All about fruitarianism with a long-term fruitarian, Lena

The study has shown that skeletal muscle is very sensitive to changes in vitamin C intake, and that the vitamin C content in muscle will fall if intake decreases below optimal levels. This is likely to affect muscle function. Muscle is the largest store of vitamin C in our bodies.

Professor Margreet Vissers, from the Centre for Free Radical Research:

Many people think that all fruit and vegetables are equally able to supply vitamin C, but this is not the case. The levels in food vary hugely across the spectrum. We should eat a good range daily, but because many fruit contain only one tenth of a healthy daily vitamin C requirement, we would recommend at least one serve per day of a high-value food like kiwifruit. This will help you easily reach an optimal vitamin C intake, as well as delivering other vital nutrients.

There is, however, considerable debate regarding the beneficial health effects of vitamin C supplementation. The administration of vitamin C may significantly hamper endurance capacity. Vitamin C supplementation decreases training efficiency because it prevents some cellular adaptations to exercise.

Fyodor Dostoyevsky

Man, do not pride yourself on superiority to animals.

Zinc

Zinc is a nutritionally essential mineral needed for catalytic, structural, and regulatory functions in the body.

The RDA (recommended daily allowance) for adult women and men is 8 mg a day and 11 mg a day of zinc, respectively.

Severe zinc deficiency is a rare, genetic or acquired condition. Dietary zinc deficiency, often called marginal zinc deficiency, is quite common in the developing world, affecting an estimated 2 billion people. Zinc deficiency can cause impaired growth and development in children, pregnancy complications, immune dysfunction, and increased susceptibility to infections. Long-term consumption of zinc in excess of the tolerable upper intake level of 40 mg a day for adults can result in copper deficiency.

Zinc bioavailability is relatively high in meat, eggs, and seafood. Zinc is less bioavailable from whole grains and legumes due to the inhibitory effects of phytic acid on absorption of the mineral.

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