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The nutritional value of food has reduced by as much as half since the 50s, say nutritionists. Here's how to fight back

- TANYA PEAREY

An apple is an apple, right? The same today as it was decades ago. Not quite. 'The quality and quantity of nutrients in our foods have declined significantly over the last 50 years or so,' says nutritionist Sarah Carolides. 'Popular fruits and vegetables, such as apples, bananas, tomatoes and potatoes, have lost their nutritional density by up to 25-50% during the last 50-70 years.' Farming methods for growing and transporting crops and the manufacturing of certain foods have all played a part.

Spot the signs

'Lethargy or less energy is definitely a sign of low nutrient status,' says Sarah. 'The immune system can suffer so you catch more coughs and colds; you might not sleep as well; your skin isn't as good.' If you are lacking in nutrients such as magnesium, for example, the effects may be tricky to pinpoint because the mineral is involved in more than 400 different enzymatic processes. 'So there's no area of your health that won't suffer if you're low in these crucial nutrients, says Sarah.

3 WAYS TO COOK

Some cooking methods retain more nutrients than others.

1 Steaming The gentle heat preserves nutrients leeching out.

2 Stir-frying Fast, high heat cooks quickly, helping retain nutrients

3 Microwaving Fast cooking time helps save heat-sensitive vitamins and minerals.

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