Nutrient Density = Compound Foods?
In this article, we will explore the benefits of eating compound foods and the effects they have on health. This will include:
An introduction to what a compound food is, and the similarity to exercise.
Why a lack of nutrient-dense eating is becoming problematic.
A detailed nutritional breakdown on the 5 foundational pillar-foods that have a compound focus.
The links between compound foods and a compound lifestyle.
A comprehensive reference list to support scientific hypotheses.
Keep an eye out for various knowledge bombs in this article.
These give a chance for you to read additional information and check out new perspectives to deepen your understanding of the topic.
WHAT ARE COMPOUND FOODS?
Compound exercises are a great way to work multiple muscle groups and improve overall fitness and strength. Movements like squats, chin-ups and deadlifts allow us to be efficient with our energy and time by attacking a mixture of physical demands within one instance.
However, did you know we can apply the same principle to our food?
Akin to exercise, there is a huge array of foods we can choose to eat, and nowadays, we are spoiled with variation. However, ‘all foods are not created equal’ and vary drastically in nutrient content. Instead of solely focusing on the core macronutrients: carbohydrates, protein and fat, it's important to consult the micronutrients involved: iron, copper, vitamin D and many more.
The modern western diet consists of foods that contain very little in terms of nutrient density. However, they have become our core consumptions. In conjunction with the prevalence of hyper-palatable foods and disrupted farming practices, we have entered an age void of nutrients. When utilising a biohack such as counting calories, it is clear that there is an inefficient usage of daily calories regarding overall vitamin and mineral intake.
KNOWLEDGE BOMB
Learn more about modern farming practices and how they affect our food. Click HERE.
SO WHY IS THIS A PROBLEM?
In our ever-growing metabolic syndrome society, the importance of our nutrient-to-calorie ratio should be discussed and highlighted. Despite the ‘science’ being clear (refer to the image above), we still recommend nutrient-deprived foods that cannot optimize our bodily function and life. When eating with a nutrient-dense focus, our foods should support brain and nervous function, mental focus, physical stability and other important functions beyond simply ‘feeling satiated’. (1,2)
HEALTH OPTIMIZATION IS THE CURE
Prevention is the cure, not a ‘magic pill’ or restrictive diet plan. Therefore methods should be explored to implement these foods into your shopping list. Similarly to your workout routine, there are core pillars that we would consider the foundation to eating with a nutrient dense, ‘compound food’ focus. These foods hit the majority of our vitamin and mineral needs, and will be far superior to the generic multivitamin.
By first discerning the value of the following foods and then describing ways to incorporate them into your lifestyle, we hope to change your perception of nutrient-dense, ‘compound’ eating.
EGGS
We begin first with nature's own supplement stack. Beyond being a valid source of animal protein, eggs are a significant provider of iron, riboflavin, folate and vitamins: B12, D and E (3).
Additionally, they are a great, bioavailable source of choline (4), a member of the vitamin B12 group. Choline is vital for maintaining various key metabolic processes which play a role in preventing health impairments.
KNOWLEDGE BOMB
Choline’s metabolic role can contribute to preventing neural tube defects and Alzheimer’s as well as neural toxicity and even healthy pregnancy. (5)
Additionally, eggs are extremely versatile to cook with and provide a comprehensive array of nutritional value despite their size and calorie content. They can be utilized within both sweet and savory dishes, and are relatively cheap depending on quality.
Locality, quality of farming practice and diet of the livestock all contribute to the quality of the egg and will determine price.
KNOWLEDGE BOMB
It's easy to become overwhelmed with details and guilt within the health and nutrition space; however, maintaining a grounded approach and understanding what ‘can be done’ is useful. Each person's goals are individual, and if you are at the surface level of understanding, simply incorporating eggs into your diet may be enough. If you have already been doing so, eating more and/or focusing on the source might be the following step.
ORGANS
Organ meats, particularly liver, are an excellent source of micronutrients that have been gaining popularity within the last few years. Despite the modern distaste towards liver, heart and bone marrow, these foods were prized possessions reserved only for royalty in another time. Due to changes in our palates through overconsumption of processed salts and sugars, these foods have lost their status and are now under-consumed on a large basis.
However, for us, this accentuates the compound focus - not only are these foods packed full of minerals our body craves, but in today's age, they are often cheaper.
Liver contains significant amounts of folate, iron, vitamin B, vitamin-A and copper. Thus eating a single serving can help someone reach their daily intake of vitamins and minerals within only one portion. (6)
Beyond preventing anaemia, maintaining our iron intake can lead to greater blood-cell function, a reduction in brain fog and a lessening of the effects of chronic fatigue. (7) Vitamin K within the liver supports our body's calcium processing into the skeletal system and has even been linked to a reduced risk of osteoporosis. (8)
Liver can be viewed as the king of compound foods as its nutrient profile to calorie ratio is extremely favourable. Additionally, consider cheap price, availability and versatility - this is a food you need to add to your shopping list.
