July » 2011 » My Raw Food Diet Recipes

Vitamin E Sources

Vitamin E, aka Tocopherol, D’alpha (natural), Dl’alpha (synthetic),is an increasingly popular anti-aging vitamin, and is important to the arteries, blood vessels, heart, lungs, nerves, pituitary gland, and the skin.

It is the belief myself and many others on the raw food diet that the vitamin E sources from natural sources are far superior than the synthetic sources, since the body assimilates organic material and uses it where needed, but most inorganic material does not have the same desired effect. This is why those on the raw food diet have such great skin!

The RDA for vitamin E is: 8-10 IU. The supplementary ranges is: 100-1200 IU

The toxicity level is: 4000+ IU . Excessive intake may produce side effects in some individuals. Toxicity symptoms: elevated blood pressure when starting with high doses.

If you are on the raw food diet, or consume lots of raw food, you probably are getting your RDA of vitamin E, since the plant sources are:

Almonds
asparagus
bran
brown rice
cucumber
dark green vegetables
fruits
kale
nuts
peanuts
seeds
soybeans
unrefined cereals
vegetable oils
wheat germ & oil
whole grains
Hazelnuts 1/2 cup= 14 IU

Vitamin E is not just for the skin, however. It is an important anti-clotting factor, and helps fight arthritis, to name just a couple of important things that it does.

For more information about vitamin E, such as the augmenting nutrients, and inhibiting factors, as well as the animal sources and bodily functions facilitated, deficiency symptoms, and more, get our Nutrition Chart Book.

Potassium in Food

Potassium ranks as one of the most important minerals needed by the body, and yet there is a chronic deficiency in most people’s diet today.

It is easy to get the RDA of potassium if you are on the raw food diet, but if you are on the Standard American Diet, you are probably deficient in potassium. There is no substitute for potassium in food – potassium “pills” are not from sources that your body can use properly. In other words, if you were to try to get your RDA of potassium from these pills, you would “overdose”; your body can’t use the synthetic form, and it would be dangerous and possibly lethal to use that much of it. It is virtually impossible to overdose on the natural potassium in food!

The raw food diet abounds with foods high in potassium.

Apricots
avocado
bananas
broccoli
brusselsprouts
buckwheat
cantaloupe
dates
dried fruits
kidney beans
legumes,
lima beans
nuts
parsley
peaches
potatoes
seeds
soybeans
spinach
tomato juice
tofu
wheat germ
yellow vegetables
carrot juice 1 cup= 769 mg

To see the exact amount of potassium in all kinds of food, please see our Nutrition Chart Book. The Nutrition Charts in this book list the potassium value of just about everything you can imagine – it is truly a great resource to have.

The RDA for potassium is 4700 mg. Some people might think, “well, I know bananas have potassium, so I’ll eat a banana a day”. This is a good start, but, to give you an idea of how much potassium we need, a 3.5 oz banana (maybe 1/2 of a banana) has 370 mgs of potassium in it. This means that you would have to eat 5 large bananas a day, and still not have enough potassium in your diet!

To conclude, getting potassium in food rather than in pill form is the only way to get your RDA; even the best vitamins do not carry nearly what the RDA is for potassium. The raw food diet is the perfect way to get your RDA of potassium.

Vitamin B6 Foods

Vitamin B6 is an important part of the B complex vitamins, and is affects the blood, the central nervous system, the muscles, and the skin.

If you are on the raw food diet, you are probably getting enough vitamin b6, because vitamin b6 foods are common in the raw food diet.

Here’s a list of raw food diet sources:

Avocado
bananas
blackstrap molasses
blueberries
brewer’s yeast
brown rice
cabbage
cantaloupe
green leafy vegetables
melons
mushrooms
peanuts
prunes
raisins
soybeans
soyflour
walnuts
whole grains
wheat germ (toasted) 1 cup=1 mg

As you can see, it is pretty easy to get your daily supply when you know what the vitamin b6 foods are.

For those who don’t eat many of these foods, or who consume alcohol, coffee, estrogens, oral contraceptives, penicillamine, or post-menopausal drugs, have radiation exposure, or use tobacco, you may want to limit your intake of these, as they inhibit the body’s absorption of vitamin b6. At least try to not take your vitamins or eat your vitamin b6 foods with these inhibitors.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, anti-minerals, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications associated with vitamin b6 (as well as for every other vitamin and mineral), please see our Nutrition Chart Book.

The nutrition charts in The Nutrition Chart Book not only give you this information, but it breaks down the nutritional content of many common foods, so that you can see exactly what is in what you are eating. This is a very handy resource to have.

Vitamin b6 does so many important functions ~ make sure you get your daily supply!

Folic Acid and Pregnancy

Although folic acid benefits more than just pregnant women and their unborn children, it is vital during pregnany, and every mother or even expectant mother should make sure she is getting the proper amount. However this nutrient is so vital to digestion, which is the key for absorbing anything, that everyone should make sure they are getting their daily dosage. The daily amount for a normal (not pregnant) person, is 180-200 mcg, but if you are pregnant or considering becoming pregnant, take 400 mcgs a day.

