iodine

All about fruitarianism with a long-term fruitarian, Lena

All Known Essential Minerals
Minerals (nutrients) are inorganic substances (contain no carbon) that are necessary for normal body function and development.

Macrominerals

Macro-minerals are needed in large doses (approximate recommended daily intake, milligrams (mg) per day ):
1. potassium, K (3500 mg) - metal, ions are necessary for the function of all living cells;
2. chloride, Cl− (3400 mg) - essential electrolyte in all body fluids;
3. sodium, Na, natrium (2400 mg) - metal, essential for all animals and some plants;
4. calcium, Ca (1000 mg) - metal, essential for living organisms, produced in supernova nucleosynthesis;
5. phosphorus, P (1000 mg) - in the form of the phosphate is required for all known forms of life;
6. choline (425 - 550 mg) - essential vitamin-like (vitamin B4) nutrient, synthesized in human body, but not sufficiently;
7. magnesium, Mg (350 mg) - metal, essential for all known living organisms;
Trace Minerals

Trace minerals are needed in very small amounts (recommended daily intake, milligrams (mg) or micrograms (mcg) per day:
1. iron, Fe (15 mg) - metal, found in nearly all living organisms;
2. zinc, Zn (8 - 11 mg) - metal, essential for humans and other organisms;
3. manganese, Mn (5 mg) - metal, toxic essential trace element;
4. fluorine, F, fluoride ion, F− (3 - 4 mg) - a beneficial poisonous element, essential for bone solidity;
5. copper, Cu (2 mg) - metal, essential to all living organisms;
6. iodine, I (150 mcg) - a key component of thyroid hormones;
7. selenium, Se (35mcg) - toxic in large doses, essential micronutrient for animals;
8. chromium, Cr (30 mcg) - chromium (III) is questionably essential for humans.

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Thermic Effect of Food and Negative Calories

Thermic effect of food (TEF) is the amount of energy expenditure above the resting metabolic rate due to the cost of processing food for use and storage. The effect varies substantially for different food components. The mechanism is unknown.

A commonly used estimate of the thermic effect of food is about 10% of one's caloric intake.

The primary determinants of daily thermic effect are:

the total caloric content of the meals,
the macronutrient composition of the meals ingested.

Macronutrients:

The thermic effect of food is the energy required for digestion, absorption, and disposal of ingested nutrients, and depends on the composition of the food consumed:

Protein: 20-35 % of the energy consumed,
Carbohydrates and fats: 5-15 %.

Meal frequency has little to no thermic effect.

Insulin

Thermic effect also depends on the insulin sensitivity of the individual, with more insulin-sensitive individuals having a significant effect while individuals with increasing resistance have negligible to zero effects. Both insulin resistance and obesity are independently associated with impaired thermic effect of food at rest, but "the responsiveness of thermogenesis to exercise before a meal is related to the obese state and not independently to insulin resistance per se."

Exercise

The thermic effect of food is marginally increased by 7-8 calories per hour with exercise:

aerobic training of sufficient duration and intensity
and by anaerobic weight training.

"Negative" Caloric Balance

Celery, grapefruit, lemon, lime, apple, lettuce, broccoli, and cabbage are often claimed to have negative caloric balance, requiring more energy to digest than recovered from the food. There is no scientific evidence to show that any of these foods have a negative caloric impact.

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

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All Known Essential Minerals

Macrominerals

Trace Minerals

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Choline Recommended Intake from Seeds and Fruits

Example Plant Fruitarian Sources of Choline

Seeds (including legumes and nuts), high in choline, milligrams per 100 g portion:

Fruits, high in choline, milligrams per 100 g portion:

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