By Dr. Karin Dina, D.C.
Raw fruits and vegetables are well-known for their health promoting benefits. In fact, the current USDA MyPlate suggests that half of our diet be composed of fruits and vegetables! Here are many of the reasons why:
Vitamins
Fruits and vegetables contain many important and synergistic vitamins. Good examples include vitamins C and E. Fruits and vegetables that are excellent sources of vitamin C include red bell peppers, strawberries, broccoli, cauliflower, papaya, lemons, tomatoes, cantaloupe, and of course, oranges. Leafy greens are rich in both vitamin C and vitamin E, and great sources include romaine lettuce, kale, mustard greens, dandelion greens, and collard greens.
Minerals
Bananas are famous for their potassium content, but fruits in general are great potassium sources. Dates, durian, apricots, honeydew melon, tangerines, oranges, peaches, nectarines, and mangoes are especially high in potassium.
Where do you get your calcium? Where do you get your iron? Many leafy greens can be rich sources of these important minerals, including kale, bok choy, dandelion greens, and even lettuce when eaten in quantity. Three cups of kale or dandelion greens provide more than one quarter of the daily value for calcium and notable amounts of iron. A little-known fact is that some fruits can be notable sources of these two minerals as well. For example, just two Valencia oranges or five figs provide 10% of the daily value for calcium.When eaten in greater quantities than this, as many raw food enthusiasts do, the calcium content can really add up In regard to iron, although it is not quite as rich as leafy greens. Mulberries, blackberries, and raspberries when eaten in quantity also provide notable amounts of this important mineral.
Phytonutrients
Plant foods in their fresh, raw state contain numerous phytonutrients, many of which can act as antioxidants which help protect our cells from age-accelerating free radicals. Anthocyanins are antioxidants found in blue or purple foods such as blueberries and blackberries. Isothiocyanates are antioxidants found in cabbage family plants, also known as cruciferous vegetables, including collard greens, kale, bok choy, broccoli and Napa cabbage. Lutein and zeaxanthin are yellow-colored antioxidants, and are believed to play a role in protecting the macula of our eyes from damage caused by sunlight-induced free radicals. Lutein and zeaxanthin are found in foods such as dark leafy greens and yellow-orange fruits and vegetables, such as summer squash. Additional rich food sources include kale, Swiss chard, collard greens, romaine lettuce, broccoli, red bell peppers, dandelion greens, and zucchini.
Water
Water is involved in many essential body processes and makes up a significant percentage of body weight. In some raw food menus where fruits and vegetables make up the majority of foods eaten, the water content can be close to a gallon (almost 4 liters) or more! By comparison, raw menus that focus on denser more dehydrated foods, nuts, seeds, or oils can be less than half of this amount. Standard western menus are generally lower still at about one third the quantity of a high fruit and vegetable menu, creating the need for additional water consumption to meet daily needs.Unlike plastic water bottles, fruits and vegetables provide an abundance of healthy water in biodegradable containers!
Fiber
Dietary fiber is the indigestible portion of plant matter that is often referred to as roughage. Fiber plays critically important roles in various aspects of intestinal health, blood sugar and cholesterol regulation, and other important health benefits. Fiber keeps food from moving though the intestine too rapidly, and can help carbohydrates be digested more slowly, which in turn helps to stabilize blood sugar levels. It can bind to excess cholesterol in the digestive tract, helping keep blood cholesterol levels at an appropriate level. Fiber also plays a very important role in maintaining the health of the all-important human microbiome, as it provides food for healthy probiotic bacteria.
And the list goes on…
This is just the beginning! There are so many other reasons to include more fruits and vegetables in one’s diet and we are happy to see that the USDA now emphasizes the importance of these foods to the American public more than ever before.
Drs. Rick and Karin Dina, D.C. developed and teach a Science of Raw Food Nutrition™ series of classes leading to certification at Living Light Culinary Institute. We’ve got some specials in place for the next full Advanced Raw Food Nutrition Educator Certification™ which begins July 25. Enroll today! Call 707-964-2420 or Skype: living.light.international for more information on all culinary and nutrition courses at Living Light Culinary Institute. Live Chat available RawFoodChef.com
