Just as the pine cone releases a seed when exposed to the heat from a forest fire, micronutrients are released from food upon gentle cooking. Lycopene, the potent anti-oxidant in tomatoes, is released and available for absorption upon ingestion of cooked tomatoes. Steaming vegetables for a few moments increases micronutrient bioavailability.
If you insist on eating raw foods, they should be sprouted. Eat sprouted beans, lentils, legumes, seeds. Fruits, fermented vegetables and fruits, and fish (sushi) are appropriately eaten raw.
Also raw food diets can be deficient in vitamin B12; this can be avoided by including blue-green algae (spirulina) in the raw food diet.

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