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.

Simone Weil

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

Vitamin B9 Folic Acid

Vitamin B9, also called folate or folic acid, is one of 8 B vitamins.

  • Folic acid is the synthetic form of B9, found in supplements and fortified foods.
  • Folate occurs naturally in foods.

Folic acid is crucial for proper brain function and plays an important role in mental and emotional health. It aids in the production of DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy.

Folic acid also works closely with vitamin B12 to help make red blood cells and help iron work properly in the body.

Rich sources of folate include: spinach, dark leafy greens, asparagus, mustard greens, brussels sprouts, beans, soybeans, root vegetables, whole grains, oranges, avocado. 

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