All about fruitarianism with a long-term fruitarian, Lena

Recommended intake of calcium for adults 19–50 years, in milligrams per day (RDA, recommended dietary allowances based on North American and western European data) is  1000 mg a day (1 g).

Example of calcium plant food sources, fruit and seeds: 

  • Sesame seeds, whole, roasted - 989 mg calcium / 100 g.
  • Chia seeds, dried - 631 mg calcium / 100 g. 
  • Figs, dried - 162 mg calcium / 100 g, ~ 600 g figs for 1000 mg (1 g) calcium
  • Olives, ripe, canned - 94 mg calcium / 100 g.
  • Dates, medjool - 64 mg calcium / 100 g.

Mahatma Gandhi

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

Vitamin A

Retinoids retinol, retinal, and retinoic acid - 3 active forms of vitamin A - "preformed" vitamin A.

Beta carotene can easily be converted to vitamin A by the human body. 

Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones.

Vitamin A keeps tissues and skin healthy, plays an important role in bone growth. Diets rich in the carotenoids alpha carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts. Essential for vision lycopene may lower prostate cancer risk.

Recommended daily amount: 700 mcg - 900 mcg or 3 mg - 6 mg beta-carotene (~ 1 cup of raw cantaloupe or sweet red peppers, or 2 mangoes, or 1/5 of one baked sweet potato). 

Because the body converts all dietary sources of vitamin A into retinol, 1 mcg of physiologically available retinol is equivalent to the following amounts from dietary sources: 1 mcg of retinol, 12 mcg of beta-carotene, and 24 mcg of alpha-carotene or beta-cryptoxanthin. From dietary supplements, the body converts 2 mcg of beta-carotene to 1 mcg of retinol.

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