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I came across this and didn't find anything on the CR site about it. What do you all think? Popcorn: The snack with even higher antioxidants levels than fruits and vegetables March 25, 2012 American Chemical Society (ACS) Summary: Popcorn’s reputation as a snack food that’s actually good for health popped up a few notches today as scientists reported that it contains more of the healthful antioxidant substances called "polyphenols" than fruits and vegetables. https://www.sciencedaily.com/releases/2012/03/120325173008.htm

I found this research from Japan that says Natto has a high biotin content but uptake is ~5% based on table 2 in the study from the International Journal of Analytical Bio-Science, 2014 https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf I am vegan. Cronometer says I get 1.2mg but it's prolly off and this doesn't take into account amount vs uptake. Am I reading this correctly? the data from table 2, which analyzed the uptake of biotin, shows uptake from vegan sources is so tiny it is impossible to get "enough" as a vegan without taking supplements Any thoughts?

https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf I thought people might find this table useful. What do you all think of it? I found it because I was curious about my biotin levels since i am vegan and Cronometer's data is weak. The main limitation for me with this is I eat buckwheat groats (my only grain) and the table lists buckwheat flour. Anyone have thoughts on how I can extrapolate a number?

Why do you eat the natto powder if you have homemade and fresh?

Do people include the TEF when calculating how many calories they should consume as per CR?

Hi everyone, My omega 3 is 6.5g and 400% above the limit, is this a problem? Most (6g) is from chia (tblspns/day) and flax (1 tblspn/day). I'm otherwise healthy, in good shape, and exercise regularly. I googled and the only thing I can find on Omega 3 toxicity is old and vague: https://today.oregonstate.edu/archives/2013/oct/excess-omega-3-fatty-acids-could-lead-negative-health-effects I like things where they, I'm otherwise good with my numbers so I don't want to change. But if its an issue I can cut my chia and flax to 1/2 tablespoon each (I grind them before eating), which lowers my omega 3 to 2.8g (1.2 from flax and .9 from chia), and lowers me to 172% above the upper limit in cronometer. this would put me at 2.3g omega 6 (13% of recommended amount) / 2.8g omega 3 (172%). But I prefer not to do this unless my current numbers are a problem. Thanks!

re: arsenic in rice. it can be greatly reduced if you soak overnight, cook with extra water so it doesn't all absorb back in, when done cooking rinse with hot water. https://www.bbc.com/news/health-38910848 What do you all think: Is this enough to make it safe? You can also switch to things like buckwheat groats, oat groats, quinoa...

I minimize nuts because of high fat and protein. The following are Kcal dense from complex carbs. And they are low protein, have very low fat, and have other beneficial nutrients. Ragi - the most dense at ~3.8cal/g, 9:1 carb to protein, very low fat - note, it must be finger millet, other millets can't compete. interesting fact for you since you have some S. Indian ancestry, ragi is big in Karnataka and I think other parts of south India, too. Many recipes including an easy to make porridge, sprouted is best. If you added ~90g of ragi, a little less than 1 serving, you'd get ~500 calories. Chestnuts - ~ 1.8cal/g, almost 10:1 carb to protein and almost no fat, even less than ragi. How is this a nut with so little protein and fat? Fun fact: deer also love chestnuts. Purple sweet potatoes - ~ 1.6 cal/g, a whopping 15:1 carb to protein and zero fat