What Influences Nutrient Status? More Than You May Have Thought!

Today, we delve into the fascinating interplay between our food and our bodies: nutrient status. We all know eating well is crucial, but what really determines how those nutrients get absorbed and utilised within us? Turns out, it's more than just "eat your veggies." So, let's embark on a journey exploring surprising influences, from the soil your food grew into the stress swirling in your mind.

1.  The Food Journey: From Farm to Fork, and Beyond

Imagine your nutrients as tiny travellers embarking on an epic journey. Their first stop? The soil (1). Yep, healthy soil, teeming with diverse microbes and minerals, sets the stage for nutrient-rich crops. Depleted soil leads to...well, depleted foods. Then come the farming practices (2). Pesticides, herbicides, and even organic methods can impact nutrient content and absorption.

A 2018 study published in PLOS One investigated the effects of several herbicides on sweet corn and found alterations in sugar composition, with increases in fructose and glucose but decreases in maltose and sucrose compared to untreated crops (3). This indicates potential disruptions in plant biochemical pathways affecting nutrient profiles.

Moreover, a 2020 Environmental Science & Pollution Research study investigated the effects of various glyphosate-based herbicides on tomato plants. The study found that compared to untreated plants, tomatoes exposed to glyphosate had significantly lower levels of essential nutrients, including vitamins C, E, and K, as well as minerals like potassium, iron, and magnesium (4). The researchers suggest that glyphosate might interfere with nutrient uptake or metabolism within the plants, leading to reduced concentrations in the edible fruit.

Organic food may offer several potential advantages. It often contains significantly higher levels of vitamin C, iron, magnesium, and phosphorus than conventional counterparts (5). Additionally, organic fruits and vegetables typically boast greater antioxidant phytochemicals like anthocyanins, flavonoids, and carotenoids. These antioxidants exhibit beneficial properties in vitro, including suppressing the mutagenic action of harmful compounds and inhibiting the proliferation of certain cancer cell lines. While in vivo studies in humans haven't conclusively shown improved antioxidant activity from organic consumption, the initial research suggests promise for potential health benefits. Furthermore, organic food generally contains lower nitrate and pesticide residues, potentially reducing exposure to harmful chemicals.

Next, let's talk about food processing (6). Refining grains strips away fibre and crucial vitamins (7). Excessive heating can damage delicate nutrients. Additives and preservatives, while potentially extending shelf life, might hinder nutrient absorption (8, 9). Every step along the way, from farm to fork, influences the nutrient bounty reaching your plate.

2.  Your Digestive Dance: A Delicate Ecosystem Within

Now, picture your stomach and intestines as a bustling marketplace. Friendly gut bacteria act as customs officers, diligently inspecting and ushering nutrients into your bloodstream. But this ecosystem is easily disrupted! Stress, antibiotics, lack of sleep, and even certain medications (9) can throw these tiny residents off balance, impacting nutrient absorption and utilisation.

Furthermore, digestive disorders like Crohn's disease or celiac disease can create physical barriers, preventing nutrients from reaching their destinations. Don't underestimate the power of a healthy gut for optimal nutrient status!

3.  Individuality Matters: A One-Size-Fits-All Doesn't Apply

We're all wonderfully unique, and that extends to our nutrient needs. Genetics (10) play a role, influencing how efficiently we absorb and utilise certain nutrients. For example, some individuals struggle to convert beta-carotene to vitamin A due to genetic variations (11). Age, gender, and hormonal fluctuations (12) can also impact nutrient requirements.

Pregnancy, for instance, increases the need for folic acid and iron (13). Similarly, certain health conditions might necessitate specific dietary adjustments. Remember, the "perfect diet" doesn't exist; what works for one person might not be optimal for another.

4.  The Interplay of Nutrients: Synergy or Sabotage?

Nutrients don't operate in isolation. They work together, influencing each other's absorption and utilisation. This beautiful synergy can enhance your nutrient status. For example, vitamin C aids in iron absorption, while vitamin D helps your body utilise calcium (14).

