All about fruitarianism with a long-term fruitarian, Lena

From World Health Organization - 5 elements of a healthy diet:

1) Fruits, vegetables, legumes (e.g. lentils, beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat, brown rice).

2) At least 400 g (5 portions) of fruits and vegetables a day. Potatoes, sweet potatoes, cassava and other starchy roots are not classified as fruits or vegetables.

3) Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or around 12 level teaspoons) for a person of healthy body weight consuming approximately 2000 calories per day, but ideally less than 5% of total energy intake for additional health benefits. Most free sugars are added to foods or drinks by the manufacturer, cook or consumer, and can also be found in sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates.

4) Less than 30% of total energy intake from fats. Unsaturated fats (e.g. found in fish, avocado, nuts, sunflower, canola and olive oils) are preferable to saturated fats (e.g. found in fatty meat, butter, palm and coconut oil, cream, cheese, ghee and lard). Industrial trans fats (found in processed food, fast food, snack food, fried food, frozen pizza, pies, cookies, margarines and spreads) are not part of a healthy diet.

5) Less than 5 g of salt (equivalent to approximately 1 teaspoon) per day and use iodized salt.

Franz Kafka

Now I can look at you in peace; I don't eat you any more.

Vitamin B9 Folic Acid

Vitamin B9, also called folate or folic acid, is one of 8 B vitamins.

  • Folic acid is the synthetic form of B9, found in supplements and fortified foods.
  • Folate occurs naturally in foods.

Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy.

Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.

Rich sources of folate include: spinach, dark leafy greens, asparagus, mustard greens, brussels sprouts, beans, soybeans, root vegetables, whole grains, oranges, avocado. 

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