People looking to improve their health and vegan diets are becoming more popular.
There is increasing evidence that plant-based diets (including vegan ones) can have positive effects. Many health benefitsThese have been linked to Lower heart disease riskAssoc. A decreased body weight and lower levels of cholesterol.
But some vegans are opting to eat only raw plant foods. Consumed without any cooking. They also exclude foods that are not a part of the above list. They have been altered from their natural forms or processed(e.g. almond or oat milk).
The diet’s proponents claim that cooking can cause some ingredients to lose their essential nutrients and enzymes. Consuming raw plant foods is believed to improve energy, prevent and reverse disease, and overall health.
However, research shows that raw vegan diets may be more harmful than beneficial if they are continued for a prolonged period of time. Here’s why:
You might be missing out on vital nutrients
Research suggests that Some raw foodsYou may find cooked foods more healthy than those prepared. Cooking can cause brussel sprouts to wilt and red cabbage to rot. As high as 22 percentBecause of their high thiamine content. This is a form vitaminVitamin B1 keeps your nervous system healthy.
While some vegetables can lose nutrients when they are cooked, others retain more nutrients after cooking. Some nutrients are bound in the cell walls of vegetables. The cell walls are broken down during cooking which releases the nutrients and allows for more It is easily absorbed by your body.
When spinach is cooked, it makes it easier for the body. Take in the calciumIt contains. Research also shows that cooking tomatoes can reduce their vitamin C content by 28 per cent. Their lycopene levels are increasedBy more than 50%
Lycopene has been linked to a lower risk of developing a gastrointestinal disease. A wide range of chronic diseasesCardiovascular disease included Cancer, and heart diseases. Cooked vegetables such as asparagus, broccoli, cauliflower, mushrooms and kale are also more nutritious.
The body can also get more antioxidants from cooked vegetables. These molecules can protect the body from harmful molecules known as free radicals. Free radicals can cause damage to cells and can lead to diseases.
Certain vegetables, such as asparagus, mushrooms and spinach, may contain some of these ingredients (including tomatoes, spinach, tomatoes, broccoli, and other green leafy vegetables). Higher levels of the antioxidantsBeta-carotene (which is converted into vitamin A), Lutein, and Lycopene when cooked are different from when they are raw.
Vitamin and mineral deficiency is possible
You can eat raw vegan food. Many vital vitamins and minerals are missing – namely vitaminsB12 and D, selenium and zinc, iron, and two kinds of omega-3 fatty acid are all included. This is because many of the foods that contain high levels of these vitamins and minerals come from animals – such as meat and eggs.
These vitamins are essential for the growth, development and production of nerve cells and brain tissue.
Vitamin B12 levels are particularly concerning. One study of people who ate strictly raw foods found that 38% were deficient in vitamin B12. Vitamin B12 deficient.
This is alarming, especially when you consider the circumstances. vitamin B12 deficiencyIt is often associated with vision problems, jaundice, and mouth ulcers. DepressionOther mood changes
Another study found that raw vegans had higher levels of homocysteine, an amino acid broken down with vitamin B12 due to B12 deficiency. This is worrying as it can lead to an increase in homocysteine. The risk could be increasedPrevention of stroke and cardiovascular disease.
Could lead to the loss of periods
If you don’t plan properly, raw veganism can cause problems. unintentional weight lossIf you don’t consume the calories your body requires to function, it can be dangerous. This is especially true for young women.
Research has shown that 30% of women aged 45 and under who had followed a raw diet for over three years were at risk. Partial to complete amenorrhea(absence of menstruation). This could be due to weight loss from the raw vegan diet.
Amenorrhea could lead to infertility as well as decreased bone mineral density and osteoporosis. Studies have also shown that young women who eat 22-42 percent less calories than they need are at higher risk for developing amenorrhea. Reproductive function suppressed.
A plant-based diet can provide many health benefits. However, raw veganism could pose a risk to your health and cause you to take more risks.
It is important to plan ahead if you’re going to be a raw vegan. This will ensure that you get all the nutrients you need to maintain your health. Because of the potential risks, I don’t recommend that you follow it for long periods of time.
Laura BrownSenior Lecturer in Nutrition, Health, and Food Sciences. Teesside University
This article has been republished from The ConversationUnder a Creative Commons License Learn more Original article.
