Raw food

What is Raw food ?
The dictionary definition says it all : Raw /
uncooked; being natural condition; not processed
or refined. Since uncooked, unprocessed and
unrefined foods are alive until the moment we
eat them, they give us that same energy, that vital
life-force that increases our health and make us
strong and vibrant.
Dunja Gulin. (2012) Raw Food Kitchen: naturally vibrant recipes for breakfast, snacks,
main & desserts. UK: Ryland Peters & small

Raw food contain enzymes and vitamins that are
destroyed when exposed to high temperatures.
That is why the raw food “rule” is not to heat
food above 40-47C / 104-117F if you want to
protect all thermally unstable (heat sensitive)
nutrients

Raw foodism (or following a raw food diet) is the
dietary practice of eating only uncooked,
unprocessed foods.
Depending on the exact philosophy or type of
lifestyle and results desired, raw food diets may
include a selection of fruits, vegetables, nuts, seeds,
eggs, fish, meat and dairy products.It may also
include simply processed foods such as various
types of sprouted seeds, cheese, and fermented
foods such as yogurts, kefir, kombucha or
sauerkraut, but generally not foods that have been
pasteurized, homogenized, or produced with the
use of synthetic pesticides, chemical fertilizers,
industrial solvents or chemical food additives.
http://en.wikipedia.org/wiki/Raw_foodism

Raw food diets are not anything new. Popular health
concepts often re-cycle in history and re-appear in a
different era as a "new" idea. Sylvester Graham
promoted raw food diets in 1839. He condemned
cooking and claimed that illness could be prevented by
eating only raw foods. Ellen White, however,
recommended the use of both raw and cooked foods.
She emphasized that some foods needed to be
thoroughly cooked. Her writings make it abundantly
clear that in her household they baked or boiled the
potatoes and beans, cooked their grains and baked
their bread thoroughly.
Winston Craig (2014). Raw Foods - Claims and Reality. Retrieve from
http://www.vegetarian-nutrition.info/updates/going_raw.php

In all variants of the raw food diet, food is
consumed predominantly or exclusively as
uncooked and unprocessed raw food; the main
components of the diet are fruits, nuts, seeds, and
sprouted grains and beans.
Messina V., Mangels A. R., Messina M. J.What is a raw foods diet and are there
any risks or benefits associated with it?. The Dietitian’s Guide to Vegetarian
Diets: Issues and Implications. Jones and Bartlett Publishers Boston, MA.

By simply incorporating more raw food in your
diet you are providing your body with an
abundance of essential enzymes, nutrients in
fibre, all of which are needed for the body to
process food, detoxify, create energy and
perform at its optimum.
Christine Bailey (2012), The Raw Food Diet. London: Duncan Baird Publisher

The Raw Food Diet, according to the food variety,
can be divided into:
1. Raw veganism,
2. Raw vegetarianism
3. Raw animal food diet.
Raw veganism considered to be mostly
widespread.
Healthy Lifestyle (2012). The Raw Food Diet – good or bad? Retrieve from
http://www.healthylifestyleart.com/the-raw-food-diet-good-or-bad

Raw veganism is a plant-based diet that involves no
cooking. No food is heated above 104 degrees
Fahrenheit (40 degrees Celsius). Foods are eaten
fresh, dehydrated with low heat or fermented.
ChristopherWanjek (2013) Reality Check: 5 Risks of RawVegan Diet. Retrieve from
http://www.livescience.com/26278-risks-raw-vegan-diet.html

Enjoying delicious raw foods that optimize your
health by alkalizing your body.At that rate your
elimination system can get rid of the toxins created
when you cook. But when you eat more cooked
food you are consuming acidic toxins faster than
your body can eliminate them so they back up,
disrupting your body's delicate acid/alkaline balance,
a major cause of excess weight and disease.
Heating food above 118 degrees F. causes the
chemical changes that create acidic toxins, including
the carcinogens, mutagens and free-radicals
associated with diseases like diabetes, arthritis, heart
disease and cancer. Cooking also destroys the live
enzymes that aid in digestion and health.
Robert Alan Ross (2009). Why Alkalizing Raw Food IsThe KeyTo Health. Retrieve from
http://www.rawfoodlife.com/#ixzz3PMill7Ii

