What should the Arctic diet include for optimal health?

The Arctic environment, with its long, dark winters and limited agriculture, has shaped unique diets rich in protein and fat from marine and land mammals. Understanding what should the Arctic diet include is crucial for both indigenous communities relying on traditional foods and for outsiders seeking to adapt to the region's harsh conditions.

Quick Summary

The Arctic diet centers on nutrient-dense marine mammals, fish, and land animals, supplemented by seasonal berries and greens. Modern variations incorporate store-bought goods, creating both opportunities and challenges for Arctic residents' nutrition and food security.

Key Points

• Embrace Marine and Land Mammals: Traditional Arctic diets are rich in seal, whale, caribou, and muskox, providing high-quality protein and fats essential for energy and health.

• Prioritize Fatty Fish: Fish like Arctic char and lake trout are abundant and offer crucial omega-3 fatty acids, protein, and Vitamin D, supporting heart and brain function.

• Harvest Seasonal Berries and Greens: Utilize summer's bounty of cloudberries, lingonberries, and wild greens for antioxidants, Vitamin C, and fiber.

• Be Aware of Contaminants: Modern Arctic food systems face contamination challenges from global pollution, so consumers must be aware of risks associated with animals high in the food chain.

• Navigate High Costs and Food Security: Many Arctic residents rely on expensive and less nutritious imported foods, highlighting the need for balanced food strategies and addressing food security.

• Preserve Nutrients Through Traditional Preparation: Eating foods raw, frozen, or lightly cooked, as in traditional methods, helps preserve delicate nutrients like Vitamin C that are lost during extensive cooking.

• Supplement with Caution: For those outside the Arctic adapting the diet, supplements for nutrients like calcium may be necessary, as traditional intakes could be low for some.

Core Components of a Traditional Arctic Diet

Historically, Arctic diets have been almost entirely animal-based due to the climate's limitations on plant growth. The traditional food system, also known as 'country food,' is built upon the bounty of the land and sea, providing the necessary energy and nutrients for survival in extreme cold.

Marine Mammals

Marine mammals form a critical part of the traditional Arctic diet, offering significant nutritional benefits. Seal and whale, including beluga, provide meat and blubber, which are rich in protein and essential nutrients. Walrus is also a major food source. Notably, whale skin and blubber are high in Vitamin C.

Fish and Seafood

Fish are abundant and a cornerstone of the diet. Arctic Char is highly valued for its omega-3 fatty acids, protein, and Vitamin D. Other fish like lake trout, cod, and capelin are also consumed. Shellfish and bird eggs are eaten seasonally.

Land Mammals

Land animals are important, especially for inland communities. Caribou is a staple, providing lean meat and organ meats, with the liver offering Vitamin C and stomach contents providing plant matter. Muskox and bear are also hunted.

Wild Plants

Though scarce, some plants are gathered in summer and autumn. Berries such as cloudberries and lingonberries are rich in Vitamin C and antioxidants. Wild greens, roots, seaweed, and lichen also contribute nutrients.

The Modern Arctic Diet: Challenges and Adaptations

The modern Arctic diet blends traditional foods with imported goods, leading to changes in nutritional intake. This shift, called the nutritional transition, can contribute to health issues like obesity and diabetes. Processed, imported foods are often less nutritious and more expensive than traditional options. Food insecurity is a significant problem in many remote communities. Furthermore, environmental contaminants like POPs and heavy metals accumulate in the Arctic food web, posing health risks to those who consume traditional foods high in the chain.

