All about fruitarianism with a long-term fruitarian, Lena

Recommended

Recommendations - proposals as to the best course of action in maintaining good health, based on materials issued by respectable institutions.

  • 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 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.

  • EAR and RDA for Amino Acids

    Estimated Average Requirement (EAR) and Recommended Dietary Allowance (RDA) for amino acids (protein) for healthy adults 19 y and older, mg/kg/day:

    • Estimated Average Requirement (EAR): average, estimated to meet the requirements of 50%.
    • Recommended Dietary Allowance (RDA): average, sufficient to meet the nutrient requirements of nearly all.
    Amino Acids EAR RDA
    phenylalanine + tyrosine 27 33
    valine 19 24
    threonine 16 20
    tryptophan 4 5
    methionine + cysteine 15 19
    leucine 34 42
    isoleucine 15 19
    lysine 31 38
    histidine 11 14
  • Dietary Reference Intake DRI

    Dietary Reference Intakes (DRIs) are reference values that are quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people. They include both recommended intakes and upper intake levels.

    Although the reference values are based on data, the data are often insufficient or drawn from studies that had limitations in addressing the question. Scientific judgment is required in setting the reference values. 

    • EAR - Estimated Average Requirement - a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in a group.
    • RDA - Recommended Dietary Allowance - the average daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97 to 98 percent) healthy individuals in a group.
    • AI - Adequate Intake: a value based on observed or experimentally determined approximations of nutrient intake by a group of healthy people.
      Used when an RDA cannot be determined.
    • UL - Tolerable Upper Intake Level - the highest level of daily nutrient intake that is likely to pose no risk of adverse health effects to almost all individuals in the general population. As intake increases above the UL, the risk of adverse effects increases.
  • Estimated Average Requirement EAR

    Estimated Average Requirement (EAR) is the average daily nutrient intake level that is estimated to meet the requirements of half  - 50% - of the healthy individuals in a particular life stage and gender group. 

    Because the needs of the other half of the population will not be met by this amount, the EAR is increased by about 20% to arrive at the RDA.

    Before setting the EAR, a specific criterion of adequacy is selected, based on a careful review of the literature. When selecting the criterion, reduction of disease risk is considered along with many other health parameters. 

  • Recommended Dietary Allowance RDA

    Recommended Dietary Allowance (RDA) - the average daily dietary nutrient intake level sufficient to meet the nutrient requirement of nearly all - ~97% - healthy individuals in a particular life stage and gender group. 

    The process for setting the RDA depends on being able to set an Estimated Average Requirement (EAR). If an EAR cannot be set, no RDA will be set. The EAR is the daily intake value of a nutrient that is estimated to meet the nutrient requirement of half the healthy individuals in a life stage and gender group.

    The RDA is set at the EAR plus twice the standard deviation (SD) if known (RDA = EAR + 2 SD). If data about variability in requirements are insufficient to calculate a standard deviation, a coefficient of variation for the EAR of 10% is ordinarily assumed (RDA = 1.2 x EAR).

    The RDA for a nutrient is a value to be used as a goal for dietary intake by healthy individuals. The RDA is not intended to be used to assess the diets of either individuals or groups or to plan diets for groups.

  • Excessive Protein Intake

    Because the system for disposal of excess nitrogen is efficient, protein intakes moderately above requirement are believed to be safe.

    Brenner et al. (1982) postulated that excess protein intake accelerates the processes that lead to renal glomerular sclerosis, a common phenomenon of aging. There is supportive evidence from studies in animals, but not in humans on this point. Urinary calcium excretion increases with increased protein intake if phosphorus intake is constant. If phosphorus intake increases with protein intake, as it does in U.S. diets, the effect of protein is minimized.

    Habitual intakes of protein in the United States are substantially above the requirement, and although there is no firm evidence that these intake levels are harmful, it has been deemed prudent to maintain an upper bound of no more than twice the RDA for protein.

  • Drink Water to Satisfy Thirst

    The latest recommendations say that we no longer need to worry about drinking specific amounts of water. Instead, we can simply satisfy our thirst with any beverage. As it turns out, there really was no scientific evidence for the 64-ounce daily recommendation that was based on survey data of usual consumption.

    The new guidelines remove the eight-glasses-a-day recommendation, and say healthy adults may use thirst to determine their fluid needs. Exceptions to this rule include anyone with a medical condition requiring fluid control; athletes; and people taking part in prolonged physical activities or whose living conditions are extreme."

  • Fluoride in Water WHO Recommendation

    The World Health Organization’s drinking water quality Guideline Value for fluoride is 1.5 mg / litre (WHO, 1993).

    WHO emphasises that in setting national standards for fluoride it is particularly important to consider climatic conditions, volumes of water intake, and intake of fluoride from other sources (e.g. food and air).

  • Recommended Calcium Intake from Seeds and Fruits

    Recommended intake for adults, in milligrams per day (recommended calcium allowances based on North American and western European data):

    • Adolescents, 10–18 years - 1300 mg / day
    • Females, 19 years to menopause - 1000 mg / day
    • Females, pregnant women (last trimester) - 1200 mg / day
    • Females, lactating women - 1000 mg / day
    • Females, postmenopause - 1300 mg / day
    • Males, 19–65 years - 1000 mg / day
    • Males, 65+ years - 1300 mg / day

    The calcium requirement of an adult is generally recognized to be the intake required tomaintain calcium balance and thereforeskeletal integrity

    Calcium balance is determined by the relationship between calcium intake and calcium absorption and excretion. Relatively small changes in calcium absorption and excretion can neutralize a high intake or compensate for a low one. 

    A positive calcium balance (net calcium retention) is required throughout growth, particularly during the first 2 years of life and during puberty and adolescence. These age groups therefore constitute populations at risk for calcium deficiency, as do pregnant women (especially in the last trimester), lactating women, postmenopausal women, and, possibly, elderly men. 

Plutarch

But for the sake of some little mouthful of flesh we deprive a soul of the sun and light, and of that proportion of life and time it had been born into the world to enjoy.

Exercise

Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. Frequent and regular physical exercise boosts the immune system and helps prevent "diseases of affluence" such as cardiovascular disease, type 2 diabetes, and obesity. It may also help prevent stress and depression, increase quality of sleep and act as a non-pharmaceutical sleep aid, help improve mental health, maintain steady digestion, regulate fertility health.

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