Your body is actually sort of an alkaline battery, running on
electrons.All life-giving chemical reactions only happen when
electrons or energy flows between atoms. Cooking or
processing causes food to lose electrons - the source of the
energy your body needs.Things that are healthy 'contribute"
electrons/energy, and are called alkalizing or "reducing."Things
that are unhealthy steal electrons/energy, and are called acidic or
“oxidizing” (which means to burn up, rust, break down or
decay).
Your body is designed to be alkaline, like the battery! Because
the pH scale is logarithmic even a fraction of a point can create
huge changes to health! One hydroxyl molecule (-OH) in 550
million is enough to make water conductive. In fact, most
important processes in your body only work within a very
narrow pH range. For example, if the pH of your blood falls to
the low end of its normal range (~7.35-7.45), a .10 difference, it
could reduce the oxygen levels in your blood by as much as
300%!
Robert Alan Ross (2009). Why Alkalizing Raw Food IsThe KeyTo Health. Retrieve from
http://www.rawfoodlife.com/#ixzz3PMill7Ii

Fruit and vegetables, especially raw leafy greens,
which are full of chlorophyll, have the added benefit
of being incredibly alkalizing.
Eating cooked, processed foods and animal products,
this increases the body acidity.Too many acid can
promote inflammation, lower immune function and
reduce levels of alkaline minerals, such as calcium
and magnesium.

Processed vegetables comprised mainly
cooked vegetables. Cooked vegetables also
have a generally lower dietary fiber content
than raw ones, vitamin C can be lost in
cooking water
Rickman JC, Barrett DM, Bruhn CM (2007) Nutritional comparison of fresh,
frozen and canned fruits and vegetables. Part 1.Vitamins C and B
and phenolic compounds. Journal of the Science of Food and
Agriculture 87: 930–944.

Our immune system also becomes stronger and we
have more energy and stamina. Many people
experience intense mental clarity and better focus
after introducing more natural foods into their diet.
Clear complexion, strong hair and nails can also be
side effects of eating this way.
Health benefits :

Dietary guidelines recommend a high intake of
vegetables and fruits and a low intake of SFAs and
cholesterol to reduce cardiovascular morbidity. In
this context, a large body of evidence indicates
that predominantly plant-based diets (vegetarian)
can effectively contribute to the prevention of
cardiovascular disease (CVD).
Hu F. B. Plant-based foods and prevention of cardiovascular disease: an overview.Am. J.
Clin. Nutr. 2003;78:544S-551S.
Health benefits :

The nutrient-rich raw food is high in antioxidants,
phytochemicals, vitamins, minerals, fiber, and healthy
fats (such as omega-3 fatty acids),
so it maximizes health and vitality.
Raw food rich in antioxidants, phytonutrients, and vitamins
that protect the body from free radicals, which attack
healthy cells--and people who are well nourished tend to
feel good and maintain a healthy body weight well into
their golden years.
Fats, especially heat-processed oils, slow you down because
they require long periods of digestion, which steals energy
from your body. Light foods, such as fruits and vegetables,
digest easily.
Dan Ladermann & Cherie Sorie. (2013)Raw Food For Dummies. USAToday Magazine.
Vol. 141 Issue 2816, p60-61.2p.
Health benefits :

less sleep is required when you eat foods that are fresh
and light.When you consume heavy, cooked foods,
especially in the evening, several hours of sleep time are
spent digesting food rather than moving you to the
deep sleep zone that is required to reach beta levels
and the dream state.
Whole, ripe, raw organic plant foods provide the power
needed for strong mental acuity.The essential fats that
the brain requires, such as omega-3 fatty acids, are in
leafy greens, flaxseed, chia, hemp, and walnuts as well as
many other raw plant foods.The human brain also
should get plenty of water, magnesium, and organic
sodium; whole raw foods offer an abundance of these
nutrients.
Dan Ladermann & Cherie Sorie. (2013). Raw Food For Dummies. USAToday Magazine.
Vol. 141 Issue 2816, p60-61.2p.
.
Health benefits :

