6 ways to eat a balanced diet as fruit and vegetables lose their nutritional value

The report estimates that around 5 million UK working-age adults are short of essential vitamins and minerals (Picture: Shutterstock / Tijana Simic) If you’re carefully filling your shopping basket with fresh berries and leafy greens, assuming you’re ticking all the healthy boxes, you might want to take a closer look. It turns out that today’s produce isn’t quite the nutritional powerhouse it used to be. Common staples like wheat, apples, and carrots are now half as nutritious as they were in the 1960s, a new study reveals. Research from Deep Science Ventures (DSV) found that decades of declining soil quality due to breeding and farming for yield, have left everyday fruits, vegetables, cereals, and bread with a loss of 20% to 50% of vital minerals. Around 5 million UK working-age adults are at risk of being short of essential vitamins and minerals, the report reveals. Everyday staples show the clearest decline the report reveals (Picture: Shutterstock / Stefan Malloch) ‘For 60 years, we’ve measured food security in calories and tonnes per hectare, and on those measures, we’ve done remarkably well,’ said Will Summers, senior associate for climate at DSV. ‘But we’ve been quietly hollowing out what’s inside our food. ‘As weight-loss drugs mean people eat less, the nutritional quality of every bite starts to matter much more.’ What changes can I make to my diet? Don’t go thinking that a carrot now has the same nutritional value as a piece of cardboard. Ask Metro Use AI to go deeper into the stories you care about – powered by Metro and trusted publications. ‘It’s worth remembering that many everyday foods still contain impressive amounts of vitamins and minerals in relatively small servings,’ registered nutritionist, Rob Hobson, tells Metro. ‘Even if some foods contain slightly less of certain nutrients than they once did, eating at least five portions of fruit and vegetables a day, alongside a varied diet, can still provide a really good amount of the nutrients we need.’ Here, Rob shares his tips on getting the most out of every meal. ‘We’ve been quietly hollowing out what’s inside our food.’ (Picture: Shutterstock / Yummypic) 1. Variety over quantity ‘There are some vegetables that really punch above their weight nutritionally, so I’d encourage people to think about variety,’ says Rob. ‘Different coloured vegetables provide different combinations of vitamins, minerals, fibre and plant compounds, so mixing things up is a good idea.’ And don’t forget that frozen, tinned and cooked vegetables all count. Rob says: ‘You don’t need to be buying expensive fresh produce every week to eat well. ‘Even adding a handful of frozen peas to dinner or some spinach to a pasta sauce can make a difference.’ 2. Leafy greens Rob recommends dark green leafy vegetables to boost nutrition. ‘kale, spinach and broccoli are particularly good choices,’ he says. ‘They’re rich in nutrients such as folate, vitamin K and vitamin C.’ Vitamin C supports tissue repair, producing collagen that maintains skin, blood vessels, bones, cartilage, and gums. Vitamin K supports blood flow and bone health, while folate aids in DNA synthesis, repair, and normal cell division across the body. ‘Just half a red pepper can provide around 126% of your daily vitamin C requirement,’ says Rob. Eating well doesn’t have to be pricey – tinned produce is just as useful (Picture: Shutterstock / pundapanda) 3. Beta-carotene and lycopene Rob also recommends carrots and sweet potatoes for beta-carotene, which the body converts into vitamin A. Vitamin A is essential for vision, immune function, skin health, and cellular growth. He also suggests adding in some extra tomatoes, which are a good source of lycopene. Lycopene is a powerful antioxidant that protects the body from cellular damage, primarily known for improving heart health, lowering prostate cancer risk, and defending the skin against sun damage. ‘Cooking the tomatoes with a little olive oil can help the body absorb even more lycopene,’ Rob adds. 4. Choose the right fibre The nutritionist warns that we should think a little more carefully about fibre. ‘Not all vegetables are particularly rich sources of it, even though we often assume they are,’ he says. Instead, prioritise peas, artichokes, Brussels sprouts, beans, lentils and parsnips to reach the NHS-recommended 30g of fibre a day. Rob adds: ‘Peas are especially handy because you can keep them in the freezer and add them to almost anything. ‘And don’t forget beans and lentils. One serving is counted as one of your 5-a-day and they are particularly rich in fibre.’ 5. Supplements You might be thinking that doubling down on your supplements is a way to aid nutrition. But Rob says it’s important to work out what your body actually needs. ‘Vitamin D is probably the most obvious one in the UK,’ says Rob. Rob explains that supplements are good, but aren’t an alternative to food (Picture: Shutterstock / elifilm) ‘The NHS recommends that everyone considers taking 10mg a day during autumn and winter, because we can’t make enough from sunlight at this time of year. ‘I also think a basic multivitamin and mineral supplement can offer some nutritional back-up for people with restricted diets, very low appetites or limited food variety,’ Rob adds. And, if you’re vegan, Rob reminds you to take B12. 6. Eat regularly To boost nutrition, make sure you’re eating balanced meals, regularly. ‘You don’t necessarily need to eat at fixed times, but going for long periods without food and then eating a huge meal later doesn’t always work,’ says Rob. Instead, he recommends focusing on meals that have a good mix of everything you need. ‘These are meals that combine protein, fibre-rich carbohydrates and some healthy fats, as these can help keep you satisfied and provide a more sustained source of energy,’ he notes. Do you have a story you’d like to share? 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