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)

Heraclitus

One cannot step twice in the same river.

Choline Recommended Intake from Seeds and Fruits

Choline is an essential vitamin-like (vitamin B4) nutrient, synthesized in human body, but not sufficiently.

The recommended adequate intake (AI) of choline is set at 425 milligrams (mg)/day for women and 550 mg/day for men.

Choline deficiency causes muscle damage and abnormal deposition of fat in the liver, which results in a condition called nonalcoholic fatty liver disease. Genetic predispositions and gender can influence individual variation in choline requirements.

Example Plant Fruitarian Sources of Choline

Seeds (including legumes and nuts), high in choline, milligrams per 100 g portion: 

  • Soybeans - 124 mg 
  • Lima beans - 97 mg 
  • Lentils - 96 mg
  • Peas (mature) - 96 mg
  • Flaxseeds - 79 mg 
  • Pistachio nuts - 71 mg 
  • Quinoa - 70 mg 
  • Pumpkin and squash seed kernels (pepitas) -  63 mg 
  • Cashew nuts - 61 mg 
  • Pine nuts - 56 mg 
  • Sunflower seed kernels - 55 mg 
  • Buckwheat - 54 mg 
  • Almonds - 52 mg 

Fruits, high in choline, milligrams per 100 g portion: 

  • Tomatoes, sun-dried - 105 mg 
  • Apples - 18 mg 
  • Figs - 16 mg 
  • Avocados - 14 mg 

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