Traditional Arctic Diet vs. Modern Western Diet

Feature	Traditional Arctic Diet	Modern Western Diet	Observations
Primary Food Sources	Marine mammals, land animals, fish, wild plants	Processed foods, red meat, dairy, refined grains, fruits, and vegetables	High reliance on local, natural resources versus imported, processed goods.
Fat Content	High in monounsaturated and omega-3 fatty acids from wild-caught game	Often high in saturated and trans fats from processed foods and fatty meats	Different types of fat have contrasting health effects.
Nutrient Density	Rich in omega-3s, Vitamin D, and minerals; Vitamin C from raw organs	Nutrients vary greatly depending on food choices, often lower in vital vitamins and minerals	Traditional food sources are naturally nutrient-dense and bioavailable.
Contaminant Exposure	Higher potential exposure to biomagnified POPs and mercury from animal fat	Lower direct exposure to Arctic-specific contaminants, but other pollutants are present	A significant health trade-off in the Arctic today due to global pollution.
Processing	Minimal processing (raw, frozen, dried, fermented) preserves nutrients	Extensive processing destroys nutrients and adds unhealthy ingredients	Traditional methods retain maximum nutrient content and health benefits.

How to Build a Healthy Arctic Diet Today

A healthy Arctic diet today balances traditional foods with modern realities. Prioritize traditional foods for protein, omega-3s, and micronutrients, while being mindful of contaminants by varying the types and ages of animals consumed. Supplement with nutritious, affordable imported foods like frozen fruits and vegetables. Supporting local food initiatives, such as hydroponics projects endorsed by the Arctic Council, is also beneficial. Utilizing traditional cooking methods can help preserve nutrients.

Conclusion

What should the Arctic diet include is a question with an evolving answer. While rooted in nutrient-dense traditional foods, the diet is now influenced by globalization and climate change. The key to health and resilience lies in balancing traditional foods with healthy, affordable imports. Addressing challenges like contaminants and food insecurity through indigenous food sovereignty is crucial for a sustainable future.

References

SDWG. (n.d.). The Arctic as a Food-Producing Region. Sustainable Development Working Group. https://sdwg.org/what-we-do/projects/the-arctic-as-a-food-producing-region/ Canada Commons. (n.d.). Health Benefits of Inuit Traditional (Country) Food. https://canadacommons.ca/artifacts/18841035/the-health-benefits-of-country-food/19741591/ Seafood Watch. (n.d.). Super Green List | Healthy and sustainable Arctic char. https://www.seafoodwatch.org/seafood-basics/sustainable-healthy-fish/arctic-char

Frequently Asked Questions

What is the primary food source in a traditional Arctic diet?

The primary food source in a traditional Arctic diet consists of marine and land mammals, as well as fish, due to the limited availability of plant life in the harsh climate.

How do people in the Arctic get Vitamin C?

Traditional diets source Vitamin C from raw organs and meat, such as caribou liver, seal brain, and whale skin (muktuk). Raw consumption helps preserve the vitamin, which is destroyed by heat.

Are Arctic berries a good source of nutrition?

Yes, wild Arctic berries such as cloudberries and blueberries are excellent sources of Vitamin C, antioxidants, and fiber, especially when harvested during the short summer season.

What are some modern challenges to the Arctic diet?

Modern challenges include the increasing cost and food insecurity related to imported goods, exposure to environmental contaminants like mercury and POPs in country food, and the health effects of shifting towards a Western diet.

What are Persistent Organic Pollutants (POPs) and why are they a concern?

POPs are toxic chemicals that travel long distances and accumulate in the fatty tissues of animals, especially those high in the food chain. They are a concern because they biomagnify, posing a health risk to Arctic populations who consume these animals regularly.

How is climate change impacting the Arctic diet?

Climate change is affecting the Arctic diet by altering animal migratory patterns and sea ice conditions, making hunting more difficult and less predictable. It is also leading to thawing permafrost, which releases trapped contaminants.

Is the high-fat content of the traditional Arctic diet unhealthy?

The fat in the traditional Arctic diet, primarily from wild-caught game, is largely high in beneficial omega-3 and monounsaturated fatty acids, which differ from the unhealthy fats found in processed Western foods. However, modern studies show complex health outcomes, including similar prevalence of coronary artery disease, suggesting genetic and environmental factors are also at play.