keto fruit list
Many people who are serious about their health take supplements to ensure they’re getting all the nutrients they need. When you’re on a well-formulated ketogenic diet, you might be wondering about supplements. Are dietary supplements keto-friendly? Are they necessary, or even helpful at all? Well, there are a number of supplements that can be helpful during your keto journey. Let’s delve into the best supplements for the keto diet. 1. MagnesiumMagnesium enhances energy, offers immune support, regulates blood sugar levels, and helps relax tight muscles [1]Today, because plenty of medications deplete magnesium and people eat an abundance of processed foods and not enough natural magnesium-rich foods, there are widespread magnesium deficiencies and higher risks of deficiency in general [2]. While lots of magnesium-rich foods like fruits and beans are off-limits on keto, others are on the menu. Magnesium-rich keto-friendly foods include:AvocadoSpinachPumpkin seedsMackerelWhole foods are generally the best way to ingest nutrients like magnesium, but you might decide to supplement 200-400 mg of magnesium daily, especially if you have tight and painful muscles and muscle cramps or difficulty sleeping. 2. MCT OilMedium-chain triglyceride (MCT) oil is typically made from coconut or palm oil, and it’s easy to add to your smoothie or beverage or gulp down a quick spoonful. These triglycerides are metabolized differently from long-chain triglycerides, which are the most common type of fat in food.
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The United States daily value (DV) is 60mg of vitamin C. Here are some of the best keto food sources of vitamin C:1. Bell PeppersColorful bell peppers have more vitamin C than any other food, including citrus fruits! One large yellow pepper provides 342 mg of vitamin C, which is 380% of your daily value (DV), and twice the amount found in green peppers [5] [6] [7]. Add bell peppers to your keto salad, stir fry, roasted veggie platter, or omelet. Enjoy this fresh tahini salad or keto sheet pan shrimp fajitas featuring crunchy peppers!2. KaleKale is a good keto source of vitamin CKale is popular in the health world for good reason. A 100-gram serving of raw kale gives you 93 mg of vitamin C. One cup of cooked kale gives you 21 mg or 23% of the DV for vitamin C [8]. Eating diets high in cruciferous vitamin-C-rich vegetables like kale, cauliflower, broccoli, and Brussel sprouts has shown to be protective against prostate, lung, colon, and breast cancer [9] [10]. Add kale to a smoothie or salad, or try this creamy roasted garlic and kale soup or crispy kale chips. 3.
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It’s also avoided by those following a paleo-type diet. This is
where coconut aminos come in. Coconut aminos make a delicious alternative to soy sauce that’s also surprisingly similar to soy sauce in flavor and texture. So, what is coconut aminos and what are the
best ways to use them on a keto diet?What Is Coconut Aminos?Coconut aminos refers to a dark-brown seasoning sauce derived from the fermented sap (coconut-blossom nectar) of coconut palm and sea salt. The salty, savory liquid is used to make a range of food products, many designed as replacements for soy sauce. Coconut aminos doesn’t actually taste like coconut at all, and has a color and consistency similar to light soy sauce. Coconut aminos in spoon on tableNutritional Value of Coconut AminosCoconut aminos is soy-, wheat-, andgluten-free, so it’s often the go-to sauce for those with dietary restrictions. The liquid is fermented coconut palm sap, so it doesn’t have the same nutritional profile as fresh coconut or other versions of coconut. The coconut sap used to make coconut aminos also contains a number of micronutrients. A recent study showed that coconut sap containspotassium, magnesium, zinc, and beneficial polyphenolic and antioxidant compounds. [1]Benefits of Coconut AminosStudies are required to reach a clearer conclusion about the health benefits of coconut aminos.
