RAW FOOD 101 © 2004
Nutritional Basics

The daily recommendation is for 30 grams up to 60 grams, and at least 4 of these grams ought to contain essential fatty acids, according to Dr. Karin Kratina.

The daily recommendation is for .8 grams per kilogram of weight you are, according to Dr. Kratina.

A minimum of 25 grams to 35 grams daily.

Minerals: How much of each? How to get it?
  • Calcium: 800mg →Leafy green vegetables.
  • Phosporus: 800mg →Nuts.
  • Magnesium: 350mg →Bananas, apricopts and nuts.
  • Iron: 10mg →Leafy green vegetables.
  • Zinc: 15mg → Pumpkin and sunflower seeds, and wheat germ.
  • Iodine: 150mg → Sea, celtic or Himalayan salt.

    Vitamins: How much of each? How to get it?
  • A: 1000 micrograms → Green and orange vegetables.
  • D: 5 micrograms → The sun.
  • C: 60mg → Citrus fuits, strawberries, tomaotes and bell peppers.
  • B1: 1.2mg → Wheat germ.
  • B2: 1.4mg → Leafy green vegetables.
  • B12: 2 micrograms → Seavegetables and algea from Klamath Lake are good.
  • Folic Acid: 200 micrograms → Leafy green vegetables are a good source.

    Supplements I advise against consuming supplements because you can get all the nutrients you need without taking them, but if you plan to buy them anyway, make sure you purchase them from a store with a high turnover rate. Remember to store them in a cool and dry place to ensure their effectiveness.