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Surprising Benefits of Eating Raw Fruits & Veggies

One of the most commonly asked questions I get as a dietitian, is there a benefit to eating raw fruits and vegetables over cooked? There are a few benefits that may surprise you. Humans have been consuming produce in its raw form since we have been on this planet.


The really cool thing about eating produce in its rawest form is that it provides the

Keep in mind that raw produce also includes those that have been dehydrated (such as dried fruits & veggies) or fermented (such as kimchi or sauerkraut).



Digestion & Gut Health

Fruits and veggies are naturally packed with fiber, which is essential for healthy digestion. A higher fiber content will provide more pre-biotic fiber to help feed your good gut bacteria. Raw produce is also chalk full of enzymes to help us naturally break down and absorb the nutrients from the food itself. They really are designed by nature for a reason, and are naturally made to maintain the integrity of these enzymes very well.


When is comes to raw vs. cooked, heating some produce to high temperatures (especially for prolonged periods of time) can break down certain beneficial fibers, nutrients, and enzymes. Cooking is definitely NOT a bad thing by any means, and may even be more beneficial for those who suffer from digestive conditions such as IBS, however it's important to incorporate raw fruits and veggies in your diet to help ensure you're getting getting a wide variety of nutrients in their most bioavailable form!


Hydration

Most fruits and vegetables are majority made of water, adding extra hydration to your diet. When it comes to getting the most hydration from your produce, raw is the way to go! Having a high water content also makes raw produce very filling and nutritious for very little calories, which can be wonderful for weight management.


Oral Health

Ever wonder what we did before toothbrushes and toothpaste? Well consuming fibrous foods like raw fruits vegetables used to take a much larger part in maintaining our oral health! The actual mechanical chewing of crisp, fibrous foods like carrots, celery, apples, pears, and cucumbers, are very efficient in removing plaque from our teeth. This also helps work our jaw and face muscles, so if you're looking to strengthen your jawline, maybe try adding in some more raw fruits and veggies! Your mouth actually has its very own microbiome, and raw produce is a key player in providing essential nutrients to help protect against damaging bacteria, such as those that cause cavities.


Tips to Get in More Raw Produce

  • Wash and prep in advance - having your fruits and veggies ready to go has been a HUGE game changer for me when it comes to incorporating more into my diet. I like to put them in a container where I can clearly see them, because sometimes it can be "out of sight out of mind".

  • Use them as a side - instead of going for the chips or pretzels, throw in a fruit or veggie (or both!) as a side to your meal.

  • Blend them into smoothies - smoothies are a great way to get in tons of both fruits and veggies into one serving. Some sneaky veggies you can't taste (I promise) include cauliflower, zucchini, okra, and dark leafy greens.

  • Make a homemade dip or sauce - add different herbs and greens like spinach and basil to sauces to make a homemade pesto, add extra cucumber in tzatziki sauce, avocado in guacamole, or a green goddess dressing.

  • Incorporate more fresh meals - raw produce doesn't have to just be for salads, add shredded/sliced veggies to sandwiches, wraps, or bowls.




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