Nutrient Deficiencies of Raw Food Diet - A Closer Look
The Nutritional Facts
|Nutrients||Raw Food Diet||Recommended|
|Calories||1,280||Women 19-25: 2,200 26-50: 2,000 51+: 1,800 Men 19-25: 2,800 26-45: 2,600 46-65: 2,400 65+: 2,200|
|Total Fat % of Caloric Intake||28%||20%-35%|
|Total Carbohydrates % of Caloric Intake||59%||45%-65%|
|Fiber||35 g||Women 19-30: 28 g 31-50: 25 g 51+: 22 g Men 19-30: 34 g 31-50: 31 g 51+: 28 g|
|Protein % of Caloric Intake||13%||10%-35%|
|Sodium||1,145 mg||Under 2,300 mg|
|Potassium||4,025 mg||At least 4,700 mg|
|Calcium||750 mg||Women 19-50: 1,000 mg 51+: 1,200 mg Men 1,000 mg|
|Vitamin B12||0.8 mcg||2.4 mcg|
|Vitamin D||3.01 mcg||15 mcg|
- Vitamin B12
- Vitamin D
Deficiencies of Raw Food Diet - Signs and Symptoms
The nutritional deficiencies of raw food diet are obvious with revealed numbers. But how to know when you have nutritional deficiencies? Do they have any signs or symptoms?
Yes, they do. Here are some “clues” for you to address your nutritional deficiencies of a Raw Food Diet:
When a person on a raw food diet is not getting enough calories, they might have several symptoms, such as:
- Low energy levels
- Hair loss
- Easy to get cold
- Sleep issues
- Constant hunger
When raw foodists lack vitamin B12, they can have these following symptoms:
- Weight loss
- Pale or yellowish skin
- Sore, red, or swollen tongue
- Fatigue and weakness in extremities
- Shortness of breath
- Nausea or poor appetite
Long-term vitamin B12 deficiency can lead to more severe symptoms, such as:
- Muscle weakness
- Memory loss
- Difficulty walking
In adults, symptoms of vitamin D deficiency are not easy to notice. Here are some.
- Muscle weakness, muscle aches, or muscle cramps
- Bone pain
- Mood changes or depression
The symptoms of calcium deficiency will not come right away. However, as mentioned above, long-term calcium deficiency can lead to convulsions and abnormal heart rhythms.
But trust us, you don’t want to see those symptoms, not only related to calcium, so take action now!
How to Prevent Nutrient Deficiencies of a Raw Food Diet?
With vegans, the best way to prevent any nutrient deficiencies is by taking supplements. However, supplements are processed products. For that reason, they are unacceptable for raw foodists. The best solution here is eating or other alternatives.
About vitamin D, raw vegan foodists can get more of this vitamin from sun exposure. However, it can be difficult for those who live in northern latitudes or have dark skin. Foods that are rich in vitamin D are mushrooms. Also, raw foodists can rely on a full spectrum broad-spectrum or blue light therapy to get enough vitamin D.
Also, foods like nori and mushroom are good sources of vitamin B12. Moreover, to increase calcium intake, some vegetables, such as kale and broccoli, can help.
Although raw food diets might have many health risks, there are always solutions. Just stay calm and solve the problems little by little. Don’t look at raw food diets in terms of deficiency; think about how beneficial they are for your health and environment.
Are you suffering from any listed symptoms above? Which way do you choose to supply any nutrient deficiencies? Don’t forget to sign up for VegHealth to get more interesting upcoming posts.