Folic acid benefits everyone by:

stimulating the appetite
brain function – test have been done proving long term supplementation improved cognitive function significantly
cell growth and reproduction – essential in cell growth and reproduction, making folic acid during pregnancy essential
circulation – helps to maintain healthy circulation of the blood throughout the body, and has helped with circulation in the feet.
DNA and RNA production
hydrochloric acid production – essential in digestion, and also helps to absorb folic acid
liver performance – plays an important role
nucleic acid formation – nucleic acid synthesis is strictly dependant on folic acid.
protein metabolism – essential for protein metabolism
red blood cell formation – essential for the formation of healthy red blood cells

Although it is necessary for everyone to have this important B vitamin, folic acid during pregnancy is essential.

Unfortunately, I have seen firsthand what a deficiency can do to an unborn child. I won’t go into the grossness of the deformity, but the child did die soon after taken off of life support.

If you are pregnant take folic acid and pregnancy will be easier as well, since it helps you digest your food.

The plant sources are:

beets
boysenberries
brown rice
cabbage family
cantaloupe
citrus fruits
green leafy vegetables
soybean sprouts
soy flour
spinach

One cup of asparagus has 160 mcgs.

Some other plant sources are: beets, boysenberries, brown rice, cabbage family, cantaloupe, citrusfruits, green leafy vegetables, soybean sprouts, soy flour, spinach,Asparagus 1 cup=160 mcg

If you are taking or using: Alcohol, aspirin, coffee, sulfa drugs, tobacco, or have celiac disease, or a fever, or oral contraceptives, or are under a stress, then your absorption of folic acid may be compromised. It is best to avoid these substances and/or situations for best absorption.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications for this vital nutrient (as well as for every other vitamin and mineral), see our Nutrition Chart Book.

Whether you are pregnant or not, this vital nutrient is essential for good health. With its important function of stimulating hydrochloric acid production so you can absorb nutrition, among the other roles it plays, folic acid benefits the entire body, helping it to achieve and maintain optimum health!

Selenium Benefits

Selenium is one of those trace minerals that you don’t hear a lot about, but it is an essential mineral that is very important.

Selenium benefits include but are not limited to:

Enzyme function – some enzymes require selenium to carry out their function
immune systems as an immune booster. Selenium has a pivotal role in disease defense
eyes – selenium is found in the tissues of the eyes, heart, pancreas,red blood cells, tissue elasticity
heart – a selenium deficiency can lead to heart failure, but it is vital to have organic forms of selenium! Selenium supplements have been found to be harmful.
pancreas – selenium benefits the pancreas by helping to prevent pancreatic cancer. Again, organic sources must be used, not supplements.
red blood cells – selenium protects red blood cells and cell membranes
tissue elasticity – selenium preserves tissue elasticity by delaying the oxidation of polyunsaturated fatty acids.
sexual reproduction – selenium benefits the male reproduction by increasing sperm count and sperm motility.

Selenium has been believed to decrease the risk of breast, colon, lung, and prostate cancer.

Since selenium benefits major organs of the body so vitally, it is important to get your daily supply of it from natural sources. The RDA is 55-70 mcg.

For the daily dosage and supplementary ranges, toxicity, augmenting nutrients, anti-minerals, animal sources, plant sources, bodily parts affected, bodily functions facilitated, deficiency symptoms, and therapeutic applications associated with selenium (as well as for every other vitamin and mineral), see our Nutrition Chart Book.

The functions of and organs that selenium benefits help the entire body achieve and maintain optimum health!

About Me

My Raw Food Diet Recipes is owned by me, Roxanne Vick, a stay-at-home-mom of 11 children. (Yes I gave birth to them all! ♥)

I have long been into the raw food diet, (although not on it full time all the time), for its many health reasons. I have experienced personally healing from eating healthy, and I have experienced healing from prayer and believing the promises Jesus gave us in the Bible.

It is important first of all to know Jesus and what He says about eternity. Without that you’re truly missing the boat. It is also great to know how to live in this life without sickness as much as possible, since we can’t do what we’re supposed to when we are sick.

The Bible says in Ps. 103 that he satisfies our mouth with good things, so that our youth is renewed as the eagles. There is a whole lot in that statement, and in that chapter, but I will stress the point that I think there is a principle here; that when we eat these “good things” our youth will be renewed as the eagles.

Thank you for visiting my website! I hope it is a blessing to you!

♥ Roxanne

My first grandbaby!

Resources

Blank Recipe Books: www.mypersonalrecipebook.com A great gift idea!

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Community Resource:

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Raw Food:

www.fromsadtoraw.com: Raw journal, web site links, facts and tips for staying raw.

Raw Food with Tonya Zavasta Beatiful on Raw is dedicated to helping women become not only radiantly healthy through the raw foods lifestyle, but beautiful as well.

www.shazzie.com Fun, inspiring, interesting and very informative site with transformational pictures, a year long, day by day, raw diary, recipes, and articles.

The Best Day Ever

Restaurant Guide:

HappyCow’s Vegetarian Guide – A searchable dining guide to vegetarian restaurants, natural health food stores, information on vegetarian nutrition, raw food, veganism, vegan recipes, healthy cooking, travel, and more.

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Wine:
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