Raw food diets are generally defined as vegan diets that contain 75 percent to 80 percent uncooked fruit and vegetables. Many people report higher energy levels and feeling healthier after beginning a raw food diet. However, as with any diet, ensuring proper nutrition is an important part of any raw food diet.
Fats
Many raw foods contain more than enough fat for proper nutrition. Avocados are very high in monounsaturated fat, which is one of the healthiest fats to consume. Nuts of any kind contain oils, with almonds, hazelnuts and macadamia nuts being very high in both fat and protein.
Green Vegetable Consumption
Consuming a high percentage of your daily calories by eating green vegetables has a number of benefits. The first is that green vegetables are outstanding sources of fiber, vitamins and other nutritional items. Green vegetables are very high in vegetable protein. They are also very high in vitamin K, which promotes healthy bones.
Fruit Consumption
Fruit is a great way to get a variety of vitamins and minerals. Bananas are very good energy foods and are high in potassium. Oranges have vitamin C, calcium, folate and potassium and are also an excellent energy food because of their sugars.
Getting Adequate Iron
Getting adequate iron in your diet while on a raw food diet can be a problem. Consuming adequate quantities of things high in iron should fix this. Foods naturally high in iron include watercress, spinach, cashews, peanuts, figs and prunes.
Using Vitamin B12 Supplements
One nutrient usually not found in raw foods is vitamin B12. Although people point out that primates in the wild eating raw foods do not require B12, it has been shown that primates moved from the wild to captivity often have a drop in B12 levels when fed only raw foods. This is likely because most wild primates either intentionally or accidentally consume insects, which can contain B12. As a result, many experts on vegan and raw food diets recommend that people take B12 supplements when on a raw food diet.
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