I was recently asked a good question by a friend. What was the most significant change to my diet in the last four years? It got me thinking, "wow" so many changes how do I qualify the one change with the biggest impact?

My answer took some time but I must say for me it was moving my diet and nutrition to raw nutritionally dense foods. Granted my taste buds had to adjust but over the course of four years I become very fond of my raw foods, fruits and vegetables.

Let's take another look at some information I put in a column last summer.

Here is a basic look that is easy to understand regarding eating raw foods. Eating certain raw foods gives your body access to needed enzymes. These enzymes are required by the body for your digestion, supporting your immune system and to help maintain good nutritional health. Cooking food destroys many of these natural enzymes that are needed to break down and process nutrients. When cooking food over 118 degrees, it loses much of its nutrient value.

As you consider a shift from processed foods and sugar to whole, organic foods, keep in mind a portion of those whole foods should be made up of raw fruits, vegetables and nuts. How much of your daily calories should come from raw uncooked foods? Many experts agree and suggest 30 percent to 40 percent of your daily caloric intake be from uncooked foods. Some people have taken their raw food intake as high as 75 percent of their daily calories.

Why is it so important to include whole raw foods into your diet? Research has found that a diet rich in raw vegetables, fruits and nuts can lower your risk of cancers. A number of studies have found that people who included two to three cups of fresh fruit in their diet daily helped prevent strokes, cardiovascular disease, and type 2 diabetes. One other area that benefits from eating raw food is better digestion. Raw foods are high in fiber and in most cases high in water content. This combination is much easier on your colon and digestive track.

Here is a list of 12 great fruit and vegetables to eat raw:

1. Kale is the densest green you can eat. It is a great source of Dietary Fiber, Protein, Thiamin, Riboflavin, Foliate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.

2. Baby spinach, these little guys are loaded with minerals and nutrients that will improve your red blood cell function and are great for heart health. It is also a good source of Niacin and Zinc and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

3. Arugula is great for strengthening your immune system and bone health. It is also a great source of Protein, Thiamin, Riboflavin, Vitamin B6, Pantothenic Acid, Zinc and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese.

4. Broccoli is a great source of Protein, Vitamin E, Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese.

5. Cauliflower is a great substitute for potatoes and is also a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

6. Carrots are a good source of Thiamin, Niacin, Vitamin B6, Folate and Manganese, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K and Potassium.

7. Avocados have about 5 grams of protein plus are a great source of Dietary Fiber, Vitamin K and Folate.

8. Tomatoes are packed with a good source of Vitamin E, Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese.

9. Blueberries are awesome in salads, yogurt and cottage cheese and are rich in antioxidants, which helps fight cancer and prevent macular degeneration. Like cranberries, they contain compounds that can protect against urinary tract infections. It is also a good source of Dietary Fiber and a very good source of Vitamin C, Vitamin K and Manganese.

10. Oranges are a great substitute for sweets and a single orange gives you almost a full day's vitamin C, plus potassium. The membrane around each wedge has hesperidin, which is suggested to lower cholesterol. It is also a good source of Thiamin and Potassium, and a very good source of Dietary Fiber and Vitamin C.

11. Papayas strengthen the immune system. This wonderful fruit contains papain, a substance that helps you digest protein more efficiently and improve your digestion. Papayas are also a good source of Dietary Fiber and Potassium, and a very good source of Vitamin A, Vitamin C and Folate.

12. Raspberries are full of fiber and also boast vitamin C, ellagic acid and anthocyanins. It is also a good source of Vitamin K and Magnesium, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Eating live, nutritionally dense organic uncooked and unprocessed food will optimize your health by giving you the maximum nutritional value of your food. It will also help by alkalizing your body along with reducing the amount of toxins that are created when food is cooked. One area to remember is always wash your hands before handling raw foods and wash your raw foods carefully in water for 20 to 30 seconds to remove bacteria and other unwanted substances.

Judd Jones is a director for the Hagadone Corporation.