The enzymatic processes that destroy vitamins will be slowed by keeping vegetables and fruits near freezing temperatures. Riboflavin, vitamin A, and vitamin D can be destroyed by direct light. Freezing retains nutrients better than other methods of preservation such as drying, pickling, or canning. Blanch vegetables first by submersing them briefly in boiling water to stop the enzymatic changes that destroy vitamins and also to kill micro-organisms living on the surface. Add ascorbic acid to fruits to control enzymes that cause deterioration of vitamins as well as colors. If vegetables or fruits were frozen immediately after harvest, they may have more vitamins than older fresh produce at a grocery store. While drying foods in the sun or ovens causes more vitamin loss than freezing, it is less damaging than the canning process. Freeze-drying, which is a method often used for herbs and soups, preserves even more nutritional value. Canning removes many water-soluble vitamins. However, it allows for the storage of vegetables and meats at room temperature with minimal chemical preservatives. In addition, some canned foods retain vitamins. Canned fish, for example, has high levels of calcium, and canned oily fish retains its levels of omega-3 fatty acids.

Summary: Store fruits and vegetables in a cool place. Keep milk cool and out of strong light. Freeze foods. Dehydrate foods. Eat canned foods sparingly.

Treat any class that sells itself as "guaranteed" as untrustworthy. Although it may seem counterintuitive, favor programs that admit to uncertainty. Look for instructors who advise techniques that are "likely" to work in the "right" circumstances, rather than those who swear that a tactic will "always" work. There is no way to safely replicate a real-world assault in class. This means that techniques learned in simulations may not always work in real life. Instructors should be honest and forthcoming about this important point. Expect instructors to also teach self-defense tactics that don't involve violence or direct confrontation with assailants. If you are observing a class that seems to only touch on these, ask the instructor afterward if that just happens to be today's lesson, and if other methods are taught. Other areas should include: Awareness of your environment to avoid confrontations. Verbal techniques to de-escalate situations. Remember: you aren't an athlete training to be a blackbelt, but to defend yourself in real-world scenarios regardless of your physical fitness. Expect the instructor to respect this. Whatever technique is being taught, they should focus on what you are capable of doing right now, rather than force you to achieve a goal beyond your reach. Favor classes that teach simple moves that you can perform easily. If the techniques being taught are too complex or require physical abilities that you do not possess, choose a new class if the instructor continues to insist on them.

Summary: Beware of promises. Look for emphasis beyond physical fighting. Prioritize simplicity.

Many types of fruit contain 4 8% protein. This is less than many other high-protein plant sources, but eating a variety of high-protein fruits can boost your protein intake and ensure you get other vital nutrients. The following is a list of the fruit with the highest amount of protein: Avocado, 4 g each Guavas, 1.4 g each Passion Fruit, 5.2 g per cup Pomegranate, 4.7 g each Mulberries, 2 g per cup Blackberries, 2 g per cup Apricots, .5 g each Raspberries, 1.5 g per cup Nectarines, 1.5 g each Oranges, 1.3 g each White Grapefruit, 1 g per 1/2 fruit Peaches, 1.4 g each Cantaloupe, 0.9 g per wedge Strawberries, 1.1 g per cup (sliced) Many vegetables contain protein, but leafy greens in particular pack a punch of this nutrient. Incorporate some leafy greens into each meal of your day to increase the amount of protein in your raw diet. The leafy greens with the highest amount of protein per cup are: Kale, 4 g Collard greens, 2 g Mustard greens, 1.5 g Turnip greens, 1.2 g Cabbage, 1 g Spinach, 0.86 g Swiss chard, 0.7 g Although leafy greens often have more protein, many other vegetables also have this nutrient. Adding some other vegetables to your leafy greens can help you get a broad range of vital nutrients and boost your protein intake. The vegetables with the highest amount of protein per cup are: Broccoli, 2 g per cup Peas, 4 g (per cup) Asparagus, 2 g (per five spears) Beets, 2 g Carrots, 2 g Cauliflower, 2 g Bell peppers, 1 g Celery, 1 g Cucumber, 1 g Onion, 1 g (per cup) There is a reason you often see nuts in things like trail mix and energy bars: they are nutritional powerhouses. The same holds true for raw nut butters. Eat a variety of nuts in addition to your healthy raw diet. The following are the nuts and nut butters highest in protein per ounce: Peanuts, 7 g Pine nuts, 7 g Almonds, 6 g Pistachios, 6 g Mixed nuts, 4 g Seeds are another ingredient you might also see in trail mix and energy bars. This is because they're nutritional powerhouses like nuts. You can add seeds and seed butters to any food you like. They're also a nice alternative if you don't like nuts. The following are the seeds are high in protein: Pumpkin seeds, 8.5 g per ounce Flaxseed, 7.5 g per cup Sunflower seeds, 5.5 g per ounce Chia seeds, 4.7 g per ounce Spirulina is a blue-green algae that can increase your daily protein intake. You can add a teaspoon to your favorite smoothie for a boost of protein. One teaspoon of spirulina has 2 g of protein and a tablespoon has 6 g. Throw in a handful of leafy greens like spinach or kale, which won't alter the taste of your smoothie.
Summary: Select a variety of fruit. Enjoy some leafy greens. Add some bonus veggies. Crunch on nuts and nut butters. Enjoy seeds and seed butters. Boost a smoothie with spirulina.