When nutrient- and water-deficient foods--including
pasta, pizza, and other fare that is laden with
hydrogenated, saturated, and cooked fats and salt--are
replaced with nutrient-dense whole plant foods and
healthy fats, brain function improves.
Reduces or even eliminates their respiratory problems,
colds, flus, and allergies.A raw diet especially is effective
for people who are intolerant of dairy, wheat, and soy
because raw foods virtually have no hidden ingredients.
Apples and carrots, for instance, are dairy- and lactose-
free, wheat- and grain-free, soy-free, egg-free, and even
corn free.A raw diet would eliminate a lot of allergy-
related worries.
Dan Ladermann & Cherie Sorie. (2013). Raw Food For Dummies. USAToday Magazine.Vol.
141 Issue 2816, p60-61. 2p.
Health benefits :

When our liver overworked and we cant’s detoxify
effectively, waste products and toxins will be stored
in our fat cells – so there more toxins that are in
our bodies.
By nourishing the liver with raw foods, we also
enable it to carry out other important tasks more
effectively, such as balancing blood sugar, reducing
cravings, eliminating excess hormones and
producing bile to break down fats and keep
cholesterol levels healthy.
Health benefits :

The present study, found that raw fruit and vegetable
consumption was inversely related with CHD (Coronary
Heart Disease) incidence.To the best of our knowledge,
this is the first prospective cohort study that examined
raw fruit and vegetables using an integral approach raw
fruit and vegetables are rich sources of nutrients and
bioactive phytochemicals that may have beneficial
effects on CHD incidence.
Oude Griep LM, Geleijnse JM, Kromhout D, Ocke´ MC,VerschurenWMM (2010) Raw
and Processed Fruit andVegetable Consumption and 10-Year Coronary Heart
Disease Incidence in a Population-Based Cohort Study in the Netherlands. PLoS
ONE 5(10): e13609.doi:10.1371/journal.pone.0013609

It is well-known that processing improves the
bioavailability and bio accessibility of bioactive
compounds in fruits and vegetables. Heat treatment
enhances the bioavailability and strengthens the
beneficial health effects of lycopene as well as carotenes
and folate. Lycopene, for example, the main carotenoid in
tomatoes, accounts for ,50% of the carotenoids in human
blood and is suggested to protect against CVD
(cardiovascular disease).
Oude Griep LM, Geleijnse JM, Kromhout D, Ocke´ MC,VerschurenWMM (2010). Raw
and Processed Fruit andVegetable Consumption and 10-Year Coronary Heart
Disease Incidence in a Population-Based Cohort Study in the Netherlands.
PLoS ONE 5(10):e13609.doi:10.1371/journal.pone.0013609

To release all the valuable nutrients from within
the cells, the cell walls need to be ruptured. It is
not easy. This is why eating greens without
masticating the thoroughly would not satisfy on
nutritional needs. In simple words, we need to
chew our greens to a creamy consistency in
order to get this benefits.
Victoria Boutenko (2007). How to End your dependency on cooked Food .
California: North Atlantic books

There are five main types of nutrients:
carbohydrates, proteins, fats, vitamins and minerals.
In addition to the big five, water and fiber are also
essential for our body to function properly.The
staple ingredients of a largely raw-food diet are rich
in carbohydrates, water,‘good‘ fats, fibre, vitamins
and minerals
Dunja Gulin. (2012) Raw Food Kitchen: naturally vibrant recipes for breakfast, snacks, main &
desserts. UK: Ryland Peters & small

However, some foods cannot be eaten raw: some
vegetables, grains, grain sprouts and most bean and
bean sprouts
Dunja Gulin. (2012) Raw Food Kitchen: naturally vibrant recipes for breakfast,
snacks, main & desserts. UK: Ryland Peters & small

