All about fruitarianism with a long-term fruitarian, Lena

Adequate calcium intake levels suggested for the United States of America are higher than those accepted internationally, and extend the increased needs of adolescents to young adults. Peak bone mass continues to increase until age of 24 years. Results of bone density measurements support the need for calcium intake beyond that required for calcium balance and retention for growth.

However, the situation in most Asian countries suggests that their populations may have sufficient calcium retention and bone mass despite lower levels of intake.

Calcium intake may need to be adjusted for dietary factors (e.g. observed animal protein, sodium intake, vitamin D intake) and for sun exposure, since both affect calcium retention.

Isaac Asimov

Never let your sense of morals prevent you from doing what is right.

Vitamin B9 Folic Acid

Vitamin B9, also called folate or folic acid, is one of 8 B vitamins.

  • Folic acid is the synthetic form of B9, found in supplements and fortified foods.
  • Folate occurs naturally in foods.

Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy.

Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.

Rich sources of folate include: spinach, dark leafy greens, asparagus, mustard greens, brussels sprouts, beans, soybeans, root vegetables, whole grains, oranges, avocado. 

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