Harvesting Health: Rediscovering Nutrient Density and Seasonality
In our recent blog posts “The Farming Crisis in America” and “SLOW Eating: A Path to Nourishment, Kinship, and Regeneration,” we’ve been reviewing our food—where and who it comes from, the health of the landscape, and how our choices of food are directing our future. Now, to continue weaving the interconnected threads of our well-being and the landscape’s well-being, we examine the essentialism of nutrient density in our foods in this article.
Food is more than sustenance that we consume for our survival. Food is an act of celebration, of ceremony, of connection. The food we eat is our connection to the earth, to the rhythms of life, and what becomes of our tissues, our thoughts, and our sense of vitality. Yet, as industrial farming and monocultures have unsustainably generated year-round crop availability, we have surrendered our relationship with nutrient-rich, seasonal foods that for millennia nourished our bodies and evolution and grounded us in nature’s cycles. We can retrieve our interconnection to nutritive landscapes by understanding what nutrient density is and its significance, and foster vitality in both body systems and the landscapes that sustain us.
‘Nutrition Density’ Explained
Nutrient is in the same family of words as nutrition, nurture, nourishment, and nourish. The latin root of these words nutrire means to foster and preserve, which is actually derived from the suffix nau- meaning to flow/let flow. So, to be nourished and nurtured, to be receiving nutrition is to have the experience of ‘letting flow that which fosters and preserves us.’
Add in the parameters of modern Western science, in which nutrient density also refers to the concentration of vitamins, minerals, and other vital compounds in food. Nutrient density is a measurement of how much nourishment a food carries and offers us through our consumption. Unlike caloric density, which measures energy content, nutrient density emphasizes the quality of that energy and its ability to support health.
For example, one common sized oven baked sweet potato and a processed and manufactured candy bar could have similar calorie counts, but the sweet potato offers fiber, beta-carotene, and a host of micronutrients absent in the candy bar.
Foods that are nutrient-dense—such as leafy greens, vibrant fruits, and pastured meats—offer a deep well of protection and support to our bodies that metabolizes into immunity, energy, stability, clarity, and resilience. Nutrient-dense foods were the cornerstone of human diets for eons. The crops were grown in rich soils teeming with organic matter, harvested at peak ripeness, and consumed fresh (1). By contrast, today, manufactured foods that are made by a processing system, as well as crops that are grown in depleted soils, are completely deficient of the nourishment our bodies and systems need to be a reliable tool that moves us through the world with strength and joy. As a result of consuming hollow foods, we extend a reliant hand to packaged supplements to compensate for our deficits. However, this is not a resolution that addresses the consequences of our farming crisis, food, and declining health crises.
Historical Account of Nutrient Density
Let’s examine the evolution of nutrient density in our foods —
500 Years Ago: Our ancestors relied on localized farming systems and seasonal eating, with a small amount of specialty foods coming from distant trading routes. Food was harvested at peak ripeness and consumed shortly thereafter or preserved through traditional methods like pickling, drying, and fermenting. These practices preserved much of the nutritional density. Additionally, soil was treated as a living system, enriched through crop rotations, compost, and manure, ensuring long-term fertility.
200–100 Years Ago: The rise of agricultural mechanization in the 19th century, combined with industrial systems, began to alter landscapes and human health. Monoculture farming, where the same crop is repeatedly grown on the same land, began to deplete soil health. In the early 20th century, the invention of synthetic nitrogen fertilizers and the post-World War II boom in pesticide use marked a shift from organic inputs to chemical-based farming. This shift prioritized yield and efficiency over quality and landscape sustainability (2). During this time, the number of farms in the U.S. also began its steep decline, as consolidation concentrated production into fewer, larger operations (3).
Last 50–70 Years: The globalization of food systems accelerated nutrient decline in crops. Industrial agriculture’s focus on uniformity, long shelf life, and high yields sacrificed flavor and nutritional content. For example, a study by Davis et al. (2004) found that fruits and vegetables in the 21st century contain significantly lower levels of protein, calcium, and iron compared to their mid-20th-century counterparts. These changes, driven by both breeding practices and chemical farming methods, have contributed to a decline in both soil and human health.
Every Action Has a Consequence – Our Health and Our Environment
The loss of nutrient density has profound consequences. The nutrients within foods are the nutrients that we digest and metabolize into our tissues and energy reserves. So as the nutrients in our foods decline, the nutrients that make up our bodies and minds also change. As nutrient-poor foods dominate our diets, our internal systems —designed to thrive on diverse, nutrient-rich fare—struggle to function. Our food is only medicine if it is heavy with life giving qualities.
The environmental toll is equally grave. Soil degradation from industrial farming practices diminishes the landscapes’ ability to produce nutritious crops. Over time, this erosion of soil health contributes to a cascade of ecological declines, including reduced biodiversity, withering pollinator populations, and volatile and disrupted water cycles (4).
The health of our landscapes and our bodies are intricately linked, and right now there is a demand for restoration.
