All about fruitarianism with a long-term fruitarian, Lena

Diet

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

  • Only Third of Pre-School Kids Eat Minimal Recommended Servings of Fruits and Vegetables

    Most parents thought their child consumed enough fruits and vegetables, however, only 30% of preschoolers met the recommendation for just 5 daily servings.

  • Polyphenols are Antioxidants in Plant Food

    Polyphenols are secondary metabolites of plants and are generally involved in defense against ultraviolet radiation or aggression by pathogens. In the last decade, there has been much interest in the potential health benefits of dietary plant polyphenols as antioxidant. Epidemiological studies and associated meta-analyses strongly suggest that long term consumption of diets rich in plant polyphenols offer protection against development of cancers, cardiovascular diseases, diabetes, osteoporosis and neurodegenerative diseases. 

    Polyphenols are naturally occurring compounds found largely in the fruits, vegetables, cereals and beverages. Fruits like grapes, apple, pear, cherries and berries contains up to 200–300 mg polyphenols per 100 grams fresh weight. The products manufactured from these fruits, also contain polyphenols in significant amounts. Typically a glass of red wine or a cup of tea or coffee contains about 100 mg polyphenols. Cereals, dry legumes and chocolate also contribute to the polyphenolic intake. 

    Favonoids comprise the most studied group of polyphenols. 

  • Meat Diet and Global Warming

    A typical meat-eater’s diet is responsible for almost twice as much global warming as vegetarian’s and almost triple that of a vegan. The Oxford University study suggested that cutting your meat intake in half could cut your carbon footprint by more than 35%.

  • Beta-Carotene Supplements and Cancer

    Plant foods have an important preventive influence in a population at high risk for lung cancer. However, persons who use beta-carotene supplements do not benefit from the protective compounds in plant foods.

  • 5 Main Elements of Healthy Diet by WHO

    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.

  • Vegan Diet Can Lower Risk of Cancer

    Vegan diet seems to confer lower risk for overall and female-specific cancer than other diets.

    Cancer is the second leading cause of death in the United States. Dietary factors account for at least 30% of all cancers in Western countries. 

  • Do Fruitarians Eat Only Sweet Fruits?

    Fruitarian diet is fruit and seeds based, and may include other foods, and not only plants (e.g. algae, mushrooms) - to answer a few recent questions at once.

    Please, do not assume that fruitarianism is eating sweet fruit only. There are many kinds of fruitarians. From those who avoid seeds, if they can, to those who consider honey and eggs to be ethical choices, depending on the circumstances. Usually, fresh fruits are preferable, but the proportion of cooked foods varies. Some fruitarians soak or sprout seeds, some not. Some eat more greens or root/stem vegetables, others prefer botanical fruit, including non-sweet kinds (like tomatoes, cucumbers, squash).

    Most fruitarians have ethical or environmental concerns, some may not, health or performance may be their primary motivation. There are frugans, seasonal fruitarians, freegans, raw vegans or vegetarians with high fruit intake, and so on. Everybody is welcome here :)

    There is no ideal food or method, there is no competition for higher ethics or better health. The idea is to present this topic to more people for an ongoing public discussion and to share knowledge and experience.

  • Fruits and Vegetables at Young Age and Arteries

    Those who ate the most fruits and vegetables as young adults were 26 percent less likely to have calcified plaque in their arteries than those who ate the least. This plaque is associated with hardening of the arteries, which increases the risk of heart disease.

  • WHO on Protein and Amino Acid Requirements

    Protein Requirement Recommendation

    The requirement indicated by the meta-analysis (a median requirement of 105 mg nitrogen/kg per day or 0.66 g/kg per day of protein) can be accepted as the best estimate of a population average requirement for healthy adults.

    General recommendation

    For adults, the protein requirement per kg body weight is considered to be the same for both sexes, at all ages, and for all body weights within the acceptable range. The value accepted for the safe level of intake is 0.83 g/kg per day, for proteins with a protein digestibility-corrected amino acid score value of 1.0. No safe upper limit has been identified... (p. 242)

    Range Body weight Safe level of protein intake (score 1.0)
    From 40 kg 33 g per day
    To 80 kg 66 gper day
  • UN Urges Global Move to Vegan Diet

    United Nations report 2010: A global shift towards a vegan diet is vital to save the world from hunger, fuel poverty, and the worst impacts of climate change.

    Impacts from agriculture are expected to increase substantially due to population growth increasing consumption of animal products. Unlike fossil fuels, it is difficult to look for alternatives: people have to eat. A substantial reduction of impacts would only be possible with a substantial worldwide diet change, away from animal products.

Franz Kafka

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

Vegetables

Vegetable is any part of a plant that is consumed by humans as food. The term "vegetable" is largely defined through culinary and cultural tradition. It normally excludes other food derived from plants such as fruits, nuts and cereal grains, but includes seeds such as pulses. (Search Vegetables)

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