"Raw nutrition" means to consuming foods in their raw or uncooked state to get

maximum benefit of vitamins, minerals, enzymes, and other macro and micro
nutrients that might be lost during cooking due to heat.

The raw food diet is based on the idea that cooking food can destroy some of its
natural nutrients and enzymes due to heat, but containing uncooked or raw stage
food we get benefit of Raw nutrition in which are believed to be beneficial for
digestion and overall health.

Raw nutrition enthusiasts often consume a variety of fruits, vegetables, nuts, seeds,
sprouts, and sometimes dairy products (like raw milk and cheese) or even raw fish
and meat. Some common practices in raw nutrition include:

1. Raw Fruits and Vegetables:

Raw fruits and vegetables are integral components of a raw food diet and are also
widely consumed by people following various dietary preferences. Here's a
example of raw fruits and vegetables

Examples of Raw Fruits and Vegetables:

1. Fruits: Apples, bananas, berries, citrus fruits (oranges, grapefruits), kiwi,

mangoes, pears, pineapples, and more.

2. Leafy Greens: Lettuce, spinach, kale, arugula, Swiss chard, and other greens can
be enjoyed raw in salads or smoothies.

3. Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage are

often consumed raw, though they can also be lightly steamed.

4. Root Vegetables: Carrots, radishes, beets, and turnips can be sliced or grated for
raw consumption.

5. Bell Peppers: Colourful bell peppers are commonly eaten raw, either as snacks
or in salads.

6. Tomatoes: Tomatoes can be sliced and added to salads or sandwiches, although

cooking can enhance the availability of certain nutrients.

7. Cucumbers: Cucumbers are refreshing and commonly eaten raw in salads,

sandwiches, or as snacks.

2. Nuts and Seeds:

Nuts and seeds are nutrient-dense foods that are often included in both traditional
diets and various modern dietary approaches, including raw food diets. Here's a
closer look at the benefits, considerations, and examples of nuts and seeds:

Examples of Nuts and Seeds:

1. Nuts: Almonds, walnuts, cashews, pistachios, hazelnuts, macadamia nuts, and

pecans are commonly consumed nuts.

2. Seeds: Chia seeds, flaxseeds, pumpkin seeds (pepitas), sunflower seeds, sesame
seeds, and hemp seeds are popular seeds.

3. Nut and Seed Butters: Nut butters (peanut butter, almond butter, etc.) and seed
butters (like tahini) are versatile spreads made from ground nuts or seeds.

4. Raw Nut and Seed Mixes: Combining different raw nuts and seeds into a mix
can create a convenient and nutrient-rich snack.

3. Sprouts:

Sprouting grains, legumes, and seeds is thought to increase nutrient content and
reduce anti-nutrients, making them easier to digest.

Sprouts are young plants that emerge from seeds and are typically consumed just
as they begin to grow, usually within a few days of germination. They are
considered a nutritious addition to diets due to their high nutrient content and
potential health benefits. Sprouts can be grown from a variety of seeds, grains,
legumes, and even certain vegetables. Here's an overview of sprouts, their benefits,
and considerations:

Common Types of Sprouts:

1. Alfalfa Sprouts: Mild-flavoured alfalfa sprouts are commonly used in salads,

sandwiches, and wraps.

2. Mung Bean Sprouts: These crunchy sprouts are often used in Asian dishes and
stir-fries.

3. Broccoli Sprouts: Known for their high content of sulforaphane, a powerful

antioxidant compound.

4. Lentil Sprouts: Lentil sprouts are used in salads, soups, and other dishes.

5. Radish Sprouts: These peppery sprouts can add a burst of flavour to salads and
sandwiches.
4. Cold-Pressed Juices:

Raw juice extracted from fruits and vegetables is considered a way to quickly
absorb nutrients. However, juices can also be high in natural sugars and lack Fiber.

5. Raw Dairy and Animal Products:

Raw dairy and animal products refer to consuming dairy products and foods
derived from animals in their natural, unprocessed state, without pasteurization or
cooking. This practice is typically associated with certain dietary philosophies,
such as the raw food diet or the paleo diet. Here's an overview of raw dairy and
animal products, along with considerations and potential risks:.

6. Minimal Processing:

Raw food diets discourage cooking, baking, or frying foods, as these methods can
destroy certain nutrients and enzymes.

While the raw food diet has gained popularity for its focus on nutrient-rich foods, it
also has potential drawbacks and considerations:

a. Nutrient Absorption: Some nutrients are more easily absorbed when foods are
cooked. For instance, the antioxidant lycopene in tomatoes becomes more
available when they are cooked
b. Digestive Challenges: Raw diets can be harder to digest for some people,
leading to issues like bloating and gas. Cooking can break down cell walls and
make nutrients more bioavailable.
c. Food Safety: Raw animal products can carry a higher risk of bacterial
contamination. Careful sourcing and food safety practices are essential.
d. Variety and Balance: It can be challenging to obtain a well-rounded and
balanced diet on a strictly raw food diet. Some nutrients might be lacking without
careful planning.
e. Individual Variation: People have different digestive capacities, and what
works for one person might not work for another.

Before adopting a raw food, diet or making significant changes to your eating
habits, it's important to consult with a healthcare professional or registered
dietitian. They can help you make informed decisions about your nutritional
choices and guide you toward a balanced and healthy approach to eating.