Vegetables in the markets and restaurants had higher
total coliforms and E. coli counts than the vegetables at
the vegetable cultivation fields. it was found that
vegetables are washed in nearby canals after
harvesting. Those canals are contaminated with human
and animal excreta, which in turn may contaminate the
vegetables.
Nguyen Thi Van Ha, Masaaki Kitajima, Nguyen Vo Minh Hang, Koichi Matsubara, Satoshi
Takizawa, Hiroyuki Katayama, Kumiko Oguma and Shinichiro Ohgaki (2008).
Bacterial contamination of raw vegetables, vegetable-related water and
river water in Ho Chi Minh City, Vietnam. Water Science & Technology—
WST 58.12/2008

Cooking is a preventive measure against lethal
and harmful bacteria.
A number of major food poisonings have been
caused by raw or improperly cooked foods
contaminated with Salmonella and E. coli
07:H157. Sufficient heat is required to destroy
these dangerous organisms.
Winston Craig (2014).Raw Foods - Claims and Reality. Retrieve from

Low mineral absorption.
Many nutrients are locked within the tough fibrous
matrix of vegetables. These are bio unavailable if eaten
raw because:
a) Human beings cannot digest cellulose and other
fibrous starches. Humans lack the enzymes to digest
cellulose and other vegetable fibers. This is a fact, even
if one does not like it. Taking a cellulose enzyme might
help a little, but will not overcome this problem.
b) Many people also have very weak digestion, making it
even harder to digest vegetable fibers. Cooking breaks
down the starch and cellulose and other fibers,
releasing the minerals, in particular, and perhaps other
phytonutrients. While raw food provides more of a few
vitamins such as vitamins C and E, this is more than
offset, in most cases, because we cannot digest
vegetable fibers very well.
Lawrence Wilson (2014). Raw Food and Juicing. The Center For Development.
Retrieve from http://drlwilson.com/articles/Raw%20Food192.htm

Raw foods are somewhat irritating to the
digestive tract.
Sugars found in fruit and other sweets are also
irritating. One reason for this may be that they
feed improper intestinal microorganisms such as
yeasts and parasites.
Lawrence Wilson (2014). Raw Food and Juicing.The Center For Development.

Raw food fills up the stomach, reducing the amount
of other food that one can eat.
This may sound like a silly reason to avoid raw foods.
However, the bodies today are so nutrient-deficient
that filling your stomach with large salads, for
example, is not healthful at all. One does not obtain
enough minerals from salads, and there is little room
left for other more nutrient-dense foods.
Lawrence Wilson (2014). Raw Food and Juicing. The Center For Development. Retrieve
from http://drlwilson.com/articles/Raw%20Food192.htm

Food Poisoning
Eating raw foods, such as meat or fish, contaminated
with bacteria, parasites, viruses or harmful chemicals
can cause food-borne illnesses. Diarrhea is a common
symptom of eating contaminated foods that can
interfere with absorption of nutrients from foods.
Research conducted by scientists at the Federal
University of Bahia in Brazil and published in the
"Journal of Pediatrics" in August 2001 discovered that
diarrhea can cause incomplete absorption of
carbohydrates, such as fruit juice.
Jeffrey Traister ( 2012). Digestion Problems From Raw Food. Retrieve from
http://livewell.jillianmichaels.com/digestion-problems-raw-food-5519.html

Cleanliness
This is a problem today with some raw foods,
including even salads at salad bars. It is mainly a
problem in restaurants, where one does not know
how clean the vegetables are.
It is also a serious problem with all meats, fish, eggs
and seafood. Please do not eat these raw, no matter
what anyone claims! They contain bacteria, parasites
and other microorganisms, many of which are killed
by proper cooking.
http://livewell.jillianmichaels.com/digestion-problems-raw-food-
5519.html

Ulcers
Eating raw foods can increase your risk of bacterial
infections that can affect your gastrointestinal tract and
your ability to digest and absorb nutrients. Helicobacter
pylori, or H. pylori, is a bacterium that can cause
stomach and small intestinal ulcers. Research by
scientists at that Department of Health and Animal
Welfare in Valenzano, Italy and published in the
"International Journal of Food Microbiology" in May
2008 discovered that raw goat milk may contain H.
pylori DNA. The scientists conclude that raw goat milk
may increase the risk of H. pylori infections in humans
who consume it.

