All about fruitarianism with a long-term fruitarian, Lena

Estimated mean requirement and safe level of intake for vitamin A, in Retinol Equivalents (RE) (1 RE = 1 mcg. of retinol or 6 mcg. of beta-carotene):

  • Adolescents, 10–18 years: 330–400 (mcg RE/day, mean requirement), 600 (mcg RE/day, recommended safe intake)
  • Adult females, 19–65 years: 270 (mcg RE/day, mean requirement), 500 (mcg RE/day, recommended safe intake)
  • Adult females, 65+ years: 300 (mcg RE/day, mean requirement), 600 (mcg RE/day, recommended safe intake)
  • Males: 300 (mcg RE/day, mean requirement), 600 (mcg RE/day, recommended safe intake)

Food sources, examples (RE per 100 grams).

Fresh fruits and raw and cooked fruit vegetables:

  • Mango - 523
  • Apricots - 260 (dry - 730)
  • Cantaloup 322
  • Squash, cooked 714
  • Red pepper, raw - 580

Root (tubers) and green vegetables, flowers:

  • Carrots, raw - 2574
  • Sweet potato, cooked - 2180
  • Dandelion, raw - 1400
  • Spinach, raw - 674

Seaweed:

  • Spirulina - 28333
  • Nori - 4895

Albert Schweitzer

A man is ethical only when life, as such, is sacred to him, that of plants and animals as that of his fellow men, and when he devotes himself helpfully to all life that is in need of help. 

Seeds

Seed is an embryonic plant enclosed in a protective outer covering. The formation of the seed is part of the process of reproduction in seed plants. Seeds have been an important development in the reproduction and success of gymnosperms and angiosperms plants, that now dominate biological niches on land. 

The term "seed" also has a general meaning of anything that can be sown, e.g. "seed" potatoes (tubers), "seeds" of corn or sunflower "seeds". 

Many structures commonly referred to as "seeds" are actually dry fruits. Different groups of plants have other modifications, the so-called stone fruits (such as the peach) have a hardened fruit layer (the endocarp) fused to and surrounding the actual seed.

Nuts are the one-seeded, hard-shelled fruit of some plants with an indehiscent seed (acorn, hazelnut).

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