All about fruitarianism with a long-term fruitarian, Lena
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Isaac Bashevis Singer
What do they know-all these scholars, all these philosophers, all the leaders of the world - about such as you? They have convinced themselves that man, the worst transgressor of all the species, is the crown of creation. All other creatures were created merely to provide him with food, pelts, to be tormented, exterminated.
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