All about fruitarianism with a long-term fruitarian, Lena

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. 

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

Examples of high in zinc plant food sources, fruits and seeds: 

  • Sesame seeds, whole, dried (~ 8 mg /100 g or ~ 1/5 of a pound, lb)
  • Pumpkin and squash seeds, dried - pepitas (~ 7 mg /100 g)
  • Pine seeds (~ 6 mg / 100 g) 
  • Sunflower seeds (~ 5 mg /100 g)
  • Tomatoes, sun-dried (~ 2 mg in 100 g)
  • Lentils, sprouted (~ 2 mg in 100 g)
  • Almonds (~ 1 mg zinc in about 25 whole almonds)
  • Green peas, fresh or unfrozen (~ 1 mg zinc in 1 cup)
  • Avocados (~ 1 mg zinc in one bigger fruit)
  • Blackberries (~ 0.8 mg zinc in one cup - 150 g)

Other fruitarian foods high in zinc, algae and mushrooms:

  • Seaweed agar, dried (~ 6 mg zinc in 100 g)
  • Seaweed, spirulina, dried (~ 2 mg zinc in 100 g)
  • Seaweed kelp, raw (~ 1 mg in 100 g)
  • Mushrooms, shiitake (~ 1 mg in 100 g)

Aristotle

Educating the mind without educating the heart is no education at all.

Mushrooms

Edible mushrooms are the fleshy and edible fruit bodies of several species of macrofungi - fungi which bear large fruiting structures - that are either harvested wild or cultivated. 

Some mushrooms that are edible for most people can cause allergic reactions in some individuals, and old or improperly stored specimens can cause food poisoning. Deadly poisonous mushrooms that are frequently confused with edible mushrooms and cause fatal poisonings. Mushrooms growing in polluted locations can accumulate toxins (e.g. heavy metals).

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