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)

Mahatma Gandhi

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

Nutrient-Dense Food

Nutrient-dense foods are foods that have a lot of nutrients but relatively few calories.

Nutrient-dense foods and beverages contain: vitamins, minerals, dietary fiber, and other beneficial substances that may have positive health effects.

They are also naturally lean or low in saturated fat, and have little or no added saturated fat, sugars, refined starches, and sodium.

Examples of nutrient dense foods are: beans and peas, fresh fruit, unsalted nuts and seeds, vegetables, whole grains - most fruitarian foods are nutrient-dense.

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