All about fruitarianism with a long-term fruitarian, Lena

B1

  • 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 B1 Thiamine

    Vitamin B1 (Thiamin, Thiamine) is one of 8 B vitamins, the first B vitamin discovered. All B vitamins help the body convert carbohydrates into glucose, which the body uses to produce energy, B-complex vitamins also help the body metabolize fats and protein. All B vitamins are water soluble.

    All living organisms use thiamine, but it is synthesized only in bacteria, fungi, and plants. Animals must obtain it from their diet, therefore for humans it is an essential nutrient.  Your body needs it to form adenosine triphosphate (ATP), which every cell of the body uses for energy.

    B1 helps convert food into energy, needed for healthy skin, hair, muscles, and brain. 

    Thiamine deficiency has a potentially fatal outcome if it remains untreated. In less-severe cases, nonspecific signs include malaise, weight loss, irritability and confusion.

    Recommended daily amount: 1.1 - 1.2 mg (~ 50 g of flaxseeds, or sesame tahini, or 100 g pine or sunflower seeds, or corn flour).

Leo Tolstoy

A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral. 

Fruits and Vegetables

Fruit and vegetable consumption is a focus of research and nutrition education, but there is no universal agreement on the meaning of 'fruits and vegetables'. Foods that require specific instruction include rice, dried beans, potatoes, tomatoes and fruits and vegetables in mixtures and condiments. 

Fruit and vegetables are important components of a healthy diet, and their sufficient daily consumption could help prevent major diseases. A recently published WHO/FAO report recommends a minimum of 400g of fruit and vegetables per day (excluding potatoes and other starchy tubers) for the prevention of chronic diseases such as heart disease, cancer, diabetes and obesity, as well as for the prevention and alleviation of several micronutrient deficiencies. 

Fruits and vegetables are universally promoted as healthy. The Dietary Guidelines for Americans 2010 recommend you make one-half of your plate fruits and vegetables.

Fruits and vegetables include a diverse group of plant foods that vary greatly in content of energy and nutrients. Fruits and vegetables supply dietary fiber, vitamins and minerals to the diet and are sources of phytochemicals (phytonutrients) that function as antioxidants, phytoestrogens, and antiinflammatory agents and through other protective mechanisms. 

FruitsVegetables

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