All about fruitarianism with a long-term fruitarian, Lena

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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)

Carl Sagan

A sharp distinction between humans and “animals” is essential if we are to bend them to our will, make them work for us, wear them, eat them–without any disquieting tinges of guilt or regret. It is unseemly of us, who often behave so unfeeling toward other animals, to contend that only humans can suffer. The behavior of other animals renders such pretensions specious. They are just too much like us.

Antioxidants

Antioxidants - substances that may prevent or delay some types of cell damage. Examples of antioxidants include beta-carotene, lutein, lycopene, selenium, vitamins A, C and E.

Vegetables and fruits are rich sources of antioxidants. There is good evidence that eating a diet with lots of vegetables and fruits is healthy and lowers risks of certain diseases. But it isn't clear whether this is because of the antioxidants, something else in the foods, or other factors. Most clinical studies of antioxidant supplements have not found them to provide substantial health benefits. 

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