Fruits, seeds, nuts and vegetables are healthy foods that can provide a wide range of nutrients to support optimal physical and mental function. These foods are rich in dietary fiber, which can help to improve digestion and elimination, regulate blood sugars and control cholesterol levels. They are also low in saturated fats, which can contribute to heart disease and stroke. Several diets rely on these foods as dietary staples.
Vegan Diet
A vegan diet is a strict version of a vegetarian diet. It does not include any types of meat products, such as fish, poultry, lamb or red meats. Also, it does not include foods derived from animal sources, such as eggs, dairy products or honey. The vegan diet primarily consists of fresh fruits, vegetables, seeds and nuts. It may also include grains such as wheat, rye and rice, as well as beans, legumes, tofu, soy milk and seitan, a meat replacement made from wheat gluten.
Raw Food Diet
A raw food diet differs from a vegan diet because it does not include any foods heated to an internal temperature of 114 degrees or higher. Raw foodists believe that cooking, baking, grilling and frying foods destroys the essential nutrients and enzymes. A raw food diet consists primarily of raw fruits and vegetables, as well as seeds and nuts for protein. It also typically includes sprouts from foods such as alfalfa, chickpeas, broccoli and mung beans. It may also include raw grains and legumes; however, you must typically soak these foods in water for 12 to 36 hours before consuming them.
Fruitarian Diet
A fruitarian diet is similar to a raw food diet; however, it places a greater emphasis on the consumption of raw fruits. Fruitarians consider raw foods to be complete foods, and derive up to half of their daily caloric intake from fruits such as oranges, bananas, apples, papayas, mangoes, berries,kiwi fruit and grapefruit. Like a raw food diet, it typically also includes nuts, seeds and vegetables.
Risks
Diets that rely heavily on vegetables, nuts, fruits and seeds may not offer complete nutrition. These foods do not contain cobalamin, a vitamin necessary for brain and nervous system health. Cobalamin is only readily available from animal sources such as meats, eggs and dairy. A B-12 supplement can help replace this vitamin if you do not consume animal products.
Also, these diets may not provide enough calcium to support the proper health of your bones and teeth. Consider taking a calcium supplement if you plan to follow one of these diets.
References
- "The Sunfood Diet Success System"; David Wolfe; 2008
- "Everyday Raw"; Matthew Kenney; 2008
- "The Raw Food Revolution Diet"; Cherie Soria; 2008
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