the nutrient decline but also enhance the nutrient quality of our foods.

Are Fruits and Vegetables Still Worth Eating?

Absolutely! Despite the decline in nutrient levels, fruits and vegetables are still loaded with nutrients. They are still rich sources of essential vitamins, minerals, antioxidants, and fibre. Far from being useless, these foods continue to offer powerful health benefits.

Increasing your intake of fruits and vegetables is one of the most effective ways to boost nutrient intake naturally and support healthy weight management. Fruits and vegetables are your richest source of vitamins and minerals that boost your immune system and protect you from chronic diseases.

Dietary Requirements In the U.S

The United States Department of Agriculture (USDA) is the primary source of agricultural nutrition data in the U.S. Using a database called the FoodData Central, they provide information on the nutrients of various foods commonly grown in the U.S. The USDA has also issued a Dietary Guideline for Americans (DGA) to guide citizens on the dietary recommended patterns and principles for a healthy diet.

According to the DGA, for a 2,000-calorie daily diet, a healthy plate should contain:

• Vegetables (21\2 cups) – should include a variety of types and colours, with a weekly rotation of dark green, red/orange, legumes (green beans and peas), starchy, and other vegetables.
• Fruits (2 cups) – should mostly be whole fruits rather than juice, as whole fruits provide fibre and nutrients like beta-carotene.
• Grains (6 oz-equivalents) – At least 50% should be whole grains like oats, brown rice, quinoa, and whole wheat.
• Protein (5½ oz-equivalents) – foods should vary across the week—seafood, lean meat, poultry, eggs, legumes, nuts, and seeds.
• Dairy (3 cups) – includes milk, yoghurt, and cheese (preferably low-fat or fat-free), or fortified plant-based alternatives.
• Oils 27 grams (~5–6 teaspoons) – should be from plant sources like olive, canola, soybean, and sunflower oil. Avoid solid fats like butter and lard.

The dietary guidelines are designed to improve human health and reduce the prevalence of malnutrition and nutrition-related diseases. How do we supplement when crop production and cultivated varieties lack nutrients for human nutrition?

Supplementing Nutritional Needs 

In addition to fruits and vegetables, you can find other sources of minerals, vitamins, and antioxidants. Whole food supplements are loaded with concentrated doses of the nutrients derived from fruits and veggies.

Supplementing nutritional needs with dietary supplements can help you get enough of certain nutrients that fruits and vegetables alone cannot provide.

Supplements come in various forms and are an excellent addition to our diets. They are recommended as a complement and not a replacement for a healthy meal.

As we continue to face nutrient decline in our food supply, it’s essential to support our body’s detox organs with consistent nourishment. That’s where smart supplementation comes in—especially formulas designed to work with your body, not against it.

To further support your liver and assist your natural detox pathways, you should consider herbal supplementation. We partnered with environmental toxin specialists and supplement formulators to create the best formula on the market that supports your liver and kidneys detox organs in a safe way – it’s called Restore Detox.

How does it work? We selected the most potent 6 detoxifiers, which have been used for centuries. 

​

Click here to learn more about Restore Detox and find out how it can change your future for the better by boosting your body’s natural detoxification pathways and helping you to live your

Frequently Asked Question

What is the #1 unhealthiest food?

Health depends on individual needs and dietary goals, so it is difficult to name one specific food. However, research has shown that processed foods are strongly associated with chronic diseases.

What supplement should I take if I don’t eat vegetables?

It is not advisable to abandon vegetables entirely, as fresh fruits and vegetables are the safest and richest sources of nutrients. Supplements like vitamins D and B12, Calcium and Iron are complementary sources of nutrients and minerals.

What did watermelon originally look like?

Early watermelons were bitter with yellowish-white flesh and were difficult to open, unlike what we have today.

References

1. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations’ Health
2. The burden of malnutrition at a glance
3. Malnutrition-related mortality trends in older adults in the United States from 1999 to 2020
4. UNICEF-WHO-The World Bank: Joint Child Malnutrition Estimates (JME) — Levels and Trends – 2023 edition
5. Changes in USDA food composition data for 43 garden crops, 1950 to 1999
6. The Dilution Effect in Plant Nutrition Studies
7. Dirt Poor: Have Fruits and Vegetables Become Less Nutritious?
8. Why Are Current Fruits and Vegetables Less Nutritious?
9. The decline in the nutrient content of our food
10. Fruits and vegetables are less nutritious than they used to be
11. Vegetables are losing their nutrients. Can the decline be reversed?
12. Soil Degradation: Harmful Effects & Promising Solutions
13. Soil Degradation
14. Degradation and resilience of soils
15. Top 10 Reasons to Eat More Fruits and Vegetables
16. Dietary Guidelines for Americans, 2020-2025 and Online Materials
17. Eat healthy with MyPlate
18. FoodData Central
19. Dietary Supplements: What You Need to Know