All about fruitarianism with a long-term fruitarian, Lena

B3

  • All Known Essential Vitamins

    Vitamins are a group of substances that are needed for normal cell function, growth, and development. There are 13 essential vitamins:

    • Vitamin A (retinol, retinal, 4 carotenoids)
    • Vitamin C (ascorbic acid)
    • Vitamin D (D3 - Cholecalciferol, D2 - Ergocalciferol)
    • Vitamin E (tocopherols, tocotrienols)
    • Vitamin K (phylloquinone, menaquinones)
    • Vitamin B1 (thiamine)
    • Vitamin B2 (riboflavin)
    • Vitamin B3 (niacin)
    • Vitamin B5 (pantothenic acid)
    • Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
    • Vitamin B7 (biotin)
    • Vitamin B9 (folic acid)
    • Vitamin B12 (cyanocobalamin)

    Fat-soluble vitamins are stored in the body's fatty tissue: vitamins A, D, E, K

    Water-soluble vitamins - the body must use almost all water-soluble vitamins right away - vitamins B1, B2, B3, B5, B6, B7, B9 and C.
    Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

  • Vitamin B3 against Cardiovascular Events

    Vitamin B3 (Niacin or nicotinic acid) raises the levels of high-density lipoprotein cholesterol (HDL) by about 30% to 35%. Niacin was associated with a significant reduction in cardiovascular events and possible small but non-significant decreases in coronary and cardiovascular mortality.

  • Vitamin B3 Niacin

    Vitamin B3, Niacin, nicotinic acid, helps to convert food into energy and is essential for healthy skin, blood cells, brain, and nervous system. It is one of 8 B vitamins. It is water-soluble, which means it is not stored in the body. It has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects. 

    Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6

    It is rare for anyone in the developed world to have a Vitamin B3 deficiency; alcoholism is the main cause of it in the US.

    Recommended daily amount: 14 - 16 mg.

    Example sources: whole grains, mushrooms, peanuts and other legumes. 

    Fruits (100 g) : 

    1. Peaches or Apricots, dried - Niacin: 4 mg 
    2. Avocados, raw or Dates, medjool  - Niacin: 2 mg 

    Seeds (100 g):

    1. Rice bran, crude - Niacin: 34 mg 
    2. Sesame flour - Niacin: 13 mg 
    3. Sunflower seed kernels, dried - Niacin: 8 mg 

Linus Pauling

I have something that I call my Golden Rule. It goes something like this: 'Do unto others twenty-five percent better than you expect them to do unto you.' … The twenty-five percent is for error.

Trees

 A tree is a plant with an elongated stem, or trunk, supporting branches and leaves in most species. Trees tend to be long-lived, some reaching several thousand years old. Trees have been in existence for 370 million years.

A variety of plant species have independently evolved a woody trunk and branches to compete for sunlight. In more general sense, tall palms, tree ferns, bananas and bamboos are also trees. The roots branch out under the ground to anchor the tree and to extract moisture and nutrients from the soil. Above ground, the branches usually bear leaves, which capture light. 

Trees reduce erosion and moderate the climate. Trees and forests provide a habitat for many species of animals and plants. Some trees provide edible fruit

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