Dieticians tell us that the more colorful our plates, the healthier and more nutrient-rich our meals are. According to the Grand Rapids, MI-based Nutrilite Health Institute, this principle for eating  seems to have found more favor with older adults than with younger adults, despite the fact that only one in 10 American adults eats enough fruits and vegetables. 

The Nutrilite Health Institute, the research arm of the Amway-owned Nutrilite dietary supplement brand, analyzed data from the United States Department of Agriculture’s (USDA) National Health and Nutrition Examination Surveys (NHANES), which detailed what Americans eat daily. The research, presented at the April Experimental Biology meeting in Washington, D.C., concluded that older adults are consuming higher levels of carotenoids, flavonoids and other phytonutrients found in fruits and vegetables that are thought to support healthy aging. Specifically, the findings suggested that, calorie for calorie, intakes of carotenoids are 20% higher, flavonoids 40% higher, and ellagic acid is 80% higher among older compared to younger adults.
 
The researchers examined data relating to 14 phytonutrients including carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin lutein/zeaxanthin, lycopene); flavonoids (anthocyanidins, epigallocatechin 3-gallate [EGCG], hesperitin, isoflavones, quercetin); phenolics (ellagic acid, resveratrol); allicin and isothiocyanates.
 
The study population included non-pregnant, non-lactating NHANES respondents ages 19 years and older with two complete and reliable 24-hour dietary recalls based on NHANES criteria. MyPyramid guidance for fruit and vegetable intake recommendations, based on the 2005 Dietary Guidelines for Americans, was used to assess the percent of adults consuming recommended intakes of fruits and vegetables.
 
As part of an ongoing research project, the Nutrilite researchers compared energy-adjusted phytonutrient intakes between younger (19-44 years), middle aged (45-64 years) and older adults (65+ years) to better understand if and how intakes vary by age. In addition to the carotenoid and flavonoid shortfalls observed among younger adults, their data indicated that energy adjusted resveratrol intake (excluding wine) was 50% higher in older adults versus younger adults, while adjusted intakes of lycopene were similar between age groups, and allicin intake (found in garlic) by older adults was found to be lower.
 
“We know that Americans of all ages are missing out on the protective benefits of phytonutrients, but most troubling is our new finding that shortfalls are greatest among younger adults—the very ones who could most benefit from a lifetime of consumption,” said Keith Randolph, Ph.D., technology strategist for Nutrilite.
 
Previous related research also supported by the Nutrilite Health Institute found that eight in 10 Americans have a “phytonutrient gap,” meaning they fall short in consuming key phytonutrients from foods, including fruits and vegetables that could benefit their health. Additional findings from that research showed that while most Americans do not meet recommended intakes of fruits and vegetables, women 65 years and older were doing the best, with a mere 12% meeting intake recommendations.
 
Phytonutrients from Food
 
Plant-based phytonutrients are typically associated with protective health benefits. For example, carotenoids such as lycopene and beta-carotene may offer breast, ovarian and other health benefits for women, while flavonoids such as quercetin and anthocyanidins may support brain health. Ellagic acid, found in foods like pomegranates, strawberries and walnuts, may help ward off some cancers, including breast and prostate.
 
To help uncover which foods Americans are eating that provide the aforementioned nutrients, the researchers compiled a list of top ranked food sources for each of the phytonutrients. Results showed that the top food source was not necessarily among the most phytonutrient-rich options, and that there may be opportunities for Americans to increase phytonutrient intakes by selecting more nutrient-rich options.
 
For instance, while carrots are the number one source of the beta-carotene in the average American’s diet, baked sweet potatoes have nearly double the beta-carotene per serving.  Grapes are the number one source of the anthocyanidin flavonoid in the American diet, but cherries and blueberries deliver three to four times as much anthocyanidins per serving. And when it comes to ellagic acid, strawberries are tops, however per serving, raspberries have three times the ellagic acid.    
 
“Our data hit home the point that we need to increase accessibility to, and awareness of, the quality of fruits and vegetables, not just the quantity,” stated Dr. Randolph. “It’s eating the most phytonutrient-rich foods every day that likely translates into healthier aging, so getting the younger generations to choose the most phytonutrient-rich options whenever possible can make a big difference to the nation’s health.”
 
The overall goal, the researchers said, should be to encourage Americans to close their “phytonutrient gap” by selecting a greater variety of nutrient dense fruits and vegetables to “power up” their produce selection, and help increase phytonutrient intakes. A reasonable target for most individuals is to consume a combined total of 10 servings of fruits and vegetables daily. For those having trouble getting enough fruits and vegetables into their daily diet, plant-based supplements containing phytonutrients are an option.