Maldigestion
Eating plentiful amounts of vegetables each day can
help you reduce your risk of chronic diseases, such as
cancer, heart disease, Type 2 diabetes and high blood
pressure, according to the Centers for Disease
Control and Prevention. However, eating raw
vegetables may cause gas and bloating. Raw vegetables
contain enzymes that may help you digest the food,
but they also contain an insoluble fiber called cellulose
that humans are unable to digest. Unlike cows, human
intestines do not have bacteria that produce an
enzyme called cellulase to help you digest cellulose
into sugars. However, fermenting raw vegetables can
pre-digest the fiber before you eat them.

Although published techniques for recovering
parasites from fruit and vegetables are generally
inadequate, with low and variable recovery
efficiencies, this scarcity of scientific information is
probably a reflection of the surveillance systems in
place, rather than there being particular problems
with fruits and vegetables.
C. J. UNEKE BSC MSC (2007). Potential for geohelminth parasite transmission by raw fruits and
vegetables in Nigeria: Implication for a risk profile. Journal of Nutritional
&Environmental Medicine February 2007; 16(1): 59–68

improving washing habits and raising the awareness
of the hygienic conditions of raw vegetables and the
awareness of microbial health risks of eating raw
vegetables are also important tasks for the better
health
C. J. Uneke (2007). Potential for geohelminth parasite transmission by raw fruits and
vegetables in Nigeria: Implication for a risk profile. Journal of Nutritional
&Environmental Medicine February 2007; 16(1): 59–68

Physical pH of raw foods.
You’ve probably heard of foods being “alkaline” or “acidic”—
that is, some leave an alkaline residue after digestion, while
others leave an acidic one. But when it comes to dental health,
you’ve also got to consider the actual pH of food when it first
enters your mouth and hits the surface of your teeth.
Regardless of what happens to food after metabolization, the
initial contact is what can cause the most damage.
Here’s a list of the pH of some raw foods taken from FDA
measurements. The lower the number, the more acidic the
food; 7 is considered neutral, although anything with a pH of 5
or greater is less likely to damage your teeth. Citrus often gets
a bad rap, but notice that some other fruits—especially
berries, plums, and grapes—have an even lower pH than
oranges. And bear in mind that unripe fruit will typically have
values lower than the ones listed.
Denise Minger (2010). Dental Drama:Tooth Problems on the Raw Diet (Part 1). Retrieve
from http://rawfoodsos.com/2010/01/24/dental-drama-tooth-problems-on-the-
raw-diet-part-1/

Aloe juice: 6.0 – 6.8
Apple, Red Delicious: 3.9
Apple, Golden Delicious: 3.6
Apple, Jonathan: 3.3
Apple, McIntosh: 3.3
Apricots: 3.3 – 4.8
Asparagus: 6 – 6.7
Avocado: 6.3 – 6.6
Bananas, red: 4.6 – 4.8
Bananas, yellow: 5.0 – 5.3
Beets: 5.3 – 6.6
Blackberries: 3.9 – 4.5
Blueberries: 3.1 – 3.3
Broccoli: 6.3 – 6.5
Cantaloupe: 6.1 – 6.6
Carrots: 5.9 – 6.4
Cauliflower: 5.6
Celery: 5.7 – 5.9
Cherries, Royal Ann: 3.8
Chives: 5.2 – 6.3
Coconut meat: 5.5 – 7.8
Corn: 5.9 – 7.3
Cucumbers: 5.1 – 5.8
Dates: 4.1 – 4.9
Eggplant: 5.5 – 6.5
Fennel: 5.5 – 5.9
Figs, Calamyrna: 5.2 – 6.0
Garlic: 5.8
Ginger: 5.6 – 5.9
Gooseberries: 2.8 – 3.1
Grapes, Concord: 2.8 – 3.0
Grapes, Lady Finger: 3.5 – 3.6
Grapes, Malaga: 3.7 – 3.8
Grapes, Muscadine: 3.2 – 3.4
Grapes, seedless: 2.9 – 3.8
Grapefruit: 3.0 – 3.8
Honey: 3.7 – 4.2
Jackfruit: 4.8 – 6.8
Jujube: 5.2
Kale: 6.4 – 6.8
Kelp: 6.3
Kumquat: 3.6 – 4.2
Leeks: 5.5 – 6.2
Lemon juice: 2.0 – 2.6
Lettuce, Boston: 5.9 – 6.1
Lettuce, iceberg: 5.7 – 6.1
Denise Minger (2010). Dental Drama:Tooth Problems on the Raw Diet (Part 1). Retrieve
from http://rawfoodsos.com/2010/01/24/dental-drama-tooth-problems-on-
the-raw-diet-part-1/

