All about fruitarianism with a long-term fruitarian, Lena

phytonutrients

  • Carotenoids

    Carotenoids are a class of more than 750 pigments synthesized by plants, algae, and photosynthetic bacteria. These richly colored molecules are the sources of the yellow, orange, and red colors of many plants. Fruit and vegetables provide most of the 40 to 50 carotenoid phytonutrients found in the human diet.

    The most common carotenoids in North American diets are α-carotene, β-carotene, β-cryptoxanthin, lutein, zeaxanthin, and lycopene. 

    Provitamin A carotenoids - α-carotene, β-carotene, and β-cryptoxanthin - can be converted by the body to retinol (vitamin A), but not lutein, zeaxanthin, and lycopene. 

    Dietary lutein and zeaxanthin help maintain optimal visual function - they absorb damaging blue light that enters the eye.

    The results of observational studies suggest that diets high in carotenoid-rich fruit and vegetables are associated with reduced risks of cardiovascular disease and some cancers. But high-dose β-carotene supplements did not

  • Phytonutrients

    Plant foods contain thousands of natural chemicals, which are called phytonutrients or phytochemicals ("phyto" means "plant"). These chemicals help protect plants from germs, fungi, bugs, and other threats. Phytonutrients are not essential, but they may help prevent disease.

    More than 25,000 phytochemicals are found in plant foods, and six important phytonutrients are: 

    • Carotenoids
    • Ellagic acid
    • Flavonoids
    • Resveratrol
    • Glucosinolates
    • Phytoestrogens

  • Red Inside Nutrient Rich Apples

    Redlove or Bloody Ploughman were bred from wild apples in their original home in Kazakhstan – many of these varieties are under threat due to forest clearance, showing how vital conservation work is for the future of our food. These apple trees have pink blossom. These apples are red inside and can contain up to twice the polyphenols and five times the healthy anthocyanins of regular light-fleshed apples.

    Once established, apples are one of the easiest fruits to grow, capable of kicking out decades of harvests for the 30 minutes it takes to plant one. Pick a sunny site with well-drained soil and make sure you keep plants evenly watered for their first year or so of growth. After that they will largely look after themselves.

Albert Einstein

If people are good only because they fear punishment, then we are a sorry lot indeed. 

Vitamin C

Vitamin C, or L-ascorbic acid, or ascorbate, is an essential nutrient for humans, a water-soluble vitamin. Humans, unlike most animals, are unable to synthesize vitamin C, so it is an essential dietary component. 

  • Vitamin C is required for the biosynthesis of collagen (an essential component of connective tissue), L-carnitine, and certain neurotransmitters, it is also involved in protein metabolism.
  • Vitamin C is also an important physiological antioxidant and has been shown to regenerate other antioxidants within the body, including alpha-tocopherol (vitamin E). Vitamin C regenerates vitamin E by reducing vitamin E radicals formed when vitamin E scavenges the oxygen radicals. 
  • Vitamin C plays an important role in immune function and improves the absorption of nonheme iron, the form of iron present in plant-based foods.

Approximately 70%–90% of vitamin C is absorbed at moderate intakes of 30–180 mg a day. At doses above 1 g a day, absorption falls to less than 50% and absorbed, unmetabolized ascorbic acid is excreted in the urine. 

Insufficient vitamin C intake causes scurvy, which is characterized by fatigue or lassitude, connective tissue weakness, and capillary fragility.

Cells accumulate vitamin C. The total body content of vitamin C ranges from 300 mg (at near scurvy) to about 2 g.

  • High levels of vitamin C are maintained in cells and tissues, and are highest in leukocytes (white blood cells), eyes, adrenal glands, pituitary gland, and brain.
  • Relatively low levels of vitamin C are found in extracellular fluids, such as plasma, red blood cells, and saliva.

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