All about fruitarianism with a long-term fruitarian, Lena

Health - the level of functional and metabolic efficiency of a living organism, specifically of a human being.

  • Handwashing after Toilet and Handling Raw Meat

    Feces (poop) from people or animals is a source of germs like Salmonella, E. coli O157, and norovirus that cause diarrhea, and it can spread some respiratory infections like adenovirus and hand-foot-mouth disease.

    These kinds of germs can get onto hands after people use the toilet or change a diaper, but also after handling raw meats that have invisible amounts of animal poop on them.

    One gram of human feces (~ the weight of a paper clip) can contain one trillion germs (1,000,000,000,000). Germs can also get onto hands if people touch any object that has germs on it because someone coughed or sneezed on it or was touched by some other contaminated object. When these germs get onto hands and are not washed off, they can be passed from person to person and make people sick.

    Handwashing with soap removes germs from hands and thus helps prevent infections because:

    • People frequently touch their eyes, nose, and mouth without realizing it - germs can get into the body through the eyes, nose and mouth.
    • Germs from unwashed hands can get into foods and drinks while people prepare or consume them - germs can multiply in some types of foods or drinks under certain conditions.
    • Germs from unwashed hands can be transferred t objects like table tops or toys - and from there to other people.

    Removing germs through handwashing therefore helps prevent diarrhea and respiratory infections and may even help prevent skin and eye infections.

    Teaching people about handwashing helps them and their communities stay healthy:

    • Reduces the number of people who get sick with diarrhea by 31%,
    • Reduces diarrheal illness in people with weakened immune systems by 58%,
    • Reduces colds in the general population by 16-21%.
  • Why and How to Wash Hands with Soap

    Handwashing is thought to be effective for the prevention of transmission of diarrhoea pathogens. Failing to sufficiently wash one’s hands contributes to ~ 50% of all foodborne illness outbreaks. Bacteria of potential faecal origin (mostly Enterococcus and Enterobacter spp.) were found after no handwashing in 44% of samples. Handwashing with water alone reduced the presence of bacteria to 23%. Handwashing with plain soap and water reduced the presence of bacteria to 8%. The effect did not appear to depend on the bacteria species. Handwashing with non-antibacterial soap and water is more effective for the removal of bacteria of potential faecal origin from hands than handwashing with water alone.

    • Only 5% of people who used the bathroom washed their hands long enough to kill the germs that can cause infections (for only 6 seconds on average),
    • 33% did not use soap,
    • 10% did not wash their hands at all,
    • 50% of men used soap, compared with 78% of women.
    Washing hands under running water:
    1. Wet your hands with clean water, warm or cold, apply soap.
    2. Lather your hands by rubbing them together. Be sure to lather the backs of your hands, between your fingers, and under your nails.
    3. Scrub your hands for at least 20 seconds
    4. Rinse your hands well.
    5. Dry your hands using a clean towel or air dry them.
    When to wash hands: 
    • Before, during, and after preparing food.
    • Before eating food.
    • After using the toilet.
    • After touchinggarbage.
    • After blowing your nose, coughing, or sneezing.
    • Before and after caring for someone who is sick.
    • Before and after treating a cut or wound.
    • After changing diapers or cleaning up a child who has used the toilet.
    • After touching an animal, animal feed, or animal waste.
    • After handling pet food or pet treats.
  • Fruits and Vegetables against Specific Cancer Types

    Statistically significant protective effect of fruit and vegetable consumption was found in 128 of 156 dietary studies that examined the relationship between fruit and vegetable intake and cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary.

    For most cancer sites, persons with low fruit and vegetable intake (at least the lower one-fourth of the population) experience about twice the risk of cancer compared with those with high intake, even after control for potentially confounding factors:

    • For lung cancer, significant protection was found in 24 of 25 studies after control for smoking in most instances.
    • Fruits, in particular, were significantly protective in cancers of the esophagus, oral cavity, and larynx, for which 28 of 29 studies were significant.
    • Strong evidence of a protective effect of fruit and vegetable consumption was seen in cancers of the pancreas and stomach (26 of 30 studies), as well as in colorectal and bladder cancers (23 of 38 studies).
    • For cancers of the cervix, ovary, and endometrium, a significant protective effect was shown in 11 of 13 studies, and for breast cancer a protective effect was found to be strong and consistent in a meta analysis.

    It would appear that major public health benefits could be achieved by substantially increasing consumption of these foods.

  • Fruits and Vegetables for Cancer Prevention

    Diets rich in fruit and vegetables have been recommended for preventing cancer. 

    A significant reduction in the risks of cancers of the esophagus, lung, stomach, and colorectum associated with both fruit and vegetables.

