Throw Away Your Multivitamins and Eat These 10 Raw Superfoods Instead

These 10 Raw Superfoods Will Make You Stronger at 40 Than You Were at 20

Are you a woman over 40 looking to enhance your health through a raw food or high-raw vegan lifestyle? - You're in the right place!


This guide will introduce you to 10 powerful raw superfoods that can revolutionize your diet, supporting your fitness goals, hormone balance, and overall vitality.

The Power of Raw: Why Choose a High-Raw Vegan Diet?

Raw foods are nature's nutritional powerhouses, offering maximum benefits in their unprocessed state. For women embracing a high-raw vegan lifestyle, these foods preserve heat-sensitive vitamins, enzymes, and antioxidants that are crucial for muscle recovery, fat loss, and vibrant health.

10 Must-Have Raw Superfoods for Women Over 40

1. Spinach

Spinach is a leafy green superhero packed with iron, calcium, and vitamins A and C. For women over 40, spinach is particularly beneficial due to its high vitamin K content, which supports bone health – crucial for heavy lifting and preventing osteoporosis.


How to include it: Add raw spinach to smoothies, use it as a base for salads, or blend it into a raw pesto.

2. Blueberries

These tiny berries are antioxidant powerhouses, helping to combat oxidative stress and inflammation that can hinder muscle recovery and fat loss. They're also low in calories and high in fiber, making them perfect for weight management.


How to include them: Enjoy them as a snack, or blend them into smoothies.

3. Chia Seeds

Chia seeds are rich in omega-3 fatty acids, fiber, and protein. They support heart health, provide sustained energy, and can help with appetite control – all essential for women over 40 engaged in strength training.


How to include them: Blend them first then sprinkle them on salads, add to smoothies, or make a chia seed pudding for breakfast.

4. Avocado

Avocados are rich in monounsaturated fats, which support heart health and hormone balance. They're also high in potassium, which is essential for muscle function and recovery.


How to include it: Include as a salad topping, add to smoothies for creaminess, or use as a base for raw chocolate mousse.

5. Kale

Kale is a nutrient powerhouse, rich in vitamins A, C, and K, as well as antioxidants. It supports bone health, skin elasticity, and overall immune function – all crucial for women over 40.


How to include it: Massage raw kale with lemon juice and avocado for a hearty salad, add to smoothies, or make raw kale chips in a dehydrator.

6. Raw Cacao

Raw cacao is rich in flavonoids, which have been shown to support heart health and cognitive function. It's also a good source of magnesium, which is essential for muscle and nerve function.


How to include it: Add raw cacao powder to smoothies, make raw energy balls, or sprinkle cacao nibs on smoothie bowls.

7. Coconut

Raw coconut meat is rich in medium-chain triglycerides (MCTs), which can support fat loss and provide quick energy. It's also high in fiber, supporting digestive health and satiety.


How to include it: Enjoy fresh coconut meat as a snack, add shredded coconut to smoothie bowls, or use coconut flour in raw desserts.

8. Pumpkin Seeds

Pumpkin seeds are a great source of zinc, which is crucial for immune function and skin health. They're also rich in magnesium, supporting muscle and nerve function.


How to include them: Snack on raw pumpkin seeds, add to salads, or blend into homemade pesto.

9. Beets

Raw beets are rich in nitrates, which can improve blood flow and support exercise performance. They're also high in betalains, antioxidants that support liver health and detoxification.


How to include them: Grate raw beets into salads, juice them, or slice thinly and marinate for a raw beet carpaccio.

10. Turmeric

While often used in cooking, raw turmeric root can be a powerful addition to your diet. It's known for its anti-inflammatory properties and can support joint health and recovery from intense workouts.


How to include it: Grate fresh turmeric into salad dressings, add to smoothies, or make a raw golden milk with nut milk.

Busting the Oxalate Myth: Why Raw Spinach is Safe and Beneficial

What Are Oxalates?

