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

Einstein:

Not everything that can be counted counts, and not everything that counts can be counted.

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.

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