Fruits and vegetables contain lots of vitamins, minerals and natural enzymes. And although there are a ton of amazing recipes that involve boiling, baking, grilling or frying your favorite foods, heating up food actually alters the foods nutrient content. If your heating up food, your killing off the majority of produce’s vitamin, mineral and enzyme content. Because of this, it’s important to incorporate a good portion of raw, uncooked produce into your diet too. By doing so, you can boost your bodies ability to better digest food and help boost your immune system to naturally fight off disease.
Raw (uncooked) fruits and vegetables contain all the enzymes still intact. Enzymes are proteins found in food that create chemical reactions in our bodies to help us properly digest plants proteins and carbohydrates. When food is canned, cooked above 118 degrees F, or pre-processed these naturally-occurring enzymes are destroyed and no longer available. Even though all living things also have enzymes, consuming food with enzymes still intact helps our bodies properly breakdown, process and eliminate fat, sugar and proteins more efficiently.
There’s lost of different enzymes, all with unique helpful functions.
Amylases: Breaks down starch into sugars like glucose and maltose (Bananas, Mangos)
Bromelian: Helps breakdown and aid in the digestion and absorption of proteins. (Pineapples and Papaya)
Diastases: Helps breakdown starch into maltose (raw unprocessed honey, barley seeds, malt & milk)
Invertases: Break down sucrose, a type of sugar, into glucose and fructose (strawberries)
Lipase: Helps digest fat molecules into smaller molecules (like fatty acids and glycerol) which are easier for the human body to absorb. (Avacados)
Papain: Helps breakdown proteins into building blocks like amino acids (Papayas & pineapples)
Proteases: Breaksdown proteins into amino acids (kiwi, figs, papaya, pineapple)
Vitamins and minerals are also greatly affected by heat. This below list of vitamins and minerals are the most impacted & reduced by being heated up:
water-soluble vitamins: vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)
fat-soluble vitamins: vitamins A, D, E, and K
minerals: calcium, magnesium, potassium, and sodium
Boiling: 212°F (100°C) has proven to reduce Vitamin C more than any other heated cooking method. Broccoli, spinach & lettus may lose up to 50% of their Vitamin C when boiled.
Trying to integrate more raw fruits and veggies into your diet may prove beneficial to your digestion, health and even weight loss.
Here’s some easy ways to start eating more raw foods.
Have fruit for breakfast
Have fruit for afternoon snacks
Green smoothies (quick & easy for commutes or busy schedules)
Have a daily salad with your lunch
Have a vege platter with dip for afternoon snacks
Make homemade dips with veggies and herbs in a food processor
Eat dehydrated fruits as snacks
I think by adding a little more raw foods to your diet each day, you may soon fall in love with this more natural, holistic approach of eating.
Comentarios