Potential effects of cooking
Thyroid Health
Many vegetables in the cruciferous family such as kale,
broccoli, cauliflower, cabbage, mustard greens and
brussel sprouts contain what are known as goitrogens.
Goitrogens are naturally occurring compounds in some
foods that may block thyroid function and can
eventually lead to goiter and hypothyroidism. For
people with an already weakened thyroid function, or
for those who have a propensity to thyroid disorders,
goitrogens can worsen the ability of your thyroid to
produce important hormones. Goitrogens can be
deactivated by heat. So, cooking your vegetables can
deactivate a good amount of goitrogens.
Caroline La (2014).3 Reasons No One Should Be On A Raw Foods Diet. Retrieve from
http://www.mindbodygreen.com/0-13454/3-reasons-no-one-should-be-on-a-
raw-foods-diet.html

Digestive Health
Plants and vegetables have cellulose and other fibrous
structures that our stomachs have a hard time breaking
down. Human stomachs are not like other vegetarian
animals such as cows. Many of these animals have extra
stomachs to help break down and digest the tough plants
and grasses they eat. Humans, unfortunately, don’t have these
extra stomachs to break down all the fibrous cellulose
contained in plants.This makes it especially difficult to digest
vegetable fibers.When we’re constantly eating foods that
our bodies cannot digest, our ability to digest foods in
general is weakened.A weakened digestive system can cause
bloating, indigestion, constipation or loose stools, weight
gain, malnutrition, food allergies and a lowered immune
system. Our digestive system is a key element to good
health, so it’s important to ensure it is healthy and
functioning properly.
Caroline La (2014). 3 Reasons No One Should Be On A Raw Foods Diet. Retrieve from
http://www.mindbodygreen.com/0-13454/3-reasons-no-one-should-be-on-a-raw-
foods-diet.html

Nutrient Absorption
If we are unable to digest our foods, there's a good
chance that we're not absorbing many of the nutrients
in the foods we eat. A lot of the nutrients in vegetables
are stored in its tough fibers. Unless we break down
these vegetable fibers, our bodies will not be able to
use these nutrients.
Caroline La (2014). 3 Reasons No One Should Be On A Raw Foods Diet.
http://www.mindbodygreen.com/0-13454/3-reasons-no-one-should-be-
on-a-raw-foods-diet.html

Fresh vegetable is characterized by high antioxidant
activity, because of its composition.The cooking process
of vegetable in meaningful way, lowering of antioxidant
activity of its antioxidants especially of vitamin C,
polyphenols and to the lesser extent of β-carotene
what confirms that vegetable should be eaten as raw or
low processed eg. after blanching
Elżbieta Sikora, Izabela Bodziarczyk (2012). Composition And Antioxidant Activity of Kale
(Brassica Oleracea L.Var.Acephala) Raw and Cooked.Acta Scientiarum
Polonorum.Technologia Alimentaria. Jul-Sep2012,Vol. 11 Issue 3, p239-248.
10p.

Cooking, especially for long periods, can damage
some vitamins. Boiling and steaming causes some
vitamins and minerals to seep out of the food.
Chemicals thought to cause cancer are formed when
food is burned or oils are heated above the point at
which they smoke. Deep-frying foods causes trans
fats to form.
On the plus side, cooking can break down food
components that would otherwise bind minerals and
prevent their absorption. It can soften fiber, which
allows more food to be eaten. Cooking liberates
some nutrients, such as beta-carotene and other
antioxidants, for easier absorption
Jack Norris, Ginny Messina, MPH, RD. (2010) Vegan For Life. Retrieve from
http://www.veganhealth.org/articles/cooking

