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.

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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