A raw foods diet is based on raw or mildly heated food. Fresh and dried fruits, vegetables, nuts, spouted grains, whole grains, beans and seaweed are staples of the diet, which is generally vegetarian, dairy-free and devoid of processed foods. Though the diet includes numerous nutritious foods, it may also cause problems, such as low bone density and deficiencies of important nutrients. For best results, seek professional guidance before adopting a raw food dietary lifestyle.
Low Bone Density
Healthy bone density is an important indicator of health. When your bone density is low, your risks for bone fractures and osteoporosis increase. According to a study published in the Archives of Internal Medicine in March 2005, a raw food diet may lead to low bone density and associated risks. In the study, 18 adult volunteers followed a strict vegetarian raw food diet for an average of 3.6 years. Researchers examined participants' health during and after the study, then compared to a control group of participants of similar age who consume a diet based on cooked foods. At the study's end, researchers concluded that the raw food vegetarian diet led to low bone mass in significant areas of the body. In other words, a raw food diet may significantly increase your risk for reduced bone density, bone fractures and osteoporosis.
Vitamin B12 Deficiency
Vitamin B12 is a water-soluble nutrient necessary for red blood cell production, healthy brain function, metabolism and production of DNA and numerous important hormones. According to a report published by the American Journal of Clinical Nutrition in May 2009, strict vegan diets -- or diets devoid of all animal-derived foods, including meat, poultry, fish and dairy products -- increase your risk for vitamin B12 deficiency. Since fortified breakfast cereals are one of the only vegetarian food sources of vitamin B12, a raw food diet may increase your risk for vitamin B12 deficiency significantly. Symptoms of vitamin B12 deficiency may include fatigue, indigestion, recurrent upper respiratory infections, dizziness, mental confusion and mouth soreness. Vitamin B12 deficiency also increases your risk for cardiovascular disease.
Vitamin D Deficiency
Vitamin D is fat-soluble nutrient necessary for proper calcium absorption and bone growth. Vitamin D also supports immune system function and helps reduce bodily inflammation. Since vitamin D is also primarily found in animal-derived foods and beverages, a strict vegetarian diet, such as a raw food diet, is linked with vitamin D deficiency. In addition to further increasing your risk for low bone density and osteoporosis, deficient vitamin D intake can lead to rickets -- a disease that affects your bone tissues and results in softened bones and skeletal deformities. You may also experience severe muscle weakness, bone pain and increased risk for viruses, infections and disease as your immune system capabilities weaken.
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