These foods are promoted for their superior nutritional content, being good sources of various vitamins and minerals, as well as antioxidant and protein-rich.
But as I show here, these products are not so super at all. In fact, the REAL raw superfoods are plain and boring fresh fruits, greens, nuts and seeds.
Don’t believe me? Check it out:
SIDE NOTE: The following percentages given are based on the Percent Daily Values (%DV) for a 2,000 calorie diet.
Vitamins
Fruits are known for being an excellent source of vitamins, including vitamins A, B6, C, E, and K and folate.
For instance, just 3 medium mangoes (605 calories) contains 10,907 IU of vitamin A (218% DV), 1.2 mg of vitamin B6 (60% DV), 366.9 mg of vitamin C (611% DV), 9.07 mg of vitamin E (30% DV), 42.3 mcg of vitamin K (52% DV), and 433 mcg of folate (108% DV).
Greens are also great sources of these vitamins, especially vitamins A, C, K and folate. For example, one head of romaine contains 54,525 IU of vitamin A (1,090% DV), 25 mg of vitamin C (41% DV), 641.6 mcg of vitamin K (802% DV), 851 mcg of folate (212% DV).
Minerals
While fruits do contain necessary minerals like calcium, iron, and magnesium, greens typically contain a higher amount. That’s why it’s so important to get in your greens in addition to sweet fruits.
For instance, one bunch of spinach (12 ounces) contains 337 mg of calcium (34% DV), 9.2 mg of iron (51% DV), 269 mg of magnesium (67% DV), 167 mg of phosphorus (17% DV) and 1,897 mg of potassium (54% DV).
Nuts and seeds are also good sources of minerals. Just one ounce of brazil nuts contains 107 mg of magnesium (26% DV), 206 mg of phosphorus (20% DV), 0.49 mg of copper (24% DV), and 543.5 mcg of selenium (776% DV).
Antioxidants
Antioxidants are substances that inhibit oxidization. Within the body, these substances help to counteract damage caused by free radicals (unstable molecules that have been linked to aging, inflammation, and cancer).
Antioxidants include vitamins A, C, and E, as well as beta-carotene (a precursor to vitamin A primarily found in fruits and vegetables), lutein, lycopene, and selenium.
As I’ve shown above, it’s easy to get enough of vitamins A, C, and E and selenium from raw fruits, greens, nuts and seeds. But what about lutein and lycopene?
Lutein, a carotenoid necessary for healthy eyesight, is found in high amounts in kale, spinach, green peas, zucchini, pistachios, broccoli, and kiwi. Lycopene is found in gac (a Southeast Asian fruit), tomatoes, watermelon, pink grapefruit, pink guava, and papaya.
If you eat a diet of raw fruits, greens, nuts and seeds, you will get plenty of antioxidants. In addition, you’ll avoid many of the health factors – such as eating meat, cholesterol, fried foods, too much fat, drinking alcohol, and smoking – that lead to excess free radicals in the first place.
Protein
As I spoke about here, the human body does not need much protein at all. As long as you are meeting your caloric needs, you’re likely getting enough protein.
According to this 2007 report by the World Health Organization, the average protein requirement for adults is 0.66 grams per kilogram of bodyweight per day, while the safe level comes to 0.83 g/kg per day.
So a woman weighing 120 lbs (54.4 kg) would need about 45 grams of protein each day (54.4 x .83). It’s actually very easy to meet and even exceed this “safe” requirement on a raw food diet high in fruit and greens.
Check out this sample low fat raw vegan menu plan:
• Breakfast: 5 medium bananas
• Lunch: 4 mangoes
• Mid-Afternoon: 8 peaches
• Dinner: Salad of 1 bunch spinach, 1 cucumber, 4 med. tomatoes, and 1 ounce brazil nuts
This example plan comes to 1,975 calories consisting of 448 grams of carbohydrates, 26 grams of fat, and 47 grams of protein. That’s MORE than enough protein for the average 120 lb female…all from just fruits, greens, and an ounce of nuts!
Calories are King
You can’t just eat a few bananas, a bowl of grapes, or a normal-portioned (read: tiny) salad and expect to get all the nutrients you need. If you wish to get enough vitamin C, folate, magnesium, iron, what have you, you have to get in your calories.
So save your money for the real superfoods: fresh fruit, veggies, nuts and seeds. You can get all the protein, vitamins, minerals, and antioxidants you need from a healthy raw food diet predominated by fruit with generous portions of greens and limited amounts of nuts, seeds, avocados, and other fatty foods.
By :Swayze
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