All about fruitarianism with a long-term fruitarian, Lena

Recommended intake for adults, in milligrams per day (recommended calcium allowances based on North American and western European data):

  • Adolescents, 10–18 years - 1300 mg / day
  • Females, 19 years to menopause - 1000 mg / day
  • Females, pregnant women (last trimester) - 1200 mg / day
  • Females, lactating women - 1000 mg / day
  • Females, postmenopause - 1300 mg / day
  • Males, 19–65 years - 1000 mg / day
  • Males, 65+ years - 1300 mg / day

The calcium requirement of an adult is generally recognized to be the intake required to maintain calcium balance and therefore skeletal integrity

Calcium balance is determined by the relationship between calcium intake and calcium absorption and excretion. Relatively small changes in calcium absorption and excretion can neutralize a high intake or compensate for a low one. 

A positive calcium balance (net calcium retention) is required throughout growth, particularly during the first 2 years of life and during puberty and adolescence. These age groups therefore constitute populations at risk for calcium deficiency, as do pregnant women (especially in the last trimester), lactating women, postmenopausal women, and, possibly, elderly men. 

Anatole France

Until one has loved an animal, a part of one's soul remains unawakened. 

Vitamin B3 Niacin

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) : 

  1. Peaches or Apricots, dried - Niacin: 4 mg 
  2. Avocados, raw or Dates, medjool  - Niacin: 2 mg 

Seeds (100 g):

  1. Rice bran, crude - Niacin: 34 mg 
  2. Sesame flour - Niacin: 13 mg 
  3. Sunflower seed kernels, dried - Niacin: 8 mg 

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