The raw food diet is rich in nutrients. It’s full of fiber and it’s low in fat and sugars.
But raw foodists, along with vegans, need to make sure they’re getting enough vitamin B12, calcium, iron, and omega-3 fatty acids, most of which are found naturally in animal products.
The American Dietetic Association offers these guidelines:
Eat almost twice the iron as nonvegetarians. Good sources of iron are tofu, legumes, almonds and cashews. Eat at least eight servings a day of calcium-rich foods like bok choy, cabbage, soybeans, tempeh, and figs. Eat fortified breakfast cereals, nutritional yeast, and fortified soy milk for B12. Supplements are a good idea. Eat flaxseed and walnuts. Use canola, flaxseed, walnut, and soybean oil. These are all sources of omega-3 fatty acids. You may also want to take an omega-3 supplement. Raw foodists typically get the same amount of protein as nonvegetarians through plant foods eaten throughout the day. But because plant protein is less digestible, the ADA also recommends eating plenty of soy and bean products.
Nutritionists at the ADA also recommend that raw foods and vegans increase their calcium intake. That's because their diets are high in sulfur-containing amino acids – nuts and grains, for example -- which can increase bone calcium loss.
Zinc is better absorbed by the body through meat. The ADA recommends soaking and sprouting beans, grains, and seeds. Doing this may help the body better absorb the nutrients from these foods.
Finally, people who do not eat meat or dairy products should be vigilant about their vitamin D intake -- especially for people who live in northern climates. Low levels of vitamin D can lead to weaker bones. The ADA recommends vitamin-D fortified foods, including some brands of soy milk and rice milk, some breakfast cereals and margarines. You also may want to take a vitamin D supplement.
