A raw food menu includes foods such as fruits, vegetables, nuts, seeds, legumes and whole grains that are unprocessed and uncooked. Raw foods have a higher content of nutrients than the same foods when processed or cooked, plus a greater amount of enzymes that are destroyed during cooking to help you digest your meals. Many raw "foodists" prefer organic foods that are grown without pesticides, herbicides, synthetic fertilizers and other potentially harmful substances.
Fruits
Eating a variety of raw fruits each day may reduce your risk of chronic diseases, such as cancer, heart disease and stroke. Fruits contain an abundant supply of vitamins, minerals and antioxidants, such as beta carotene, lycopene, luteine, selenium and ascorbic acid. Different-colored fruits contain various types and concentrations of phytonutrients, such as carotenoids, polyphenols and flavonoids, that have antioxidant properties, protect your cells from toxins that can cause cancer, repair damage to nucleic acids and stimulate your immune system. Harvard School of Public Health recommends that you consume a variety of colors of fruit each day that range between 1 cup for infants to 2 cups for teenagers and adults. Fruitarians consume a daily diet of raw fruits.
Vegetables
Raw vegetables provide an array of nutrients that include vitamin A, vitamin C, vitamin K, folic acid, beta carotene, lutein, zeaxanthin, potassium, magnesium and other vitamins, minerals and antioxidants. Consuming a daily diet of a variety of colors of raw vegetables every day can help you to sustain your health and reduce your risk of disease. Consuming organic vegetables may increase your intake of vitamin C, magnesium, iron and other nutrients compared with conventionally grown vegetables, according to research by Virginia Worthington, M.S., Sc.D., C.N.S., which was published in the "Journal of Alternative and Complementary Medicine" in 2001.
Nuts
Raw nuts contain an ample supply of protein, unsaturated fat, vitamins, minerals and antioxidants. Eating raw nuts daily may improve your blood sugar levels and reduce your risk of coronary artery disease, according to research by Cyril Kendall, Ph.D., which was published in the "British Journal of Nutrition" in 2010. Raw walnuts are especially beneficial for your health. Walnuts contain high amounts of antioxidants compared with other nuts and may reduce your risk of death from heart disease, according to research by Rune Blomhoff, M.D., published in the "British Journal of Nutrition" in 2008.
Seeds, Legumes and Grains
Seeds, legumes and grains add vital nutrients such as protein, amino acids, essential fatty acids, carbohydrates, vitamins, minerals and antioxidants to your diet. Sprouting raw seeds, legumes and grains such as sunflower seeds, lentils and wheat berries increases the amount of nutrients in these foods. Organic grains have a higher content of vitamins, minerals and antioxidants compared with conventionally grown grains.
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