All about fruitarianism with a long-term fruitarian, Lena

A walk on the beach on a very windy day in search of some solitude. Sorry for so much noise - I tried to cover the microphone on my phone, but it did not help a bit.

Simone Weil

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

Choline Recommended Intake from Seeds and Fruits

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 

Fruitarians.net Apple