    Breast cancer is associated with vegetables but not with fruit. The risk reduction is significant for cancers of thelung andbladder and only forfruit.

    Bladder cancer is associated with fruit but not with vegetables. 

  • Protection with Vegetarian and Vegan Diets

    Vegetarians, those who avoid meat, represent 5% of the US population, and vegans, additionally avoiding dairy and eggs, 2%.

    Vegetarian diets confer protection against

    • cardiovascular diseases,
    • cardiometabolic risk factors,
    • some cancers, 
    • total mortality.

    Compared to lacto-ovo-vegetarian diets, vegan diets seem to offer additional protection for

    • obesity,
    • hypertension,
    • type-2 diabetes, 
    • cardiovascular mortality.

    Males experience greater health benefits than females. 

  • Fruits Reduce Risk of Lung and Bladder Cancers

    Case-control studies overall support a significant reduction in the risks of cancers of the esophagus, lung, stomach, and colorectum associated with both fruit and vegetables.

    Breast cancer is associated with vegetables but not with fruit.

    Bladder cancer is associated with fruit but not with vegetables.

    The overall relative risk estimates from cohort studies suggest a protective effect of both fruit and vegetables for most cancer sites considered, but the risk reduction is significant only for cancers of the lung and bladder and only for fruit.

  • Fruitarian Food Sources of Zinc

    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. 

  • Vitamin C in Muscles

    The study has shown that skeletal muscle is very sensitive to changes in vitamin C intake, and that the vitamin C content in muscle will fall if intake decreases below optimal levels. This is likely to affect muscle function. Muscle is the largest store of vitamin C in our bodies.

    Professor Margreet Vissers, from the Centre for Free Radical Research:

    Many people think that all fruit and vegetables are equally able to supply vitamin C, but this is not the case. The levels in food vary hugely across the spectrum. We should eat a good range daily, but because many fruit contain only one tenth of a healthy daily vitamin C requirement, we would recommend at least one serve per day of a high-value food like kiwifruit. This will help you easily reach an optimal vitamin C intake, as well as delivering other vital nutrients.

    There is, however, considerable debate regarding the beneficial health effects of vitamin C supplementation. The administration of vitamin C may significantly hamper endurance capacity. Vitamin C supplementation decreases training efficiency because it prevents some cellular adaptations to exercise.

  • Vitamin C and Common Cold

    Clinical trails with varying doses of ascorbic acid showed that ascorbic acid does not have significant prophylactic effect, but reduced the severity and duration of symptoms of cold during the period of infection.

    Consumption of ascorbic acid as high as 1 g a day for several winter months, had no consistent beneficial effect on the incidence of common cold.

    There was a consistent beneficial but generally modest therapeutic effect on duration of cold symptoms

    In trials that tested vitamin C after cold symptoms occurred, there was some evidence of greater benefits with large dose than with lower doses.

  • Vitamin C Recommendation

    Based on available biochemical, clinical and epidemiological studies, the current US recommended daily allowance (RDA) for ascorbic acid ranges between 75 - 120 mg per dayto achieve cellular saturation and optimum risk reduction of heart diseases, stroke and cancer in healthy adults

    • Males - 90 mg a day,
    • Females - 75 mg a day,
    • Smokers- +35 mg a day (35 mg/day more)

    Freshfruits,vegetables and also synthetic tablets supplement the ascorbic acid requirement of the body. However, stress, smoking, infections and burns deplete the ascorbic acid reserves in the body and demands higher doses of ascorbic acid supplementation.

    Ascorbic acid and its derivatives are widely used as preservatives in food industry.

Simone Weil

Imaginary good is boring; real good is always new, marvelous, intoxicating.

All Known Essential Vitamins

Vitamins are a group of substances that are needed for normal cell function, growth, and development. There are 13 essential vitamins:

  • Vitamin A (retinol, retinal, 4 carotenoids)
  • Vitamin C (ascorbic acid)
  • Vitamin D (D3 - Cholecalciferol, D2 - Ergocalciferol)
  • Vitamin E (tocopherols, tocotrienols)
  • Vitamin K (phylloquinone, menaquinones)
  • Vitamin B1 (thiamine)
  • Vitamin B2 (riboflavin)
  • Vitamin B3 (niacin)
  • Vitamin B5 (pantothenic acid)
  • Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
  • Vitamin B7 (biotin)
  • Vitamin B9 (folic acid)
  • Vitamin B12 (cyanocobalamin)

Fat-soluble vitamins are stored in the body's fatty tissue: vitamins A, D, E, K

Water-soluble vitamins - the body must use almost all water-soluble vitamins right away - vitamins B1, B2, B3, B5, B6, B7, B9 and C.
Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

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