A diet of fresh food is established upon unprocessed and uncooked plant-derived foods. The menu comprises of sprouts, nuts, unprocessed grains, beans, seaweed, organic fruits, and vegetables.
In a few cases moderately heated foods, such as mild vegetable soup is permitted. Depending on how strict your diet is, consuming mainly raw food can be risky. It could lead to a lot including severe illness and nutrient deficiencies. To learn the healthy ways to add raw food to your diet and lifestyle, meet a dietitian for guidance.
Below are some disadvantages of a raw food diet:
- Vitamin B12 Deficiency
Vitamin B12 is a nutrient that dissolves in water, and it plays a vital role in red blood cell production, brain function, and DNA synthesis. People who employ a strict vegan or vegetarian diet in danger of vitamin b12 deficiency considering the nutrient exists naturally in animal-derived foods, like meat, fish and dairy products. While reinforced cereals are an excellent source of vitamin B12 for vegans, raw food diets technically do not contain breakfast cereals. Manifestations of vitamin B12 deficiency include constipation, reduced appetite, numbness, fatigue, mouth soreness, balance problem, poor memory, depression and mental confusion. The remedy may include dietary change, vitamin B12 injections or oral supplements.
- Cholesterol Problems
Taking a raw food diet can also have an adverse impact on your level of cholesterol. A research that was published in the “Journal of Nutrition” showed that raw diet might increase your triglyceride levels, but reduce your HDL, or favorable cholesterol level.
Low HDL cholesterol is seen in forty-six percent of people on raw food, and it is considered a risk factor for heart disease. Since oil does not appear naturally and needs to be processed, many raw food, dieters don’t include it in their diet, unlike others who are okay with plant-based oil. Alternative foods that boost current HDL levels, like seafood, fish, whole grain bread, cereals and peanut butter, are also controlled or narrowed down in most raw meal diets. Eating too little adequate natural fat forms like, avocados, seeds, and nuts, raises your chances of having cholesterol problems.
- Poor Bone Density
Eating too little calories, keeping a low body weight and taking a low amount of vitamin D and calcium are important risk factors for osteoporosis (a condition identified by weak, brittle bones). Since a lot of raw food diets are established upon low calories foods, like sprouted grains, fruits and vegetables, and little in denser foods, you may have difficulty in meeting your daily caloric requirements.
While calcium can be found in some raw foods like almonds and green vegetables, you may not take up to the required amount for you nutrient. For example, a cup filled with chopped fresh broccoli gives 43g of calcium roughly while one cup of milk gives you 300mg. For the body to be able to absorb the calcium properly, it requires 600 to 800units of vitamin D daily. Vitamin D can be gotten from food sources like eggs, meat, seafood, dairy products and not all includes raw food.