REFERENCES :
Caroline La (2014). 3 Reasons No One Should Be On A Raw Foods Diet. Retrieve
from http://www.mindbodygreen.com/0-13454/3-reasons-no-
one-should-be-on-a-raw-foods-diet.html
Christopher Wanjek (2013) Reality Check: 5 Risks of Raw Vegan Diet. Retrieve
from http://www.livescience.com/26278-risks-raw-vegan-
diet.html
C. J. Uneke (2007). Potential for geohelminth parasite transmission by raw
fruits and vegetables in Nigeria: Implication for a risk profile.
Journal of Nutritional &Environmental Medicine February 2007;
16(1): 59–68
Dan Ladermann & Cherie Sorie. (2013)Raw Food For Dummies. USAToday
Magazine.Vol. 141 Issue 2816, p60-61. 2p.
Denise Minger (2010). Dental Drama: Tooth Problems on the Raw Diet (Part 1).
Retrieve from http://rawfoodsos.com/2010/01/24/dental-drama-
tooth-problems-on-the-raw-diet-part-1/
Dunja Gulin. (2012) Raw Food Kitchen: naturally vibrant recipes for breakfast,
snacks, main & desserts. UK: Ryland Peters & small

Elżbieta Sikora, Izabela Bodziarczyk (2012). Composition And Antioxidant
Activity of Kale (Brassica Oleracea L. Var.Acephala) Raw and
Cooked. Acta Scientiarum Polonorum. Technologia Alimentaria.
Jul-Sep2012, Vol. 11 Issue 3, p239-248. 10p.Jack Norris, Ginny
Messina, MPH, RD. (2010) Vegan
Healthy Lifestyle (2012). The Raw Food Diet – good or bad? Retrieve from
http://www.healthylifestyleart.com/the-raw-food-diet-good-or-
bad
Hu F. B (2003) Plant-based foods and prevention of cardiovascular disease: an
overview. Am. J. Clin. Nutr, 78:544S-551S.
Jack Norris, Ginny Messina, MPH, RD. (2010) Vegan For Life. Retrieve from
http://www.veganhealth.org/articles/cooking
Jeffrey Traister (2012) Digestion Problems From Raw Food. Retrieve from
http://livewell.jillianmichaels.com/digestion-problems-raw-food-
5519.html
Lawrence Wilson (2014). Raw Food and Juicing. The Center For Development.
Messina V., Mangels A. R., Messina M. J. What is a raw foods diet and are
there any risks or benefits associated with it?. The Dietitian’s
Guide to Vegetarian Diets: Issues and Implications. Jones and
Bartlett Publishers Boston, MA.

Nguyen Thi Van Ha, Masaaki Kitajima, Nguyen Vo Minh Hang, Koichi
Matsubara, Satoshi Takizawa, Hiroyuki Katayama, Kumiko Oguma
and Shinichiro Ohgaki (2008). Bacterial contamination of raw
vegetables, vegetable-related water and river water in Ho Chi
Minh City, Vietnam. Water Science & Technology— WST
58.12/2008
Oude Griep LM, Geleijnse JM, Kromhout D, Ocke´ MC, Verschuren WMM
(2010) Raw and Processed Fruit and Vegetable Consumption and
10-Year Coronary Heart Disease Incidence in a Population-Based
Cohort Study in the Netherlands. PLoS ONE 5(10):
e13609.doi:10.1371/journal.pone.0013609
Rickman JC, Barrett DM, Bruhn CM (2007) Nutritional comparison of fresh,
frozen and canned fruits and vegetables. Part 1. Vitamins C and B
and phenolic compounds. Journal of the Science of Food and
Agriculture 87: 930–944.
Robert Alan Ross (2009). Why Alkalizing Raw Food Is The Key To Health
Retrieve from http://www.rawfoodlife.com/#ixzz3PMill7Ii
Victoria Boutenko (2007). How to End your dependency on cooked Food.
California: North Atlantic books
Wikipedia (2015). http://en.wikipedia.org/wiki/Raw_foodism
Winston Craig (2014). Raw Foods - Claims and Reality. Retrieve from

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