NEW YORK, March 27: For decades, doctors and nutritionists have recommended eating plenty of fruits and vegetables for good health. But when you dig into a salad or snack on an apple, are you getting the same nutritional benefits as you would have years ago? Likely not.

"Multiple studies have reported a measurable decline in the nutrient content of fruits, vegetables, and grains over the past several decades," says Nicole Avena, a nutrition researcher and associate professor of neuroscience at Mount Sinai School of Medicine.

Nutritional content has been dropping for over 70 years. One study published in the Journal of the American College of Nutrition analyzed 43 different garden crops (mostly vegetables) and found “statistically reliable declines” in six key nutrients—protein, calcium, phosphorus, iron, riboflavin, and ascorbic acid—since the 1950s. Riboflavin saw the biggest drop (38%). The mineral density in wheat has also been decreasing over the past 160 years.

The reasons behind this are complex, but the outcome is clear: It’s not great for our health. "To get as many nutrients from our fruit and veggies as they did in the ‘70s and to hit our recommended daily consumption, we would need to consume seven to 10 servings a day," explains Scott Keatley, a dietitian and co-owner of Keatley Medical Nutrition Therapy. (The American Heart Association currently recommends five servings of produce per day, specifically three vegetables and two fruits, for a longer life.)

If you’ve never been a big produce person, this might sound like an excuse to push away the broccoli at dinner. However, food scientists and dietitians say that’s not the solution. Here’s a closer look at why the nutrient content of fruits and vegetables has decreased and what you can do to make up for it.

Several factors contribute to this decline, with soil health being a major issue, explains food scientist Abbey Thiel. "Like us, plants need key nutrients to grow and be healthy," she says. Most of a plant's nutrients come from its soil and surrounding environment. But as the nutrients in the soil are used up and pollution levels rise, the conditions for plant growth become less ideal. "In the end, this means the plants we eat are also less nutritious," Thiel explains.

This phenomenon is called "nutrient dilution," and Avena says it is becoming an increasing concern in both agriculture and public health.

The decline in soil health is largely a result of intensive farming practices, including monocropping (growing one type of crop) and the heavy use of synthetic fertilizers. These practices deplete essential minerals in the soil, particularly nitrogen, phosphorus, and sulfur. "If these nutrients aren't replenished, crops grown in the same soil over time will have lower mineral content," Avena says.

Modern crops are also not bred to be as nutritionally robust as they used to be. "Modern crops are often bred for higher yields, pest resistance, and faster growth, sometimes at the expense of nutrient density," Avena notes. "A plant that grows faster may accumulate less nutrition per unit of weight."

Additionally, some research suggests that rising carbon dioxide levels can increase carbohydrate content in plants, such as sugars and starches, while diluting key nutrients like zinc and iron, says Avena.

Even how crops are harvested can affect their nutritional value. Storage and transportation methods can degrade certain nutrients, particularly heat-sensitive ones like vitamin C.

Certain types of produce are affected more than others. For example, fruits and root vegetables, which grow more slowly, may be less impacted. On the other hand, fast-growing, high-yield crops like wheat, corn, and green vegetables (such as spinach and lettuce) show consistent declines. "Additionally, crops that are heavily processed or stored for long periods before consumption tend to lose more nutrients," says Avena.

Thiel also points out that this issue isn't limited to just fruits and vegetables. "We eat a lot of other plant-based foods like grains, legumes, and herbs," she says. "It really will depend on how the food is grown, where it is grown, and how well the soil was taken care of."

Shunning fruits and vegetables isn’t the answer, experts say. Instead, they recommend loading your plate with a variety of produce to try to get a broader spectrum of nutrients. "It's easier to consume fruits and vegetables in the U.S. than ever before," says Keatley. "We have fresh, frozen, canned, and dried produce at our fingertips." He suggests mixing it up: berries in the morning, carrots and an apple as a snack, a salad with lunch that includes lettuce, tomatoes, and cucumbers, and roasted veggies with sautéed greens for dinner.

Some good news: The fiber content in food appears to remain consistent, and water content in produce has even increased. "If you're consuming seven to 10 servings of fruit and vegetables," says Keatley, "you're getting very close to hitting fiber goals for the day and are helping your body stay hydrated."

If you want to maximize the nutritional benefits of the produce you eat, Avena recommends these steps:

Pick heirloom and organic varieties if you can afford them. "Traditional plant varieties tend to be more nutrient-dense compared to high-yield commercial crops," she says. "Organic farming practices also promote healthier soil." While organic produce can be more expensive, the nutritional benefits may be worth it.

Focus on local and seasonal produce. "Nutrients degrade over time, so buying freshly harvested, locally grown produce reduces nutrient loss from storage and transport," Avena says.

Support regenerative agriculture. "Practices like crop rotation, composting, and reduced tillage help restore soil nutrients, leading to healthier crops," she says.

Eat a variety of fruits and vegetables. This increases the likelihood of consuming a broader range of essential nutrients.

Consider how you store and cook produce. Minimizing cooking time (e.g., steaming instead of boiling) and consuming raw produce when appropriate can help retain vitamins, Avena explains.

Ultimately, what matters most is that you continue to eat plenty of fruits and vegetables, says Keri Gans, a dietitian and the author of The Small Change Diet. "Despite any potential decline in soil quality, fruits and vegetables still provide essential nutrients for our health, including vitamins C, E, and A, potassium, and fiber."

Jessica Cording, a dietitian and author of The Little Book of Game Changers, agrees. "It's still worth eating fruits and vegetables," she says. "You'll still get plenty of important nutrients. There are no downsides to eating fruits and vegetables."