Raw vegans eat uncooked plant-based foods that include fruits, vegetables, nuts, seeds and sprouted legumes. Raw foods contain higher amounts of vitamins, minerals and antioxidants than the same foods cooked because heat destroys the nutritional content. Organic fruits and vegetables contains higher amount of nutrients than conventional grown produce with pesticides, according to research by scientists at Southwest College of Naturopathic Medicine in Tempe, Arizona, and published in "Alternative Medicine Review" in 2010.
Calcium
Calcium is a mineral your body requires to build and maintain strong bones and teeth. As you get older, your bones can become brittle and more susceptible to fractures and osteoporosis, especially if you do not consume sufficient amount of calcium in your diet. Post menopausal women are especially vulnerable to osteoporosis. Calcium comes from certain foods, yet you as a vegan can be vulnerable to calcium deficiency if you do not appropriately plan your diet. Vegan sources of calcium include dried figs, soy, almonds and dark green vegetables, such as mustard greens, bok choy and broccoli.
Zinc
Zinc is a mineral that is vital for protein synthesis and metabolism, enzymes, cell membranes, gene expression and nerve impulses. Dietary deficiencies of zinc are associated with impaired immune system function and wound healing, delayed sexual development, skin rashes and diarrhea. Vegan sources of zinc include peanuts and tree nuts, such as cashews and almonds.
Vitamin B-12
Vitamin B-12 deficiencies are common among vegans because the nutrient is found primarily in animal-based foods, particularly shellfish. Raw vegans must obtain vitamin B-12 from supplements or fortified foods, although fermented soy foods such as tempeh or miso contain small amounts of the vitamin. Vitamin B-12 plays an integral role in the production of red blood cells and a healthy functioning nervous system. A deficiency of vitamin B-12 can result in pernicious anemia, a condition that is characterized by a reduction in red blood cells.
Vitamin C
A raw vegan diet contains an abundance of vitamin C, a nutrient with antioxidant properties. Vitamin C is found in fruits and vegetables, especially in citrus fruits, tomatoes and broccoli. Vitamin C supports the synthesis of collagen, a structural tissue in tendons, ligaments, bones and blood vessels, stimulation of the immune system, protection of cells from chemical toxins and radiation and reduction of risk of cancer growth. The nutrient is involved in the synthesis of carnitine, a substance that transports fat into the mitochondria in your cells where fat is metabolized into energy.
References
- Living Foods; Living and Raw Foods; 2010
- "Alternative Medicine Review"; Organic Foods Contain Higher Levels of Certain Nutrients, Lower Levels of Pesticides, and May Provide Health Benefits for the Consumer; Walter Crinnion; Apr 2010
- University of Maryland Medical Center; Calcium; 2010
- Linus Pauing Institute at Oregon State University; Zinc; February 2008
- The Vegetarian Resource Group Vitamin B12 in the Vegan Diet; 2009
- University of Maryland Medical Center; Vitamin B12 (Cobalamin); 2010
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