Oxalates, or oxalic acid, are naturally occurring compounds found in nearly every human-appropriate food, not just spinach. In fact, our bodies are well-equipped to handle oxalates. The human digestive tract contains a bacteria called Oxalobacter, which is specifically designed to break down oxalic acid.

Oxalate Concerns

Concerns about oxalates in spinach and other leafy greens are often overblown. Contrary to popular misconceptions, oxalates in foods like spinach are not the culprits behind kidney stones or joint pain.


Kidney stones are primarily a symptom of toxemia or toxicosis, often resulting from a highly acidic diet rich in meat, dairy, and processed beverages, while people consuming a natural, plant-based diet rarely experience them.


Similarly, joint pain is typically a result of inflammation due to bodily acidosis from acid-forming foods, not from consuming nutrient-rich, plant-based foods like spinach.

In a high-raw vegan diet, oxalates are not a concern because:

  • 1. The human body naturally processes and eliminates oxalates efficiently.


  • 2. The high nutrient density of spinach and other leafy greens far outweighs any potential mineral binding that may occur.


  • 3. A balanced, plant-based diet provides ample minerals, offsetting any minor reductions in absorption.


  • 4. Proper hydration helps your body efficiently process oxalates.

Incorporating Raw Superfoods into Your High-Raw Vegan Lifestyle

Now that we've explored these 10 raw superfoods, let's discuss how to incorporate them into a high-raw vegan diet that supports strength, fat loss, and vitality for women over 40.


Pre-Workout Fuel

Blend spinach, blueberries, and chia seeds for an energizing green smoothie. This combination provides iron for energy, quick carbs from berries, and sustained energy from chia seeds.


Post-Workout Recovery

Create a kale salad with avocado, pumpkin seeds, and a turmeric dressing. This meal offers protein for muscle recovery, healthy fats, and anti-inflammatory compounds to support your body after exercise.


Snacks for Sustained Energy

Enjoy raw energy balls made with dates, raw cacao, coconut, and pumpkin seeds. These nutrient-dense snacks provide a perfect balance of healthy fats, protein, and natural sugars to keep you fueled between meals.


Supporting Hormone Balance

Include a small amount of avocado, chia seeds, and leafy greens in your daily meals. These foods provide essential fatty acids and nutrients that support hormone production and balance, crucial for women over 40.


Boosting Metabolism

End your day with a smoothie bowl topped with coconut flakes, cacao nibs, and a sprinkle of turmeric. The combination of MCTs from coconut and the thermogenic effect of spices can help rev up your metabolism.

Tips for Success on Your High-Raw Vegan Journey

  • Gradual Transition: If you're new to raw foods, introduce them gradually to allow your digestive system to adjust.


  • Variety is Key: Rotate through different superfoods to ensure you're getting a wide range of nutrients.


  • Listen to Your Body: While these foods are generally beneficial, everyone's needs are unique. Pay attention to how you feel and adjust accordingly.


  • Stay Hydrated: Many of these fiber-rich foods work best when you're well-hydrated, so drink plenty of water throughout the day.


  • Balance is Essential: While raw foods are incredibly nutritious, don't feel pressured to go 100% raw. A high-raw diet that includes some cooked foods can still provide immense health benefits.


Wrapping It Up Like a Burrito

By incorporating these 10 raw superfoods into your high-raw vegan diet, you're not just eating – you're nourishing your body at a cellular level. This approach supports your strength, vitality, and overall well-being as a woman over 40.


Remember, while nutrition is crucial, it's just one part of a holistic approach to health and fitness. Combine these superfoods with regular exercise, adequate sleep, stress management, and proper hydration for optimal results.


Are you ready to take your high-raw vegan journey to the next level? Great news! I've got a free gift to supercharge your transformation:


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Don't miss this opportunity to elevate your high-raw vegan lifestyle and unlock your full potential. Download your free guide today and start your journey to a stronger, more vibrant you!


Remember, it's never too late to transform your health. With the power of raw, plant-based nutrition and the right exercise routine, you can achieve incredible results. Are you ready to embrace the raw food revolution and feel better than ever? Your vibrant, energetic future starts now!


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Kelly@fitrawlife.com

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