Svaigēdāji

Svaigēdāju uzturā ietilpst dārzeņi, augļi, ogas, sēnes, pākšaugi, rieksti un sēklas, graudaugi, dažādi diedzējumi, dīgsti un jūras aļģes. Uzturā tiek iekļauti arī tā sauktie superfood, kas ir dabas produkti ar ļoti koncentrētu uzturvērtību, piemēram, spirulīna (zilganzaļā aļģe), čia sēklas un citi. Alkohols un kafija pavisam stingriem svaigēdājiem ir tabu. Daži svaigēdāji savā uzturā iekļauj svaigu, nepasterizētu pienu, kefīru un jēlas olas, bet principā dzīvnieku izcelsmes produkti lietoti netiek.

This is also a tricky one, Devje adds. “On the one hand, cooking spinach boosts its antioxidant content, and on the other, polyphenols in spinach are prone to degradation when cooked. It depends on the nutrient you’re looking at.”

As much as people love eating raw carrots with dip, you’re better off cooking them for nutrients.
“The cooking process releases more beta-carotene, which is an antioxidant that gets converted to vitamin A in your body, which is beneficial to your eyes and immune system,” Allidina says.

Asparagus is another vegetable that should be cooked. “This process breaks down the fibre, making it easier to digest and absorb nutrients like vitamins A, B, C, E, and K. Cooking this veggie increases absorption of vital nutrients and antioxidants.”

Not only do red kidney beans taste pretty bad when they are raw, but just a handful of them can result in nausea, vomiting, and diarrhea thanks to the high amounts of phytohaemagglutnin (a poisonous lectin) that is found within them. When red kidney beans are cooked, the amount of this poisonous compound is significantly reduced within them which enables the body to digest them harmlessly.