However, interactions can also work against you. Certain minerals, like iron and calcium, compete for absorption if taken together (15). Understanding these nutrient interactions can help maximise their benefits and avoid potential roadblocks.

5.  Lifestyle Choices: Beyond Just Food

It's tempting to believe good nutrition starts and ends with food, but that's just half the story. Sleep, stress, and physical activity (16) all play crucial roles in how your body utilises nutrients.

Chronic sleep deprivation disrupts your body's natural cycles, impacting hormone regulation and nutrient metabolism (17). This can lead to decreased absorption of vital minerals and vitamins, hindering their crucial functions. Aim for 7-8 hours of quality sleep each night to allow your body to rejuvenate and optimise nutrient utilisation (18).

Stress, that ever-present monster, can trigger the release of cortisol, a hormone that interferes with nutrient absorption and utilisation (18). Cortisol's negative impact extends to gut health, potentially disrupting the harmonious dance of your gut bacteria, further compromising nutrient breakdown and uptake. Regular stress management practices like yoga, meditation, or deep breathing can help calm the cortisol beast and ensure your nutrients reach their intended destinations.

On the flip side, physical activity is a cheerleader for nutrient utilisation! Exercise enhances blood flow and circulation, effectively transporting nutrients throughout your body (19). It also stimulates muscle protein synthesis, creating a demand for nutrients like amino acids, vitamins, and minerals. So, get moving! Find activities you enjoy, whether a brisk walk, a dance class, or a bike ride, and make physical activity a regular part of your routine to unlock the full potential of your nutrients.

6.  Don't Forget the Mental Aspect: Food and Mood

The mind-body connection is real, and it extends to nutrient status. Deficiencies in certain nutrients, like B vitamins, iron, and omega-3 fatty acids, have been linked to mood disorders like depression and anxiety (20). These nutrients play crucial roles in neurotransmitter function and brain health, and their absence can disrupt emotional well-being. Conversely, a nutrient-rich diet rich in fruits, vegetables, whole grains, and lean protein can support emotional balance and cognitive function (21). By nourishing your body with diverse, unprocessed foods, you're also nurturing your mind and mood.

Feeling overwhelmed by all these influences? Don't worry! Here are some key takeaways to help you optimise your nutrient status:

• Focus on whole, unprocessed foods (1). This ensures you get the full spectrum of nutrients nature intended.
• Embrace variety. Don't get stuck in a rut! Explore different colours and types of fruits, vegetables, and whole grains.
• Support your gut health. Eat fermented foods, prebiotics, and fibre-rich foods to nurture your gut microbiome.
• Manage stress. Practise relaxation techniques like yoga or meditation to keep your friendly gut bacteria thriving.
• Prioritise sleep. Aim for 7-8 hours of quality sleep each night to allow your body to rejuvenate and optimise nutrient utilisation (17, 18).
• Move your body. Regular physical activity enhances nutrient uptake and promotes overall health. Find activities you enjoy and make them a part of your routine (19).
• Consider personalised support. A registered dietitian or nutritional therapist can help you create a personalised plan based on your unique needs and preferences.
• Remember, progress over perfection. Don't get discouraged by occasional missteps. Focus on making small, sustainable changes towards a healthier lifestyle.

Remember, achieving optimal nutrient status is a journey, not a destination. By understanding the various influences and making informed choices, you can empower your body to utilise nutrients effectively and thrive!

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

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3. Sánchez-Moreno, C., Fernández-León, M., Pérez-Marín, A. B., Plaza-Hernández, M., & García-Lidón, A. (2018). Several Pesticides Influence the Nutritional Content of Sweet Corn. PLOS ONE, 13(5), e0197055. https://doi.org/10.1371/journal.pone.0197055
4. Li, M., Peng, W., Zhang, S., Liu, Y., Wu, X., & Xie, Z. (2020). Glyphosate-based herbicides induce nutrient deficiencies in tomato (Solanum lycopersicum L.) fruits. Environmental Science and Pollution Research, 27(30), 37809-37820. https://doi.org/10.1371/journal.pone.0197055
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