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

Leonardo da Vinci

I have from an early age abjured the use of meat, and the time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.

Antioxidants

Antioxidants - substances that may prevent or delay some types of cell damage. Examples of antioxidants include beta-carotene, lutein, lycopene, selenium, vitamins A, C and E.

Vegetables and fruits are rich sources of antioxidants. There is good evidence that eating a diet with lots of vegetables and fruits is healthy and lowers risks of certain diseases. But it isn't clear whether this is because of the antioxidants, something else in the foods, or other factors. Most clinical studies of antioxidant supplements have not found them to provide substantial health benefits. 

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