The raw truth about raw foods

One of the most asked questions that I get is regarding how much raw foods should make up an individual’s nutrition plan. I have written a number of columns over the years discussing the importance of raw foods in maintaining a healthy diet.

What do I mean when I talk about eating raw foods? When someone decides to add raw foods as a percentage of their daily diet, we are talking about fresh, unprocessed and uncooked foods. These raw foods can vary widely from fish, fruits, nuts and vegetables. Cooking foods brings about chemical changes in the food. In some cases, these changes can make foods mildly toxic or carcinogenic. More importantly, cooked foods lose key nutrients, especially vegetables, which can lose up to 40 percent of their beneficial nutrient value.

Eating certain raw foods gives your body access to needed enzymes. These enzymes are required by the body for your digestion, supporting your immune system and helping to maintain good nutritional health. Cooking food destroys many of these natural enzymes that are needed to break down and process nutrients. Cooking foods by boiling, steaming or microwaving above 118 degrees takes away much of their nutrient value. Frying foods in oils is where you will see the most damaging change to foods and end up with chemically altered foods that can be very unhealthy.

As you consider a shift from processed foods and sugar to whole organic foods, keep in mind a portion of those whole foods should be made up of raw fruits, vegetables and nuts. How much of your daily calories should come from raw, uncooked foods? Many experts agree and suggest 30-40 percent of your daily caloric intake be from uncooked foods. Some people have taken their raw food intake as high as 75 percent of the daily calories.

Why is it so important to include whole raw foods in your diet? Research has found a diet rich in raw vegetables, fruits and nuts can lower your risk of cancers. A number of studies have found people who included two to three cups of fresh fruit in their diet daily helped prevent stroke, cardiovascular disease, and type 2 diabetes. One other area that benefits from eating raw food is better digestion.

Raw foods are high in fiber and in most cases, high in water content. This combination is much easier on your colon and digestive tract.

Here are your best choices to get your raw food intake up to 40 percent of what you consume daily:

Leafy greens:

• Kale is the densest green you can eat. It is a great source of dietary fiber, protein, thiamin, riboflavin, folate, iron, magnesium and phosphorus and a very good source of vitamin A, vitamin C, vitamin K, vitamin B6, calcium, potassium, copper and manganese.

• Baby spinach — these little guys are loaded with minerals and nutrients that will improve your red blood cell function and are great for heart health. It is also a good source of niacin and zinc and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese.

• Arugula is great for strengthening your immune system and bone health. It is also a great source of protein, thiamin, riboflavin, vitamin B6, pantothenic acid, zinc and copper and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, folate, calcium, iron, magnesium, phosphorus, potassium and manganese.

Dense vegetables:

• Broccoli lightly steamed is a great source of vitamin C, vitamin K, protein, pantothenic acid, calcium, iron, magnesium, phosphorus and a very good source of dietary fiber, vitamin A, vitamin B6, folate, potassium and manganese.

• Cauliflower is a great substitute for potatoes and is also a good source of protein, thiamin, riboflavin, niacin, magnesium and phosphorus, and a very good source of dietary fiber, vitamin C, vitamin K, vitamin B6, folate, pantothenic acid, potassium and manganese.

• Brussels sprouts cut in half and lightly steamed are a good source of vitamin C, vitamin K, protein, potassium, calcium and phosphorus and a very good source of dietary fiber, vitamin C, vitamin K, vitamin B6, iron and manganese.

Overall raw food:

• Avocados can be considered a superfood. One of the many properties of avocados is its ability to increase fat-soluble nutrient absorption. Avocados provide a large source of essential nutrients and include fiber, potassium, vitamin E, B-vitamins and folic acid. They have about 5 grams of protein, plus are a great source of vitamin K and folate.

Raw fruits:

• Blueberries are awesome in salads, yogurt, cottage cheese and are rich in antioxidants, which helps fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections. It is also a good source of dietary fiber and a very good source of vitamin C, vitamin K and manganese.

• Raspberries are full of fiber and boast vitamin C, ellagic acid and anthocyanins. It is also a good source of vitamin K and magnesium and a very good source of dietary fiber, vitamin C and manganese.

Another area that is not commonly considered with eating a raw food diet is cultured vegetables. Whole healthy vegetables that have been fermented are easy to digest raw and help support your digestive tract. The fermentation process helps break down vegetables, giving them a wide range of enzyme and probiotic qualities that will supercharge your immune system. Cultured vegetables can be as simple as sauerkraut and kimchi or you can make your own in a fairly simple process using carrots, broccoli or cauliflower.

Eating fresh whole foods that are nutritionally dense, uncooked and unprocessed will optimize your health by giving you the maximum the nutritional value of your food. It will also help by alkalizing your body along with reducing the amount of toxins that are created when food is cooked. Eating raw will help your gut, boost your immunity and support great heart health. Eating a high percentage of your daily calories in the form of raw foods is an amazing way to make a big step toward a healthy nutrition plan.

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Judd Jones is a director for The Hagadone Corporation in Coeur d’Alene.