When it comes to allowed foods in the keto diet, you may be worried about getting all the nutrients you need to keep your body healthy and strong. This is because the keto diet excludes certain foods from the menu that are sources of important vitamins and minerals. However, if you are well informed and consistent, you will be able to provide alternatives through a balanced diet. The biggest problem is vitamins.
The human body needs 13 essential vitamins – A, C, D, E, K and B vitamins. The four fat-soluble vitamins – A, D, E and K are stored in body fat. The other nine are water-soluble and must therefore be obtained regularly because they are excreted in the urine. Vitamin B12 is the only water-soluble vitamin that is stored in the liver.
The best way to get enough of these vitamins is a varied diet, and it can be the same during a keto diet. In this article we will introduce you to the best keto sources of vitamins.
1. Broccoli – high Content of Vitamins in the List of Permitted Foods in the Keto Diet
Broccoli is one of the cruciferous vegetables and is on the list of permitted foods in the keto diet. They have the greatest health benefits and are recommended in the keto diet. This is largely due to the fact that they are high in many nutrients, including vitamin C, vitamin K, iron and potassium.
In addition, this vegetable boasts more protein than many others. You can eat it both raw and cooked, but according to recent research, its slight stewing is the most useful. Broccoli is the best source of vitamin C, vitamin K1 and vitamin B9.
Vitamin C is important for immune function and skin health. One serving of raw broccoli provides almost 70% of its mandatory daily intake. This vegetable also contains high amounts of vitamin K1, which is important for blood clotting and can promote bone health. Vitamin B9 (folate) is especially important for pregnant women. Folate is needed for normal tissue growth and cell function.
There is no way not to include this super food, which is mandatory in the list of allowed foods in the keto diet. They are loaded with so many nutrients that they are often called “nature’s multivitamins.” They contain large amounts of vitamin A, B2 (riboflavin), B7 (biotin), B12 (cobalamin) and D. Eggs also contain small amounts of almost every vitamin and mineral needed by the human body.
Vitamin A helps maintain skin and normal immune function. It is also good for eyesight. Riboflavin contributes to normal energy metabolism and the development of red blood cells. It is also important for the functioning of the nervous system. Biotin, as we have said more than once, is needed for beautiful skin, hair and nails. Vitamin D is involved in keeping bones and teeth healthy, the absorption and utilization of calcium and phosphorus in the body. It is also important for the normal functioning of muscles and the immune system.
3. Avocado – the super food on the list of allowed foods in the keto diet
Avocado is valued for its high nutritional value and is part of various dishes due to its good taste and rich texture. It is gaining more and more popularity as a super food and this is not surprising considering its health benefits (more details here). It contains a wide variety of nutrients, including 20 different vitamins and minerals. Of the 13 essential vitamins, avocados are rich in vitamin K, B6, B9 and E. It also contains small amounts of vitamins B1, B2 and B3.
Avocados are a good source of vitamin K, which plays an important role in blood clotting. Water-soluble vitamin B6 helps the immune system produce antibodies needed to fight many diseases. The body also uses it to help break down proteins.
Avocados also contain a sufficient amount of folate (vitamin B9), which in addition to being useful in pregnancy, is essential for homocysteine metabolism and helps maintain normal levels of this amino acid. We should not neglect the satisfactory amounts of vitamin E – the antioxidant that protects body tissue from damage and helps protect the heart.
Thiamine, known as vitamin B1, plays a critical role in energy metabolism and therefore in cell growth, development and function. Vitamin B2 is a major component of two major coenzymes that are important in energy production, cellular function and the absorption of fats, drugs and steroids. Niacin or vitamin B3 helps with high cholesterol, circulatory problems and migraine headaches.
Almonds are part of the nuts that are included in the list of permitted foods in the keto diet. They contain a number of vitamins, minerals, proteins and fiber that can offer a number of health benefits. Only a handful of almonds contains 1/8 of the recommended daily allowance of protein. You can eat them raw or baked. As a snack or add them to sweet and savory dishes. They are also available in the form of flour, oil, butter or almond milk. Consumption of each of these products will charge you with vitamin E, several B vitamins, including mostly riboflavin and small amounts of vitamin A.
Almonds are among the best sources of vitamin E, and its intake is associated with numerous health benefits. It belongs to the family of fat-soluble antioxidants. These antioxidants accumulate in the cell membranes in the body, protecting the cells from oxidative damage. B vitamins, choline and protein may be missing in a plant-based diet. Vegans, for example, can supplement their needs by eating almonds.
Undoubtedly, fish is among the healthiest foods on the planet and is an integral part of the list of permitted foods in the keto diet. It is loaded with important nutrients and is a great source of omega-3 fatty acids, which are extremely useful for the body and brain. Fish is also a good source of 9 of the 13 essential vitamins. It is best to choose between salmon, tuna and trout. They contain the largest amounts of vitamins A, B1, B2, B3, B5, B6, B12, D and E.
You will get the greatest benefits from eating fish from vitamin A, B12 and D. Almost all types of fish contain vitamin A or retinol. Consuming enough vitamin A is important for maintaining tissue health. Its deficiency can cause dry, scaly skin and immunodeficiency. Eating oily fish can help prevent this.
Vitamin B12 is essential for DNA production. It also activates the enzyme methionine synthase, which stimulates the conversion of homocysteine to methionine, another amino acid. Fish is also a good source of vitamin D. As mentioned, it helps maintain healthy bones by regulating calcium. It is found mostly in salmon and sardines.