Maximize Your Raw Food Benefits | Boost Nutrient, Vitamin & Mineral Absorption!

The last time Jennifer Diamond interviewed me was so much fun that we had to do it again, this time diving into ways to help

Maximize Your Raw Food Benefits| Boost Nutrient, Vitamin & Mineral Absorption!

In this latest chat with Jennifer Diamond, certified plant-based nutrition coach, on her YouTube channel, we discussed simple ways to maximize raw foods’ benefits and enhance absorption of key nutrients, vitamins, and minerals. I also shared some of my own experiences and practical advice for making the most out of a raw vegan lifestyle; I hope you enjoy it!

My Raw Vegan Journey: From Skeptic to Advocate

I shared how my path to raw veganism was anything but straightforward. Growing up in Canada, I never imagined I’d one day be living in Sweden, let alone thriving on a raw food lifestyle. Skateboarding, yoga, and a quest for better health led me to delve deeper into nutrition. Over time, I transitioned to a raw diet, and the results were transformative: I experienced improved recovery, better mental health, and a newfound sense of purpose that now fuels my work as a coach and chef.

Common Nutrient Absorption Challenges

Jennifer and I discussed a key concern for many transitioning to a raw food lifestyle: digestive issues and nutrient absorption. Many people come from diets high in processed foods and fats, which can leave the digestive system and microbiome less than optimal. This can make it harder to absorb nutrients like iron, calcium, zinc, and even proteins, as low stomach acid (HCL) from prior diet and stress can reduce protein digestion and assimilation. Another common challenge, often the number one concern when adopting a raw diet, is simply consuming enough calories, as raw foods are less calorie-dense and more filling due to their high water and fiber content.

To support better protein absorption and overall digestion, it is beneficial to gradually increase your intake of leafy greens over weeks and months. This can help naturally stimulate stomach acid production over time and aid in rebuilding the microbiome for better digestion. Focusing on easy-to-digest foods like ripe fruits and tender greens, chewing thoroughly, and gradually introducing fiber-rich vegetables allows your digestive system and microbiome to adapt. This gentle approach not only improves nutrient absorption but also makes the transition to a raw food lifestyle more enjoyable and sustainable.

Science Note: When approached with intention, plant-based, vegan, and raw vegan diets are not only nutritionally adequate but can also be incredibly nutrient-dense and health-promoting. While certain nutrients require mindful attention, such as B12, research shows that a varied, well balanced vegan diet can meet all essential needs and even show benefits for disease prevention and even reversal. Simple strategies like pairing vitamin C-rich fruits with iron-containing greens can significantly boost absorption, and practices like soaking or sprouting nuts and seeds help enhance mineral bioavailability. With awareness and diversity, a whole food, plant-based lifestyle offers abundant nourishment and long-term vitality.

The Importance of Mindful Eating and Stress Reduction

We talked about how stress can significantly impact digestion and nutrient absorption. High stress reduces stomach acid and enzyme production, making it harder to break down and assimilate nutrients. I encouraged listeners to eat mindfully, chew thoroughly, and create a calm environment around meals—simple steps that can make a big difference.

Food Combining and Simplicity

One of my favorite tips is to keep things simple: eat fruit when you’re hungry, enjoy greens when you crave something savory, and avoid overcomplicating meals. Food combining, that is pairing foods that digest well together, can help streamline digestion, especially for those new to raw. For example, eat fruit on an empty stomach and save heavier, fat-containing meals for later in the day.

Mixing Fat with Fruit

Another important point we discussed was the common advice to pair fruit with fats (like nuts or seeds) to slow sugar absorption and stabilize blood sugar. While this is often recommended, I highlighted insights from Dr. Cyrus Khambatta and Robbie Barbaro of the “Mastering Diabetes” program and their New York Times bestseller, “Mastering Diabetes,” whose research and practical experience show that pairing high-fat foods with fruit can actually hinder optimal insulin function and digestion. Their approach, backed by both science and real-world results, demonstrates that a low-fat, fruit-focused diet, especially when combined with leafy greens, can help support healthy blood sugar levels and even help predictably reverse type 2 diabetes. This perspective underscores the importance of focusing on simple, well-combined raw foods for both digestion and metabolic health.

Key Nutrients to Watch

We covered the nutrients raw foodists should be most mindful of:

Vitamin B12: This is Essential for everyone, not just vegans. Getting tested and supplementing if necessary is wise; unfortunately, unnatural living and sanitation make this more necessary now than ever before.
Iron & Calcium: Focus on leafy greens and pair them with vitamin C-rich foods for better absorption. Avoid overdoing greens with high oxalates, such as spinach and chard.
Zinc & Omega-3s: Include raw mushrooms, as well as smaller amounts of seeds like pumpkin, hemp, chia, and flax.
Iodine: Consider mushrooms and or quality sea vegetables from Seaveg.com and or RawNori.com if needed. (5% off code CHRIK5 for rawnori.com)

Science Note: While all whole plant foods contain all of the essential amino acids, eating variety over the weeks, months and year helps to ensure that you meet your needs. The protein myth persists, but studies confirm that a well-planned plant-based diet provides adequate protein for most people.

Sprouting and Soaking

I shared that while sprouting and soaking can boost nutrient absorption, especially for legumes, nuts, and seeds, they’re not mandatory for everyone. If you enjoy them, great! If not, focus on fruits and vegetables, which are naturally easy to digest and rich in nutrients.

B12 and Supplementation

We discussed the importance of B12, noting that deficiency is common across all diets due to modern food practices. I recommend regular testing and, if needed, supplementing with a reliable B12 source. It’s inexpensive, safe, and crucial for long-term health.

Busting Raw Food Myths

We tackled common myths, like the idea of Mucoid Plaque, or that raw vegans can’t get enough protein, or that you must grow all your own food. I shared that I mostly eat conventional produce and have consistently excellent bloodwork. The key is to focus on abundance, variety, and enjoyment, not perfection.

Practical Tips for Success

Eat enough: Don’t be afraid of large portions, especially of fruit.
Stay hydrated: Water-rich foods and proper hydration support digestion.
Move your body: Regular activity boosts appetite and nutrient uptake.
Test, don’t guess: Get regular bloodwork to track your health and adjust as needed.
Keep it fun: Try new recipes, enjoy seasonal produce, and don’t stress about the small stuff.

Raw vegan living doesn’t have to be complicated or stressful. You can thrive physically, mentally, and emotionally with a focus on whole, fresh foods, mindful eating, and a little nutritional awareness. As I shared with Jennifer, the most important thing is to enjoy the journey, listen to your body, and keep things simple.

A huge thanks to Jennifer!

Thanks again to Jennifer Diamonds for having me on her channel. Her passion for plant-based living is super inspiring, and I’m grateful to have shared my insights with her audience.