Which Vitamins Should You Take on the Raw Food Diet?

Based on the belief that cooking destroys nutrients and enzymes, the raw food diet embraces fresh fruit, vegetables, nuts, seeds and sprouts, while eschewing any items heated above 118 degrees F. Because of its restrictive guidelines and elimination of meat, dairy and grains, the diet can make it difficult to receive adequate nutrients. Knowing which vitamins to take on the raw food diet will help you avoid nutritional deficiency.

B-12

After examining the nutrient levels of long-term raw foodists, a study published in the October 2005 issue of the Journal of Nutrition found that 38 percent of the diet's adherents were deficient in vitamin B-12. Because most forms of the raw diet are vegan---disallowing meat, dairy and eggs---the diet eliminates the main dietary sources of B-12, which are animal products. To stay healthy on a raw food diet, routinely taking a vitamin B-12 supplement is important.

Calcium

Without the inclusion of dairy or fortified foods, the raw vegan diet tends to be low in calcium. According to the Glessen Raw Food Study conducted in 1997, raw foodists often consume less than the recommended daily allowance of calcium, which can increase the risk of osteoporosis and bone fractures. Taking a calcium supplement while eating a raw food diet can help you maintain bone health and avoid deficiency.

Zinc

The Glessen Raw Food Study found that the raw food diet is low in zinc-containing foods, and followers of the diet tend to be zinc-deficient. Prolonged zinc deficiency can cause neurological damage and a compromised immune system, so consuming enough of this nutrient is critical. Because the highest sources of zinc are meat and fortified cereals---both of which the raw food diet eliminates---taking a zinc supplement is necessary to stay healthy on this diet.

Vitamin D

Vitamin D is an important factor in bone health, but it's only present in a handful of foods---none of which the raw food diet allows. The most common sources are fish and fortified milk. While exposure to sun can also produce vitamin D, raw foodists living at high latitudes or in cloudy climates may not receive enough direct sunlight to avoid deficiency. Anyone following a raw food diet should consider taking a vitamin D supplement to meet recommended requirements.

Iron

Although the raw vegan diet contains some iron-rich foods (such as spinach), meat and fortified cereals offer the highest concentrations of iron---and in the most absorbable form. Raw food dieters who don't consume enough iron can develop anemia, and menstruating women are at even higher risk because of their monthly loss of blood. If you're eating a raw food diet and not reaching the recommended intake of iron, consider an iron supplement to boost your health.