When following a ketogenic diet, carbohydrates are greatly reduced. The question then arises as to whether or not this diet produces vitamin deficiencies. Indeed, we will eat less fruit and some more carbohydrate-rich vegetables will be consumed in smaller quantities.
Decryption :)
Vitamins
Vitamins – there are 13 of them – are organic substances present in small amounts in natural foods. Most vitamins come from food because the body does not produce them or produces very little of them.
There are two types of vitamins: fat-soluble vitamins , which are stored in fatty tissues and the liver—which can remain in the body for days and sometimes months—and water-soluble vitamins , which cannot be stored and are excreted in the urine.
Keto-Friendly Foods That Contain Vitamins
A ketogenic diet does not mean that we will be deficient in vitamins! All of them are present in the different keto-compatible foods that we consume daily by making a varied and balanced keto diet :)
Vitamin A (fat soluble)
Also called retinol, it is essential for eye health. A deficiency can lead to night blindness and keratomalacia, which is a dry, cloudy layer of the eye. Keto-friendly foods that contain it include liver, cod liver oil, carrots, broccoli, sweet potatoes (in moderation on keto), butter, kale, spinach, pumpkin, collard greens, some cheeses, eggs, cantaloupe, and milk.
Vitamin B1 (water soluble)
Also called thiamine, it is essential for producing various enzymes that help break down sugar into energy. Keto-friendly foods that contain it include yeast, pork, sunflower seeds, asparagus, kale, cauliflower, liver, and eggs.
Vitamin B2 (water soluble)
Also called riboflavin, it is essential for the growth and development of body cells, red blood cells, and helps metabolize food. Keto-friendly foods that contain it include asparagus, chard, cottage cheese, milk, yogurt, meat, eggs, fish, and green beans.
Vitamin B3 (water soluble)
Also called niacin, it is essential for cell growth, helps maintain healthy skin and nerves, and has cholesterol-lowering effects at higher doses. Keto-friendly foods that contain it include chicken, beef, tuna, salmon, milk, eggs, tomatoes, leafy greens, broccoli, carrots, and nuts.
Vitamin B5 (water soluble)
Also called pantothenic acid, it is needed for the production of energy, cholesterol, and hormones and to metabolize food. Keto-friendly foods that contain it include meat, broccoli, avocados, and yogurt.
Vitamin B6 (water soluble)
Also called pyridoxine, it is essential for the production of red blood cells and maintaining brain function, as well as for the metabolism of lipids and carbohydrates. Keto-friendly foods that contain it include beef liver, squash, and nuts.
Vitamin B7 (water soluble)
Also called biotin, it helps the body metabolize proteins, fats, and carbohydrates and contributes to the production of keratin, a structural protein in skin, hair, and nails. Keto-friendly foods that contain it include egg yolk, liver, broccoli, spinach, and cheese.
Vitamin B9 (water soluble)
Also called folate, vitamin B9 works with vitamin B12 to help form red blood cells, and is essential for producing DNA and RNA, which control tissue growth and cellular function. Pregnant women need to get enough folate, as low levels have been linked to birth defects. Good sources of vitamin B9 that are compatible with a ketogenic diet include leafy greens, liver (not recommended for pregnant women, as it also contains vitamin A in high doses and can be dangerous), and sunflower seeds.
Vitamin B12 (water soluble)
Also called cyanocobalamin, its deficiency causes weakness, fatigue, heart palpitations and shortness of breath, pale skin, swollen tongue, constipation, diarrhea, loss of appetite, nerve problems, muscle weakness and walking problems, vision loss, depression, memory loss and behavioral changes. Vitamin B12 is not found in vegetables and the most important sources are meat, poultry and fish, as well as eggs and some dairy products. Pregnant and breastfeeding women also need more B12.
Vitamin C (water soluble)
Also called ascorbic acid, vitamin C contributes to collagen production, wound healing and bone formation, as well as strengthening blood vessels, the immune system, absorbing iron and has an antioxidant role. Raw fruits and vegetables are a good source of this vitamin.
Vitamin D (fat soluble)
Also called ergocalciferol, vitamin D plays a role in bone preservation, prevention of cancer, depression, type 2 diabetes, cardiovascular disease, multiple sclerosis and also helps with weight loss. It also helps the immune system function properly. The main source of vitamin D is exposure to sunlight: in fact, the skin contains a type of cholesterol that functions as a precursor to vitamin D; when it is exposed to UV-B rays from the sun, it is transformed into vitamin D. And vitamin D from the sun can circulate in the body up to twice as long as that which comes from food or supplements.
Regarding keto-compatible foods , it is present in oily fish, cheeses, egg yolks and beef liver, but it is very difficult to have the necessary quantity only through food (in any diet). This is why a supplement is recommended, especially in winter.
Vitamin E (fat soluble)
Also called tocopherol, it helps prevent oxidative stress that increases the risk of generalized inflammation and various diseases, helps form red blood cells and utilize vitamin K. Keto-friendly foods that contain it include almonds, eggs, walnuts, leafy greens and certain vegetable oils, such as olive oil.
Vitamin K (fat soluble)
Also called phylloquinone, it is essential for clotting; without it, the body could not carry out this process. Keto-friendly foods that contain it include leafy greens, pumpkin, and parsley.
Conclusion
A ketogenic diet is perfectly compatible with human vitamin needs.
Eating a variety of keto-compatible foods allows you to stock up on these micronutrients without being deficient. The only exception might be vitamin D, but the vast majority of the population, regardless of their diet, is deficient as a result of modern life that does not allow for frequent enough exposure to the sun.
Here you will find the vitamin D supplement available in our store:
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