All about fruitarianism with a long-term fruitarian, Lena

B3

  • All Known Essential Vitamins

    Vitamins are a group of substances that are needed for normal cell function, growth, and development. There are 13 essential vitamins:

    • Vitamin A (retinol, retinal, 4 carotenoids)
    • Vitamin C (ascorbic acid)
    • Vitamin D (D3 - Cholecalciferol, D2 - Ergocalciferol)
    • Vitamin E (tocopherols, tocotrienols)
    • Vitamin K (phylloquinone, menaquinones)
    • Vitamin B1 (thiamine)
    • Vitamin B2 (riboflavin)
    • Vitamin B3 (niacin)
    • Vitamin B5 (pantothenic acid)
    • Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine)
    • Vitamin B7 (biotin)
    • Vitamin B9 (folic acid)
    • Vitamin B12 (cyanocobalamin)

    Fat-soluble vitamins are stored in the body's fatty tissue: vitamins A, D, E, K

    Water-soluble vitamins - the body must use almost all water-soluble vitamins right away - vitamins B1, B2, B3, B5, B6, B7, B9 and C.
    Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

  • Vitamin B3 against Cardiovascular Events

    Vitamin B3 (Niacin or nicotinic acid) raises the levels of high-density lipoprotein cholesterol (HDL) by about 30% to 35%. Niacin was associated with a significant reduction in cardiovascular events and possible small but non-significant decreases in coronary and cardiovascular mortality.

  • Vitamin B3 Niacin

    Vitamin B3, Niacin, nicotinic acid, helps to convert food into energy and is essential for healthy skin, blood cells, brain, and nervous system. It is one of 8 B vitamins. It is water-soluble, which means it is not stored in the body. It has 2 other forms, niacinamide (nicotinamide) and inositol hexanicotinate, which have different effects. 

    Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6

    It is rare for anyone in the developed world to have a Vitamin B3 deficiency; alcoholism is the main cause of it in the US.

    Recommended daily amount: 14 - 16 mg.

    Example sources: whole grains, mushrooms, peanuts and other legumes. 

    Fruits (100 g) : 

    1. Peaches or Apricots, dried - Niacin: 4 mg 
    2. Avocados, raw or Dates, medjool  - Niacin: 2 mg 

    Seeds (100 g):

    1. Rice bran, crude - Niacin: 34 mg 
    2. Sesame flour - Niacin: 13 mg 
    3. Sunflower seed kernels, dried - Niacin: 8 mg 

Dalai Lama

Life is as dear to a mute creature as it is to a man. Just as one wants happiness and fears pain, just as one wants to live and not to die, so do other creatures.

Mushrooms

Edible mushrooms are the fleshy and edible fruit bodies of several species of macrofungi - fungi which bear large fruiting structures - that are either harvested wild or cultivated. 

Some mushrooms that are edible for most people can cause allergic reactions in some individuals, and old or improperly stored specimens can cause food poisoning. Deadly poisonous mushrooms that are frequently confused with edible mushrooms and cause fatal poisonings. Mushrooms growing in polluted locations can accumulate toxins (e.g. heavy metals).

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