Nutritional Gardening
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1 Comox Valley Horticultural Association June 15, 2015 Nutritional Gardening Rhona McAdam, RHN, PDC, MFC
2 Rhona McAdam, R.H.N. Master s in Food Culture & Communication Permaculture Design Certificate Writer: Digging the City Nutritional Practice: Go Local Nutrition at Haliburton Community Organic Farm, Victoria Some resources and links you might like to follow on my website, Eco-Nutrition 2
3 What is Nutritional Gardening? Why do I need to know about it? What can I do in my own garden to grow more nutritious food?
4 Some Recommended Reading Digging the City: An Uban Agriculture Manifesto, by Rhona McAdam Eating on the Wild Side, by Jo Robinson Eat your Greens: The Surprising Power of Homegrown Leaf Crops, by David Kennedy The Intelligent Gardener: Growing Nutrient- Dense Foods, by Steve Solomon The End of Food, by Thomas J Pawlick 4
5 Nutritional Gardening Soil, plants, ecosystem = nutritious (nutrient-dense) foods
6 Why do we need to think about nutritional content in what we grow?
7 Soil deficiencies lead to plant deficiencies; plant deficiencies lead to human nutritional deficiencies.
8 Human needs: Food Water Air/light Bacteria (microbiome) Plant needs: Food Water Air/light Bacteria (plant microbiome) Soil needs: Food Water Air Bacteria (soil food web) & more
9 Human Nutritional Needs Essential Nutrients: Macrominerals (Ca, Cl, Mg, P, K, Na, S) Microminerals ( Cr, Cu, Fe, Mn, Se, Zn) Vitamins (A, B, C, D, E, K1 & K2, Folic Acid) & Fats, Proteins, Carbohydrates, Fibre
10 Nutritional Needs of Plants Essential Nutrients: Macrominerals (N, P, K, Ca, Mg, S, O, H, C) Microminerals (B, Cl, Cu, Fe, Mn, Mo, Ni, Zn)
11 Healthy Soil Needs Air (Aeration) Water (Source, flow, retention) Food (Nutrients) Microbial Life Fungal Life Nematodes Protozoa Micro Arthropods
12 Environmental Toxins
13
14 Glyphosate Health effects on plants, soil and humans What s a weed? What s a pest? Long-term effects on soil fertility
15 A Healthy Garden Needs: Good soil Water supply Ongoing nutrient supply Healthy birds, bees & other participants
16 Why are nutrients unavailable to us? Growing, harvesting methods Food produced far away Processing, transport, storage Imbalanced diet; artificial flavourings Age Increased need for nutrients: pollution, medications, genetic deficiencies/ illnesses Soil depletion
17 Human Microbiome We ve been studying microbiome for 7 years Bacteria have been in existence for 4 billion years Humans, 2 million
18 Our Bacteria Affect... Metabolism of nutrients/vitamins, including calcium uptake & bone health Immune system Digestive tract health Allergies, asthma Autoimmune disorders Mental health; stress management Neurotransmitter metabolism Cancer drug functionality
19 Farms, Dirt & the Microbiome Rural populations have different microbiome from urban; full implications not yet known Several studies have shown reduced incidence of Irritable Bowel Disease (Crohn s, UC) in rural populations: much more an urban disease 2014 study from Denmark found growing up on a farm with livestock halved the risk of IBD in adulthood
20 Death to the Microbiome Antibiotics Other medications: protonpump inhibitors (GERD) Antimicrobial soaps etc. Processed food, lack of soluble fibre Environmental toxins esp. pesticides Urbanization: lack of contact with soil, animals, plants
21 Feeding the Microbiome Gardening Composting Fermentation (kimchi, kefir, yogurt, kombucha, raw-milk cheese, sourdough, other live-culture foods) Soluble & Fermentable fibres (probiotics, prebiotics) Certified organic foods Lots of fresh fruits & vegetables!
22 Microbiome: Inside & Out
23 Agh!
24
25 Mycorrhizae (mycelium) Small pine tree showing roots and micorrhizae
26 Some agricultural practices that deplete soil bacteria (& soil fertility generally):
27 Grass Roots Power
28
29
30 Breaking news, from Facebook! Those insect-eaten holey kale leaves (or any other leafy green) are actually better for you then their unassaulted counterparts!!
31 How plants defend themselves: e.g. Tomatoes
32 Chemical fertilizers High use of nitrogen fertilizers decreases the vitamin C content in many fruits and vegetables Double whammy: increases the concentration of nitrate and simultaneously decreases antioxidant ascorbic acid Nitrogen fertilizers can increase the concentrations of carotenes and vitamin B 1
33 Furthermore... Chemical fertilizers reduce the storage life of foods Since 1960s, potatoes have lost: 100% of Vitamin A 57% of Vitamin C & iron 28% of calcium. This is similar to 25 other fruits and vegetables that were analyzed in a CTV study. Humans need all these nutrients in balance for homeostasis and general good health.
34 Adding Nutritional Value to your Gardening Fertilization Pest control Water management Harvest timing, methods Preservation
35 Agricultural failings catch up with us Since the beginning of agriculture we have been breeding nutrition out of our food Most wild plants are low in sugar, starch, and fat (small, bitter) Our reward centres are wired for sugary, oily, and starchy foods
36 Wild Tomatoes Wild tomatoes, Peru Lycopersicon / Solanum chilense Galapagos Tomato Lycopersicon peruvianum Lycopersicon hirsutum (Solanum habrochaites)
37
38 Super Greens vs. Dandelion Greens 8x more antioxidants 100% cheaper Spinach
39 Fruits & vegetables showing losses or gains of four or more nutrients From a study conducted by CTV in [2002]
40 How many peaches? A woman s RDA of vitamin A (2333 IU) then & now peaches peaches
41 How much broccoli? A man s RDA of vitamin A (3000 IU) then & now serving servings (& declines in Calcium, Riboflavin & Vitamin C)
42 Eat Your Greens: Surprising Power of Home Grown Leaf Crops, by David Kennedy What do people grow in food gardens? Top 10: 1. Tomatoes 2. Cucumbers 3. Sweet peppers 4. Beans 5. Carrots 6. Summer squash 7. Onions 8. Hot peppers 9. Lettuce 10. Peas
43 22 Crops you can add for nutritional value 1. Grain Amaranth 2. Quail Grass 3. Roselle 4. Sweet Potatoes 5. Wolfberry 6. Alfalfa 7. Austrian Winter Peas 8. Barley 9. Cowpeas 10.Wheat 11.Chaya (tree spinach) 12. Cranberry Hibiscus 13. Garlic Chives 14. Jute 15. Moringa (Horseradish tree) 16. Okinawa spinach 17. Taioba 18. Belembe (Tannier Spinach) 19. Taro 20. Toon (Chinese Mahogany) 21. Vine spinach 22. Walking stick kale (tree collards) Eat Your Greens: The Surprising Power of Home Grown Leaf Crops, by David Kennedy. New Society, 2014.
44 Some tips from Jo Robinson Eating on the Wild Side
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