Recognizing Nutrient-Dense Foods
How can we identify nutrient-dense foods amidst the abundance of options in today’s markets? You do not need to have an academically scientific background to shop intentionally. The signs of vitality within food are mostly visible to our naked eye. Look for the following as communication of nutrient density —
Vibrant Colors: Nutrient-dense fruits and vegetables are deeply pigmented, signaling a high concentration of beneficial compounds like antioxidants and vitamins. Think of the rich greens of kale or the bold orange or purple of a perfectly ripe carrot. As a contrast, iceberg lettuce or celery that is mostly white or green yellow, is depleted of vitality. This approach also applies to meat and seafoods — seek proteins that are vibrant in color and avoid grey or dull looking meats.
Freshness and Ripeness: Freshly ripe produce has the nutrients our bodies need. Buying local foods ensures foods haven’t spent weeks in transit or storage, during which nutrients degrade. A farmers’ market or community-supported agriculture (CSA) program can connect you to freshly harvested options. In contrast, consider the green bananas or stone hard limes and avocados — these fruits were picked before ripe, often transported long distances, and will slowly soften but also degrade in grocery stores.
Seasonality: Seasonal foods are not only more flavorful but also more aligned with our bodies’ needs. For instance, citrus fruits peak in winter, offering a natural boost of vitamin C when our immune systems need it most. It’s important to follow the seasonality of your landscape. While citrus fruits are ripe in the Winter in Florida, folks in New England can find more nutrient dense foods that offer vitamin C that are regionally seasonal such as cabbage.
Soil-to-Table Practices: Seek out foods grown using regenerative agriculture methods. These practices prioritize soil health, which directly impacts the nutrient density within the crops. Labels like “pastured,” “organic,” or “regenerative” can be helpful indicators while shopping (2) — and also remember to choose “local.”
The Ease within Cycles of Nature
Restoring our felt sense of nourishment is an act of surrendering some of our control and tendency towards convenience for a trust in the landscapes. Eating seasonally is an uncomplicated and extensive approach to restoring our connection to our landscapes. Every season offers a bounty of foods uniquely suited to our needs of that time. Spring greens detoxify the body after a dormant winter; summer’s hydrating fruits keep us cool; autumn’s hearty root vegetables prepare us for the colder and wetter months. This cyclical rhythm mirrors the element’s unobstructed patterns, which grounds us in a reciprocal relationship to place and time.
Beyond the vitality of our physical systems, seasonal eating also cultivates mindfulness and observed presence. When we pause to consider the origins of our food, we activate our peripherals and expand our awareness on the intricate web of life that supports us. This awareness stimulates a sense of stewardship, inspiring us to protect and enrich the landscapes that nourish us.
A Vision for a Regenerative Future
Reclaiming nutrient density is not just a personal journey but a collective responsibility. Supporting regenerative agriculture is one of the most impactful ways we can contribute to a more vital future. These practices rebuild soil health, sequester carbon, and enhance biodiversity, creating a resilient food system that benefits both people and the planet (4). As consumers and inhabitants of this earth and era, we hold the power of choice. Choosing to buy local, seasonal, and regeneratively grown foods drives a system that prioritizes quality and vivacity over convenience. Beyond our individual choices, we can support initiatives for future-considerate farming and educate our communities about the importance of nutrient-dense foods. This may not be common discourse right now, but it can become that. Share this article with a friend and you’ll contribute to the future.
Nourishing Ourselves, Nourishing the Earth
The lively, dynamic, and vibrant future begins on our plates. By choosing foods that are nutrient-dense, seasonal, and locally grown, we align ourselves with the rhythms of the landscapes and support the health of the earth and water. This alignment is for the sustenance of our tissues; it’s also about feeling a sense of belonging to landscapes, to community, and to the future that belongs to our descendants.
Accessing nutrient-dense and seasonal foods is a delicate dance that holds hands with resource management. In the light of radical acceptance, we must acknowledge the presence and limitations of food deserts, our financial boundaries, and our time restrictions while longing to fill our bodies and lives with intentional choices. The choices we make to nourish ourselves and the landscapes is a journey— one that will be multifaceted between the self and systemic shifts. This journey is continuous intentional action and choice. Every choice that you are able to make and every integration you are able to metabolize—like seeking out [or contributing to] local food pantries with fresh produce, growing a small container garden, or exploring seasonal recipes with what’s accessible—will cultivate connection to nourishment and community.
For those with more expansive access, our choices to advocate for equitable food systems, support organizations addressing food insecurity, and invest in regenerative initiatives create the scaffolding for a future where everyone can share in this vitality.
As you shop for your next meal, consider this: What choices are you making to nourish yourself and the landscapes you inhabit? How can those choices help build a more inclusive and sustainable food system?
Together, through our everyday, intentional actions and decisions, we will weave a tapestry of health, connection, and regeneration.
Sources
1. Davis, D. R., Epp, M. D., & Riordan, H. 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.
2. Regenerative Agriculture Initiative, California State University, Chico. (2020). What is Regenerative Agriculture? Retrieved from https://regenerativeagricultureinitiative.org
3. Economic Research Service (ERS), U.S. Department of Agriculture (USDA). (2023). Chart Detail: Decline in U.S. Farms Over Time. ERS website. Retrieved from https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=58268
4. Soil Association. (2022). The Nutritional Benefits of Organic and Regenerative Farming. Retrieved from https://www.soilassociation.org