We do understand, however, the distaste for liver in modern society. This is something to get used to, along with the texture. However, have you ever questioned foods that seem normal to you because you ate them during childhood and that are alien to others? Many cultures still incorporate organ products in their national cuisine. However, the Western diet no longer facilitates them.
Our taste buds adjust; therefore, you can decide what your body wants to adapt towards. Additionally, once you understand the power of the nutrients organ meats include, it's up to you to decide how important your well-being is and whether you would trade short-term preferences for long-term health gains and optimisation.
We have some great recipes for incorporating liver into larger dishes to disguise the taste yet reap the benefits. Click HERE to check out one of them.
Food inspiration and ideas are constantly being shared on the Live Vitae Instagram page, along with how Ryan incorporates compound foods into his daily life. Check out the new video HERE.
SEAFOOD
Seafood likely played an important role in the development and evolution of humans by providing a source of essential nutrients and supporting the growth and function of various organs and systems in the body. Coastal environments would have provided access to a wide variety of seafood and shellfish - leading to the consumption of essential nutrients linked to brain and nerve function. (10)
We still need these supplementations today, BUT we can look to seafood to provide this. Food derived from the ocean has a high content of omega-3 polyunsaturated fatty acids (PUFA), most importantly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These PUFAs have antiarrhythmic effects, counteract oxidative stress and reduce the risk of heart failure and cardiac death. (11)
Additionally, seafood hosts an array of vitamins and minerals beyond protein. They include amino acids, calcium, phosphorus, iodine, selenium, and vitamin D. They are a great source of taurine, which is useful for brain development and the development and maintenance of the retina. (12)
Beyond this, seafood carotenoids have many commercial applications and health implications - particularly, we are interested in astaxanthin. In conjunction with its antioxidant and anti-inflammatory effect, studies now show how astaxanthin can act as a protective agent against sun damage to the skin.
KNOWLEDGE BOMB
Look to eat shrimp, salmon, roe and other marine crustaceans to get a nutrient-dense hit superior to any tuna steak. Think bigger than solely muscle meat - the same goes for other animal products.
However, context is essential. Be mindful of the overconsumption of mercury when increasing your seafood consumption. Two familiar sources of mercury in seafood are:
1. Larger fish higher in the predatory food chain tend to live longer, accumulating more mercury through eating more fish. (Shark, swordfish and bluefin tuna)
2. In some cases, fish live in waters polluted by mercury.
As alluded to within our dental-health article HERE, mercury can be a big problem for the human body. Thus, apply diversity to your seafood products, aiming for fish, crustaceans and molluscs from uncontaminated waters.
FLAVONOID-RICH FRUIT AND VEGETABLES
Flavonoids are a group of natural substances found within fruits, vegetables, flowers, grains and other plant matter. These groups of foods are extremely versatile and contain an array of health-boosting components. Think of these as the 8 A’s:
Anticancer
Antimicrobial
Antiviral
Antiangiogenic
Antimalarial
Antioxidative
Antitumour
Anti-proliferative
Consequently, we should include “polyphenomonal” flavonoid-rich fruit and vegetables within our eating patterns. Berries, apples, tomatoes, grapes, peaches and pears all contain these flavonoids and derivatives like wine and tea. (13)
Considering the range of recipes possible and the pleasant taste, it is important not to miss out on another one of nature's multivitamins. As with all recommendations from the LiveVitae team, we provide an outlook to avoid being pressured by dogma and instead want to provide the freedom to not be ‘scared’ of certain foods and live life on your own terms.
FERMENTED FOODS
Fermentation has long been used as a means to preserve food, add flavour and provide additional health benefits to essential foods. Lactic acid bacteria lactobacillus and streptococcus, along with yeast and fungi, are all present within fermented foods and provide interesting health promotions to our bodies. (14)
KNOWLEDGE BOMB
Kimchi was nominated as one of the world's healthiest foods in 2006. (15)
The lactic acid components of fermented foods can enhance the utilization of calcium, phosphorus and iron and increase the absorption of iron and vitamin D. Additionally; fermented foods can help to remove ‘antinutrients’ found within most fruit and vegetables such as oxalates, amylase inhibitors, lectins and tannins. (16)
This is another example of the benefit of the ‘compound’ eating philosophy. In addition to containing various nutrients, these foods work in symbiosis with others to protect your body from undesirable byproducts.
Want to find out how combinations of nutrients can negatively affect each other? Check out Ryan's recent Instagram reel on coffee and steak HERE!
Add fermented vegetable mixtures such as kimchi, sauerkraut, pickles and ‘lacto juices’ to your meals. Incorporating them into your larger meals will aid digestion, with the added bonus of being an enjoyable side dish.
