Fruits contain mostly sugars and fibers, such as pectin, that are extensively fermented in the large intestine. Certain fruits, especially apples and pears, are concentrated in fructose. Apples contain 6% fructose and 3% sucrose and pears are 6.5% fructose and 1.3% sucrose; these values would be consistent in apple and pear juices. Free fructose is poorly absorbed and would function similar to dietary fiber, escaping absorption in the small intestine while being fermented in the large intestine. This results in SCFA production, which is linked to small amounts of energy being absorbed in the colon.
All about fruitarianism with a long-term fruitarian, Lena
Free Fructose Functions Similar to Fiber
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A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.
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) :
- Peaches or Apricots, dried - Niacin: 4 mg
- Avocados, raw or Dates, medjool - Niacin: 2 mg
Seeds (100 g):
- Rice bran, crude - Niacin: 34 mg
- Sesame flour - Niacin: 13 mg
- Sunflower seed kernels, dried - Niacin: 8 mg