The word “diet” is commonly related to the sole objective of losing weight, but when it refers to a raw diet it is to focus on eating healthier.
This diet basically consists of fruits, vegetables, seeds and nuts, as well as unprocessed and uncooked plant foods at temperatures above 40°, since heat affects the nutrients and qualities of the food. It is important to make a gradual change to this type of diet, measure your vitamin consumption and, above all, communicate your desire to eat raw to a specialist.
Benefits: The popularity of this lifestyle increases day by day because those who decide to adopt it observe important changes in their health, body and mind. Eating this way prevents chronic diseases such as diabetes, some types of cancer, cerebrovascular conditions or metabolic syndrome.
By not cooking food, all the antioxidants, vitamins, minerals, oils and essential fatty acids are conserved to maintain a healthy body and a balanced mind. It usually gives a lot of energy, increases creativity and concentration. Being a diet free of processed products, it balances the pH of the blood and has a rejuvenating effect. Although it is not a diet to lose weight, those who adopt it usually lose volume, as they eliminate toxins stored in localized fat.
Drastic changes in your eating habits can cause discomfort and even decompensation, always consult a nutrition specialist.
Like any different lifestyle, there is controversy on the subject, especially the source of protein, iron and vitamin B12.
Proteins: In plant-based diets the first question that arises is, where do I get protein from?
When we eat meat we actually get protein thanks to the animal's (vegetable) diet. Some raw foods high in protein are:
Spinach
kale
Broccoli
Cauliflower
Mushrooms
One cup of these foods is equivalent to or greater than the portion of protein you get from 100g of red meat, which is made up of 26% protein.
Good planning and constant education on the subject will help you prevent deficits commonly attributed to this lifestyle.
Iron: It is important for the optimal performance of the body and prevents anemia. Pay attention to our iron intake when eating raw It is recommended, because by obtaining it only from plant products it takes the body a little more work to absorb it. Some foods rich in iron that you can include in your diet are:
Pumpkin and pumpkin seeds.
Spinach.
Raisins.
Peanut.
Crenellated.
Chia.
Banana.
Try to consume one or two plant foods high in iron and you will see how good you feel.
One of the benefits of this lifestyle is that you will feel satisfied quickly since high amounts of fiber are consumed.
Tip: adding lemon to some of these foods increases iron absorption.
Consuming water and liquids helps the proper digestion of fiber, do not forget to drink it constantly.
B12 vitamin: Vitamin B12, like different B complex vitamins, is important for proper metabolism, helps the formation of red blood cells in the blood and keeps the central nervous system healthy.
Our body has bacteria that generate vitamin B12 naturally, it is key to maintain a healthy pancreas and intestinal flora so that the body produces the necessary amount of B12. However, it is commonly recommended to take a supplement of this vitamin when adopting a diet free of animal products.
Normally vitamin B12 is found in the earth, but when we wash and disinfect our food it disappears, eating unwashed or disinfected food is not an option because we do not know exactly where it has passed before reaching our table, products and treatments used.
PRONAPRESA
"Because prevention is better than cure"