Similarly, fermented dairy products have sparked health interest due to their effects on the bacterial microbiota of the intestine, leading to an increase in life quality and expectancy. Specifically, yoghurt, kefir and fermented milk-based drinks provide protein, peptides, oligosaccharides, vitamins and organic fatty acids. (17)
KNOWLEDGE BOMB
Fermentation in dairy products breaks down some of the lactose presents, thus allowing for easier digestion for people with an intolerance due to a lessened demand for their endogenous lactase. If you struggle with dairy intake, try switching out the milk for a kefir drink.
COMPOUND FOODS = COMPOUND LIFESTYLE
This article has looked to primarily outline the idea behind the ‘compound food’ ideology and then dive into some of the literature and understanding as to why these foods hold high nutritional value. However, it's important to note that no foods should be seen in a reductionist light and instead as an integration into your lifestyle.
What you eat is important; however, you provide your body with more than just food daily. Compound habits like sleep, light and dark cycles, learning, socializing, nature immersion, uncomfortably and stress management are just as important when optimizing our lifestyles.
You will get the most value from this information by taking a food-first approach to nutrition and understanding how certain foods provide much more to your body and should therefore be prioritized. Too often, we hyper-focus on ‘hitting our calories’ or ‘protein goals’ and forget the intricate chemical and nervous functions that are undergone inside us every day.
Your body is a complex vessel and should be treated that way. A high-performance sports car only runs correctly on a certain fuel.
And so, to recap, focus on including eggs, organ meat, seafood, flavonoid-rich fruit and vegetables and fermented foods in your weekly food shop!
Provide your body with what it needs to function at its best.
REFERENCES:
1) Liao IC. The Role of Aquaculture in Upcoming Food Crisis. Fish Pathology. 2009;44(1):1–8.
2) Contributors WE. Liver: Is It Good for You? [Internet]. WebMD. Available from: https://www.webmd.com/diet/liver-good-for-you
3) Meister, Kathleen. August 2002. The Role of Eggs in the Diet. American Council on Science and Health
4) Bourre, J.M., Galea, F. An Important Source of Omega-3 Fatty Acids, Vitamins D and E, Carotenoids, Iodine and Selenium: A New Natural Multi-Enriched Egg. The Journal of Nutrition, Health, and Aging. 2006.
5) Biswas S, Giri S. Importance of Choline as Essential Nutrient and Its Role in Prevention of Various Toxicities. Prague Medical Report. 2015;116(1):5–15.
6) Contributors WE. Liver: Is It Good for You? [Internet]. WebMD. Available from: https://www.webmd.com/diet/liver-good-for-you
7) Contributors WE. Liver: Is It Good for You? [Internet]. WebMD. Available from: https://www.webmd.com/diet/liver-good-for-you
8) Rodríguez-Olleros Rodríguez C, Díaz Curiel M. Vitamin K and bone health: A review on the effects of vitamin K deficiency and supplementation and the effect of non-vitamin K antagonist oral anticoagulants on different bone parameters. Journal of Osteoporosis. 2019;2019:1–8. doi:10.1155/2019/2069176
10) Hosomi R, Yoshida M, Fukunaga K. Seafood consumption and components for Health. Global Journal of Health Science. 2012;4(3). doi:10.5539/gjhs.v4n3p72
11) Tourtas T, Birke MT, Kruse FE, Welge-Lüssen U-C, Birke K. Preventive effects of omega-3 and omega-6 fatty acids on peroxide mediated oxidative stress responses in primary human trabecular meshwork cells. PLoS ONE. 2012;7(2). doi:10.1371/journal.pone.0031340
12) Wójcik OP, Koenig KL, Zeleniuch-Jacquotte A, Costa M, Chen Y. The potential protective effects of taurine on coronary heart disease. Atherosclerosis. 2010;208(1):19–25. doi:10.1016/j.atherosclerosis.2009.06.002
13) Ullah A, Munir S, Badshah SL, Khan N, Ghani L, Poulson BG, et al. Important flavonoids and their role as a therapeutic agent. Molecules. 2020;25(22):5243. doi:10.3390/molecules25225243
14) Iwasa M, Aoi W, Mune K, Yamauchi H, Furuta K, Sasaki S, et al. Fermented milk improves glucose metabolism in exercise-induced muscle damage in young healthy men. Nutrition Journal. 2013;12(1). doi:10.1186/1475-2891-12-83
15) Surya R, Nugroho D. Kimchi throughout millennia: A narrative review on the early and modern history of Kimchi. Journal of Ethnic Foods. 2023;10(1). doi:10.1186/s42779-023-00171-w
16) Samtiya M, Aluko RE, Dhewa T. Plant food anti-nutritional factors and their reduction strategies: An overview. Food Production, Processing and Nutrition. 2020;2(1). doi:10.1186/s43014-020-0020-5
17) Shiby VK, Mishra HN. Fermented milks and milk products as functional foods—a review. Critical Reviews in Food Science and Nutrition. 2013;53(5):482–96. doi:10.1080/10408398.2010.547398