vegan with egg

The Benefits of a Raw Food Diet

By Kelly Durhan 8 June, 2023 3 mins read

A raw food diet has many benefits for your overall health. It is low in calories, sugar, carbohydrates, and protein and has very little added sugar. You can increase the fiber content of raw fruits, vegetables and other foods. This will help with your digestive problems. An excellent way to lose weight and heal your body is to increase your intake raw fruits and veggies.

Low in added Sugar

A raw food diet is high in fiber and nutrients and low in calories and saturated fat. However, it offers limited amounts of protein, dairy, and fat. People who eat raw foods have lower levels LDL cholesterol, and higher levels of vitamin B12 which are essential for good heart health. A lower body mass index and lower bones density are also associated with the raw food diet. These results suggest that raw food eating is not for everyone.

Low in calories

A raw food diet has fewer calories than many other diets. It is a diet that emphasizes whole foods, and eliminates unhealthy food. It emphasizes cold-pressed oils like olive oil.

Carbohydrates are low

Although it may seem like a low-carb diet, a raw food diet is actually high in protein and low in carbohydrates. Raw food is a good source of protein. However, animal proteins provide the majority of the nutrients. Plant proteins have only a fraction. Combining different types can result in complete proteins. While the focus is on animal protein, raw food diets can include good carbs such as beans and vegetables. However, the high saturated fat content of meat can be problematic.

Protein levels are low

Raw food is high in nutrients and low in protein. Raw food diets include vegetables that are high in fiber. Fiber is vital for good digestion and gut health. In a raw food diet, you can get your daily dose of fruits and vegetables in smoothies, salads, and sides.

Low in calcium

A raw food diet can be very low in calcium. These are just a few of the things you need to know before you begin this diet. First of all, there are certain foods that should never be consumed raw. These include chicken, which is contaminated with harmful bacteria, and potatoes, which are high in starch and can cause digestive problems. Also, green potatoes contain a lot of the toxin SOLANINE. This can cause nausea and headaches as well as limiting calcium absorption.

Vitamin D is low

If you're worried about low vitamin D levels due to a raw food diet, you may want to take a supplement. Most people need around 600 IUs of vitamin D per day to maintain a healthy body. Extra vitamin D intake can lead to side effects like increased urine output, weakened immune systems, and even heart rhythm problems. You may also experience damage to your kidneys or blood vessels if you take too much vitamin.

Easy to digest

One of the best benefits of raw foods is their ease of digestibility. Many plant products can be easily digested by our bodies. This allows for less food to be absorbed and provides more energy. As a substitute for processed food, raw plant foods are also possible.

FAQ

How do I get enough vitamins?

The majority of your daily needs can be met through diet alone. Supplements can be beneficial if you are missing a specific vitamin. Multivitamin supplements can be taken that contain all the vitamins you need. You can also buy individual vitamins at your local pharmacy.

Talk to your doctor about the best foods for vitamins if you're concerned about not getting enough nutrients. For example, dark green leafy vegetables such as spinach, broccoli, kale, collard greens, turnip greens, mustard greens, bok choy, romaine lettuce, arugula, and Swiss chard are rich in vitamins K and E. Other good sources include oranges, tomatoes, strawberries, cantaloupe, carrots, sweet potatoes, pumpkin, and squash.

Ask your doctor if there is any doubt about how much vitamin you should be taking. Your medical history and your current health status will help you determine the best dosage.

What are the 7 tips to have a healthy life?

Make sure you eat right
Exercise regularly
Good sleep
Drink lots of water
Get adequate rest
Be happy
Smile often.

Get immune enhancement with herbs and supplements

To boost immunity function, herbs and natural remedies are available. Examples include ginger, garlic and oregano, echinacea, vitamin C, ginkgo Biloba, and echinacea.

However, these herbal remedies should not replace conventional medical treatment. They may cause side effects such as nausea, diarrhea, stomach cramps, headaches, dizziness, and allergic reactions.

What should I be eating?

Consume lots of fruits, vegetables. They contain vitamins and minerals which help keep your immune system strong. Additionally, vegetables and fruits are high fiber. This helps to fill up and aids in digestion. You should eat at least five servings per day of fruits and vegetables.

Drink plenty of water. Water flushes toxins out of the body and helps to feel full between meals. Drink about eight glasses each day.

Refined grains should be replaced with whole grains. Whole grains contain all of their nutrients, including B vitamins and iron. Refined grains are stripped of some of their nutritional value.

Avoid sugary beverages. Sugary drinks are loaded with empty calories and contribute to obesity. Instead, drink water, milk, or unsweetened Tea.

Avoid fast food. Fast food lacks nutritional value. It may taste great but it won't give you the energy you need to function properly. Choose healthier options like salads, soups and sandwiches as well as pasta dishes.

Limit your alcohol intake. You should limit your alcohol intake as it contains empty calories and can lead to poor nutrition. Limit the amount of alcohol you consume in a given week to no more than 2 alcoholic beverages.

Try to cut down on red meat. Red meats are high in saturated fat and cholesterol. Lean cuts of beef or pork, lamb and chicken, as well as fish and turkey, are better choices.

Statistics

The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)
In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)