Latest Press: STYLIST - Is your food as nutritious as you think it is?

I was recently asked to contribute to a Stylist article, “Is your food as nutritious as you think it is? Why the nutrient value of our food is falling (and what we can do about it),” and it really got me thinking about all the small but powerful ways we can nourish ourselves better every day. I wanted to share everything I contributed to the piece - plus a little more context for you here.

We often assume that eating a diet rich in fresh produce, whole grains, and quality proteins is enough to keep our nutrient intake optimal. But here’s the reality: the nutritional value of our food isn’t what it used to be. Soil depletion, long supply chains, and modern farming methods mean the fruit, vegetables, and even animal products we buy today can contain fewer vitamins and minerals than they did decades ago.

The good news? There are simple, everyday choices you can make when shopping, storing, and cooking to maximise nutrition for you and your family.

Here’s how to get smarter about your food:

1. Choose Organic for Certain Foods

"Organic meat, dairy, and eggs often contain higher omega-3 fatty acids, vitamins, and minerals than their conventional counterparts. This is largely down to farming practices and the animals’ natural diets (think grass-fed cows, pasture-raised hens). If you only choose organic for some foods, prioritise high-fat animal products, as pesticides and toxins accumulate in fat tissue."

2. Go Seasonal for More Nutrients

Produce that’s grown in season and closer to home tends to retain more nutrients. UK berries picked in summer, for instance, are richer in vitamin C and antioxidants than imported winter berries. Root veg like carrots and parsnips, when stored naturally in cool conditions, also hold onto their nutrients beautifully over the winter months.

"UK berries picked in summer have significantly more vitamin C and antioxidants than berries that have been flown in from oversees in winter"

3. Buy Little and Often

Many vitamins, especially vitamin C and folate, begin to degrade as soon as produce is harvested. Buying smaller amounts more frequently of certain foods like berries and broccoli, helps ensure you’re eating fresher, more nutrient-dense food.

"Aim to buy little and often if you can, rather than storing for weeks - vitamin C and folate decline quickly once veg is picked".

4. Store Leafy Greens 

Leafy greens lose water (and therefore vitamin C) quickly. Keep them in airtight containers or your salad box in the fridge. Herbs will last longer if stored upright in a jar with a little water.

"Nutrients, especially water-soluble vitamins like vitamin C and B-vitamins, are sensitive to light, heat and oxygen. Store leafy green in airtight containers to keep hydration and vitamin C intact".

5. Know What Belongs in (and out of) the Fridge and Freezer

Not everything should be chilled. Tomatoes, onions, garlic, and bananas all do best at room temperature for both flavour and nutrient retention. On the other hand, berries and leafy greens benefit from being stored cold.

"Refrigeration can reduce flavour development and, in some cases, nutrient content. Herbs last longer stored upright in a jar of water in the fridge".

6. Don’t Underestimate Frozen Produce

Frozen fruit and veg are often picked and frozen within hours, locking in nutrients that “fresh” produce may lose during long transport. Frozen spinach, peas, and berries are excellent staples to keep on hand. I am a big fan of Pack’d - save 25% using my code JEN25

7. Keep It Whole Until You’re Ready to Eat

Cutting fruit and veg exposes more surface area to oxygen, which accelerates the breakdown of vitamin C and antioxidants. Buy whole, and only peel or chop just before cooking or eating.

"It's best to buy produce whole as cutting fruit or veg too far in advance exposes more surface area to oxygen, leading to faster nutrient loss, especially for vitamin C and polyphenols. Ideally peel, chop or grate just before cooking or eating".

8. Steam Instead of Boil

Boiling leaches water-soluble vitamins (like vitamin C and B vitamins) into the water. Steaming, on the other hand, helps preserve them. If you do boil veggies, reuse the water in soups or sauces to capture lost nutrients.

9. Use Healthy Fats to Boost Absorption

Some nutrients, including vitamins A, D, E, and K, as well as carotenoids like beta-carotene, need fat to be absorbed properly. Cook veg in a drizzle of olive oil or add avocado to your salad for maximum benefit.

10. Cook Gently (But Don’t Avoid Cooking Altogether)

Prolonged, high-heat cooking destroys delicate antioxidants, but short cooking times can actually improve nutrient availability. Lycopene (in tomatoes) and beta-carotene (in carrots) become more bioavailable with heat. Light sautéing or roasting at lower temperatures is often the sweet spot.

"Lightly sautéing carrots or peppers increases bioavailability of carotenoids. Gently steaming broccoli, spinach and peppers helps retain vitamin C, and folate. Prolonged high heat destroys delicate antioxidants like vitamin C, so keep cooking times short and temperatures lower".

📍 If you’d like to see the full article I contributed to, you can find it here