For his book, the scientist analyzed nearly a thousand scientific studies dedicated to the nutrient content of foods. He concluded that the amounts of proteins, fats, and carbohydrates have changed little over the past decades, while the levels of vitamins and minerals — such as iron and zinc — have significantly decreased in many products. One of the reasons specialists cite is the so-called **dilution effect**. New plant varieties yield higher harvests, but the amount of minerals coming from the soil remains the same. As a result, nutrients are distributed among a larger number of fruits or grains. The situation is exacerbated by modern agricultural methods. Intensive soil cultivation, the use of synthetic fertilizers and pesticides disrupt the natural balance of microorganisms and fungi, which affects plants' ability to absorb minerals and phytochemicals — natural compounds with antioxidant and anti-inflammatory properties. Montgomery believes that regenerative agriculture can help correct the situation: minimal soil disturbance, reduced use of chemicals, and a diversity of cultivated crops. However, nutrition specialists urge not to dramatize the situation. Dietitian Astrid Donalis from the Federal Center for Nutrition in Germany believes that dietary variety is much more important than the nutritional value of each individual product. According to her, people today have access to a much greater selection of vegetables and fruits than previous generations. She advises preferring local and seasonal products — they are fresher and more environmentally friendly. Dietitian Silke Restemeier from the German Nutrition Society reminds that people who regularly consume vegetables and fruits are less likely to suffer from high blood pressure, cardiovascular diseases, and strokes. Studies also link such a diet to a lower risk of certain types of cancer and dementia. Moreover, the specialist recommends including legumes — beans and lentils, rich in fiber, B vitamins, iron, zinc, and magnesium — more often in the menu. Nuts, which contain essential fatty acids, as well as whole grains, which help reduce the risk of type 2 diabetes, metabolic disorders, colorectal cancer, and cardiovascular diseases, are also beneficial. Experts emphasize that even if the content of individual micronutrients in modern products has decreased, one should not give up on vegetables and fruits. The main rule of healthy eating remains the same — a varied diet with plenty of plant foods, whole grains, legumes, and nuts, and less processed meat, sweets, and soft drinks.
