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Another factor that plays an important role in health is the amount of fat in the diet. Fats are not just needed for the insulation and protection of our body and the central nervous system. Among others, they are also used for the production of hormones. However, how much fat do we need in order to function well? Dr. Douglas N. Graham, a lifelong athlete, who coached elite athletes from around the world, gives a nice review of the effects of fats in the diet in his book "The 80/10/10 Diet". A high percentage of fat in the diet, cooked or raw, reduces the oxygen-carrying capacity of the blood. It not only leads to accelerating of the aging process, but also to the development of many diseases, including cancer. As most people gravitate to an average fat consumption of 42%, people on a gourmet raw food diet even with 60%+, Dr. Graham comes to the conclusion that about 10% of calories from fat must be about the healthy nutritional requirement. As fats are even found in fruits and greens, only a very small additional amount is needed from other sources.

Healthy options for this are plant-based, as found in high-fat fruits, nuts and seeds. Some seeds can be sprouted, which puts them in a tender green state, even richer in nutrients than the seeds themselves. Ranging from about 55-85% fat (according to their percentage of calories), nuts and seeds are best eaten infrequently, and in very small amounts. Actually, our ability to digest nuts and seeds is very poor. In contrast, high-fat fruits like avocados, durians, breadfruits and olives are rich in easily digestible fats, when ripe. Coconut meat is also high in fat and is easily digestible in a jelly-like state. Fats that are not as easily seen are found in fruits, leafy greens and other vegetables. They contain a small amount of polyunsaturated fatty acids. These are in an easily usable state, as they are liquid at room temperature. The recommended ratio of saturated (solid at room temperature) to polyunsaturated fats is 20/80, as it is found in most plants, nuts and seeds. The opposite ratio is found in animal products, leading to atherosclerosis and other diseases. So it is wise to eliminate it from our diet.