Overview
Although you can't get all the nutrients you need from raw fruits, vegetables and nuts, these three foods offer many of the vitamins, minerals, fiber, fat and protein that your body requires to stay healthy. Eating fruits, vegetables and nuts without heat preparation may help to preserve some of their nutrients, especially vitamin C, a water-soluble vitamin that may degrade during cooking. When you eat raw, unpeeled fruits and vegetables, you may benefit from the high concentrations of nutrients in their skin.
Fiber, Protein and Fat
Fruits, vegetables and nuts are high in fiber, a complex carbohydrate that your body can't digest. Although you derive few nutrients from fiber, it helps waste pass through your digestive tract and affects the rate of absorption of the foods you eat. Raw fruits and vegetables have virtually no fat. Nuts are rich in protein, a nutrient that provides the basic materials for your body's tissues, hormones, enzymes and other compounds. Nuts also provide monounsaturated and polyunsaturated fats, which do not raise your cholesterol and help to prevent heart disease. Your body needs fat for energy, insulation and nutrient absorption.
Vitamins and Minerals
Many fruits and vegetables are rich in vitamins A and C, essential nutrients that support your immune system and promote healthy skin, hair and nails. Fruits and vegetables also contain folate, a B vitamin that promotes healthy brain and nerve function. Many fruits, vegetables and nuts are good sources of potassium, a mineral that's vital for maintaining fluid balance and regulating your blood pressure. Vitamin E, abundant in nuts, protects the health of your arteries. Nuts are rich in potassium, calcium, zinc, iron, selenium, and other essential minerals. Raw, unsalted nuts provide these nutrients without added sodium.
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