Biotin (vitamin B7), is used up extensively in the processing of fatty acids while on the keto diet. Lacking it can cause dry skin, scaly rashes, conjunctivitis, fatigue and tingling in the arms and legs. Biotin is naturally found in liver, egg yolks, meat, salmon, avocados, and cauliflower.
Folate (vitamin B9), keeping our cells functioning: energy production, hormone balance, gene expression, mood control, and cravings. However, since the keto diet restricts carbohydrates to an absolute minimum and many plants have carbohydrates, we can result in a gradual depletion of a source of folate (B9). You are suggested to have broccoli, brussels sprouts and spinach, which are relatively low carbs.
Believe it or not, eating less carbohydrate results in needing less vitamin C, this is because glucose competes with Vitamin C for access to the same metabolic pathways in the body. It is recommended the intake from 40-90 mg per day. Half cup of red bell pepper, broccoli, brussels sprouts, cauliflower gives you 90mg, 51mg, 58mg and 26mg of vitamin C respectively.
Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly, make sure to consume 1500 to 2000 IU of vitamin D daily. Keto-friendly source of vitamin D include salmon, cod liver oil, sardines, eggs.
Calcium not only protect your bones, it also supports your nervous system! Especially when you are in keto! The experts advise dieters to consumer 1,000 mg of calcium each day. Make sure you are eating enough Ssardine, salmon, cheese, almond milk and cheeseeeeee!
Water and mineral excretion by the kidneys happens when you enter ketosis. Magnesium is one of them, therefore, 300–500 mg is an initial recommendation to compensate the lost. You can consume Dark Leafy Greens, Fatty Fish, mineral water and Avocado (don't worry, most of the carb source is that of fibre and so it has a relatively low net carb content).
During ketosis, your body sheds water along with essential electrolytes — sodium, which can potentially cause symptoms like constipation, nausea, fatigue and muscle cramps. So, you should aim for about 3,000 - 5,000 mg of sodium every day on a keto diet. To enrich your food with salt, better choose Pink Himalayan Salt – which is loaded with minerals like potassium, magnesium, and calcium to name a few. It's a favorite choice among many on keto as it is more natural in form and less processed. You can also consider Sea Salt – which is derived from evaporated sea water. With larger crystals, it is much saltier than regular table salt and also contains added minerals.
Omega 3 can help maintain a healthy omega-3 to moega-6 when following a high-fat diet. It can be found in salmon, sardines, oysters, herring, and mussels. (If you are not a big fan of seafood, you can consider cod liver oil or krill oil. Avocado, olive oil, chia seed and flaxseed are definitely good alternative sources which also offer healthy polyunsaturated and monounsaturated fat that your body needs to perform at its best.
When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving.
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