All about fruitarianism with a long-term fruitarian, Lena

Diet

Diet - providing or obtaining the food necessary for health and growth, choice of nutrition.

  • Protection with Vegetarian and Vegan Diets

    Vegetarians, those who avoid meat, represent 5% of the US population, and vegans, additionally avoiding dairy and eggs, 2%.

    Vegetarian diets confer protection against

    • cardiovascular diseases,
    • cardiometabolic risk factors,
    • some cancers, 
    • total mortality.

    Compared to lacto-ovo-vegetarian diets, vegan diets seem to offer additional protection for

    • obesity,
    • hypertension,
    • type-2 diabetes, 
    • cardiovascular mortality.

    Males experience greater health benefits than females. 

  • Richard Dawkins

    I'd like everybody to be a vegetarian... In 100 or 200 years time, we may look back on the way we treated animals today as something like we today look back on the way our forefathers treated slaves.

  • Fruitarians Are Not Alike

    In a long discussion on youtube that started with my comment (it  was later deleted), in which I was objecting some points the author of the video made, on one point I responded to another person, who asked me about fruitarianism after I mentioned it:

    The one thing I should to tell you here is that fruitarians are not all alike, there are not many of them (us) but they all have their unique set of reasons to follow this lifestyle. For example, my reasons developed from ethical, aesthetic and habitual considerations, many fruitarians are religiously driven (I am a lifelong atheist myself), many think that raw food is the answer to all health challenges and eat lots of fruit as a part of the diet (I am not a raw-foodie), some do not even consume seeds, and subset of this group believe that seeds are just like babies; some eat leaves, some don't, not all fruitarians are vegans, etc. The only thing I found similar among all fruitarians I know, is that the biggest part of their diet (~75%) is fruit, usually fresh, and there are some studies already made that could be used in support of such choice. 

    I hope it gives you some idea about the absence of uniformity in fruitarianism, and why discussing it here is not preferable. Also, I am obviously not able to speak neither for all fruitarians, nor for all vegans.

  • Fruitarian Food Sources of Zinc

    I composed two lists with a few examples of the fruitarian food sources of zinc: fruits, seeds, seaweeds and mushrooms. You can compare the amounts of zinc in them with the recommended daily allowance of the mineral. RDA is usually around 20% higher than the amount needed for half of the healthy people. 

  • Response to Liberation Pledge

    I learned about this DxE pledge on the great channel ModVegan, and commented: 

    Margaret, this is the first time I hear about this Liberation Pledge (thank you), and I am completely against it.

    Positive pear-pressure? They are calling for acts of public disrespect to the participants' closest people! The first result will be alienation of these people from their loved ones, colleagues, and clients, and in deep personal problems.

    Your alternative is much better, but every vegan would act this way in most situations anyway. I am a long-term vegan, BTW. 

  • Carnitine and Microflora

    Intestinal microbiota may contribute to the well-established link between high levels of red meat consumption and cardiovascular disease risk. 

    The study tested the carnitine and trimethylamine-N-oxide (TMAO) levels - a metabolite the researchers previously linked in a 2011 study to the promotion of atherosclerosis in humans - of omnivores, vegans and vegetarians, and examined the clinical data of 2,595 patients undergoing elective cardiac evaluations. The research finds that a diet high in carnitine promotes the growth of the bacteria that metabolize carnitine, compounding the problem by producing even more of the artery-clogging TMAO. 

    Stanley Hazen, M.D., Ph.D.:

    Carnitine metabolism suggests a new way to help explain why a diet rich in red meat promotes atherosclerosis.

    The bacteria living in our digestive tracts are dictated by our long-term dietary patterns. A diet high in carnitine actually shifts our gut microbe composition to those that like carnitine, making meat eaters even more susceptible to forming TMAO and its artery-clogging effects. Meanwhile, vegans and vegetarians have a significantly reduced capacity to synthesize TMAO from carnitine, which may explain the cardiovascular health benefits of these diets.

    Carnitine is naturally occurring in red meats, including beef, venison, lamb, mutton, duck, and pork. It is also a dietary supplement available in pill form and a common ingredient in energy drinks

  • Satisfying Fruitarian Food Days

    Here are two examples of two random satisfying days of vegan fruitarian food for one female and one male persons.

    How is your "perfect" day of food looks like? 

    Yesterday was one of mine (Fruitarian Lena):

    • two glasses of freshly made organic orange juice,
    • a great smoothie with strawberries, purple grapes, bananas and oranges,
    • ~50 g of organic raw zucchini chips (with sesame and sunflower seeds),
    • a few dehydrated tomatoes,
    • tried 4-5 pea sprouts for the first time,
    • a big bowl of organic blueberries and blackberries,
    • a pound pack (1/2 kg) of very ripe dark red organic strawberries!
  • Dietary Reference Intake DRI

    Dietary Reference Intakes (DRIs) are reference values that are quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people. They include both recommended intakes and upper intake levels.

    Although the reference values are based on data, the data are often insufficient or drawn from studies that had limitations in addressing the question. Scientific judgment is required in setting the reference values. 

    • EAR - Estimated Average Requirement - a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.
    • RDA - Recommended Dietary Allowance - the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group.
    • AI - Adequate Intake: a value based on observed or experimentally determined approximations of nutrient intake by a group of healthy people.
      Used when an RDA cannot be determined.
    • UL - Tolerable Upper Intake Level - the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the risk of adverse effects increases.
  • Estimated Average Requirement EAR

    Estimated Average Requirement (EAR) is the average daily nutrient intake level that is estimated to meet the requirements of half  - 50% - of the healthy individuals in a particular life stage and gender group. 

    Because the needs of the other half of the population will not be met by this amount, the EAR is increased by about 20% to arrive at the RDA.

    Before setting the EAR, a specific criterion of adequacy is selected, based on a careful review of the literature. When selecting the criterion, reduction of disease risk is considered along with many other health parameters. 

  • Recommended Dietary Allowance RDA

    Recommended Dietary Allowance (RDA) - the average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all - ~97% - healthy individuals in a particular life stage and gender group. 

    The process for setting the RDA depends on being able to set an Estimated Average Requirement (EAR). If an EAR cannot be set, no RDA will be set. The EAR is the daily intake value of a nutrient that is estimated to meet the nutrient requirement of half the healthy individuals in a life stage and gender group.

    The RDA is set at the EAR plus twice the standard deviation (SD) if known (RDA = EAR + 2 SD). If data about variability in requirements are insufficient to calculate a standard deviation, a coefficient of variation for the EAR of 10% is ordinarily assumed (RDA = 1.2 x EAR).

    The RDA for a nutrient is a value to be used as a goal for dietary intake by healthy individuals. The RDA is not intended to be used to assess the diets of either individuals or groups or to plan diets for groups.

Mahatma Gandhi

The greatness of a nation and its moral progress can be judged by the way its animals are treated.

All Essential Amino Acids

An essential amino acid, or indispensable amino acid, is an amino acid that cannot be synthesized by the organism, and must be supplied in diet. 

The 9 amino acids humans cannot synthesize (F V T W M L I K H):

  • phenylalanine
  • valine
  • threonine
  • tryptophan
  • methionine
  • leucine
  • isoleucine
  • lysine
  • histidine

Animal and plant proteins are made up of about 20 common amino acids.

Synthesis of 6 other amino acids - conditionally essential - can be limited under special conditions (R C G Q P Y)arginine, cysteine, glycine, glutamine, proline, and tyrosine.

Dispensable amino acids can be synthesized in the human body, 5 (A D N E S): alanine, aspartic acid, asparagine, glutamic acid and serine .

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