Raw foods that are good for you

This article is authored by Dr. Shweta U. Shah.      .

When you follow a raw diet, you eat food that has never been cooked in any way, not processed, and that which has not been genetically engineered or irradiated. The reasoning behind the raw food movement lies in the fact that when you cook or process food, the vitamin and mineral content gets depleted and all the nutritional value gets stripped radically; this does not happen with raw foods.

When on a raw diet, you eat:

  • Fresh fruits
  • Dried fruits
  • Vegetables
  • Sprouts
  • Seeds
  • Nuts
  • Cold-pressed oils and fats
  • Herbal teas

Remarkable benefits of consuming raw foods

  1. Certain nutrients are present in big amounts in raw food, compared to the amount that’s present in cooked food - especially, vitamin C and vitamin B complex. What’s more, various enzymes in food tend to get deactivated when food is cooked.
  2. Additionally, raw foods are loaded with fibre, and this keeps your appetite satiated for a long interval of time.
  3. What’s more, when you are on a raw diet, you drastically cut back on processed sugars and trans fats; and consequently, you eliminate all the undesirable weight rapidly, given that, they slash your everyday caloric intake tremendously. Your BMI and belly fat will drop considerably, making you fit and less prone to chronic disorders.

5 raw foods that should be in your daily diet  

  1. Fruits: We tend to forget to load up on fruits. Fruits are crammed with vitamins A, C, K and B6, along with vital minerals. These key nutrients help battle exhaustion and anxiety as well as boost concentration and alertness. Fruits are also chockfull of powerful anti-oxidant that scavenge and annihilate free radicals and reverse oxidative damage to the cells. Anti-oxidants also obstruct the enzymes that have been linked to inflammation, thereby staving off a host of chronic disorders. So, if you are forgetting to have 2 to 4 servings of fruits per day, you most certainly are missing out on essential vitamins, minerals, and anti-oxidants which are crucial for optimum health. Importantly, canned fruit and fruit juices do not count; you need to have raw, fresh fruits. You can jazz up your bowl of fruit with a dash of chaat masala! It amps up the taste and the nutrition quotient considerably. Tata Sampann Chaat Masala is crafted by chef Sanjeev Kapoor. The spice blend is made from whole spices which retain their natural oils and give the masala a unique flavor along with a ton of health benefits.
  1. Dry fruits: Dehydrating a fruit gives you the perfect on-the-go snack that is sure to gratify your sweet tooth and proffer you oodles of significant health benefits. Dried fruits are packed with plenty of vital nutrients – vitamins A and K, minerals, potent anti-oxidants and are also crammed with fibre.
  1. Vegetables: Eat a rainbow assortment of vegetables; it’ll proffer you a mountain of health benefits. Veggies help you stay healthy, prevent and battle diseases and help you lose unwanted weight. All vegetables give you powerful anti-oxidants, immune-boosting vitamins and minerals, and strong anti-inflammatory agents. They also provide generous amounts of fibre which helps monitor your appetite, stabilizes blood sugar levels, brings down cholesterol, improves the working of the digestive system and keeps chronic illnesses at bay.
  1. Nuts: The benefits of nuts are humongous – they diminish cholesterol, torch fat, prevent oscillations in the blood sugar level, ward off depression and keep you feeling fuller for longer. These yummy, crunchy, bite-sized delights deliver an overabundance of nutrients. Nuts also dish up a good amount of protein in each serving. The best nuts for protein are – almonds, cashews and walnuts. Chock-full of zinc, vitamin E, magnesium, manganese and biotin, they make for the perfect 11.00 o’clock snack to keep you fuelled up all day.
  1. Seeds: Nuts always overshadow seeds in terms of popularity! However, you should up your intake of seeds, given that they provide host of health benefits for the body. Seeds are crammed with healthy, heart-happy fats, robust anti-oxidants which thwart free radical damage and thereby prevent a host of chronic diseases and a ton of satiating fibre which boosts digestion.

The raw food diet has gained a lot of recognition and regard and is being touted as a fabulous diet to enhance your health quotient is a big way. Experts recommend adopting the raw diet for at least 3 days once a month to reap maximum benefits.


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