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[15]Buttery, creamy macadamia nuts are keto-friendly whether they’re roasted, salted, or prepared any other way. Macadamia nuts are low-carb and they’re widely used in baking and to boost the flavor of products like ice cream and cookies. Let’s discuss the benefits of these crunchy, fatty, plant-based treats. What Are Macadamia Nuts?Macadamia nuts are produced by the macadamia nut tree, which originated in Australia. Now you can find macadamia nut trees in lots of places worldwide, including Hawaii. Producers remove the outer shell of these tasty nuts before processing.
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The main complication of vitamin D toxicity is excessive amounts of calcium in the blood (hypercalcemia). Symptoms of hypercalcemia include weight loss, fatigue, lack of appetite, high blood pressure, and kidney damage. The general recommendation is to avoid going over the upper limit of 4,000 IU daily for adults. Some people take vitamin D therapeutically at higher doses under doctor supervision while monitoring their calcium intake and calcium levels to avoid hypercalcemia. It’s best to visit your doctor if you’d like to check your vitamin D levels and discuss supplementation or diet changes. Vitamin EVitamin E is a powerful antioxidant that helps prevent aging and protects fatty acids in your cell membranes from harmful free radicals. Most of the vitamin E in the blood is the alpha-tocopherol type. In high amounts, vitamin E acts as a blood thinner, decreasing the blood’s clotting ability. [19] [20]Keto Food Sources of Vitamin ENuts and seeds, avocados, fatty fish, and fish liver oil are among the richest food sources of vitamin E. The recommended daily intake (RDI) of vitamin E for adults is 15 mg. [21]Symptoms of Vitamin E DeficiencyVitamin E deficiency typically occurs when diseases, such as liver disease or cystic fibrosis, impair the absorption of vitamin E or fat from food.
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Your gut bacteria in your colon also produce vitamin K2. [27]There are also
three synthetic versions of vitamin K: K3 (menadione), K4 (menadiol diacetate), and vitamin K5. Benefits of
Vitamin KVitamin K supplements could decrease bone loss and the risk of bone fractures.
Supplementation has also been shown to slightly increase the survival of those with liver cancer. [28] Observational studies conclude that a high intake of vitamin K2 could lower heart disease risk, but evidence from controlled studies is inconclusive. [29]Keto Food Sources of Vitamin KLeafy greens and veggies like parsley, kale, and Brussels sprouts contain the highest amounts of vitamin K1. As well as soy foods like natto, vitamin K2 is present in small amounts in some high-fat, keto-friendly animal foods like butter, egg yolks, and liver. The adequate intake (AI) of vitamin K is 120 mcg for men and 90 mcg for women. Symptoms of Vitamin K DeficiencySymptoms of vitamin K
deficiency include easy bleeding and bruising. Low levels of vitamin K have been associated with an increased risk of fractures in women and reduced bone density. [30]Vitamin K isn’t stored in your body in significant amounts, so consuming a diet lacking in vitamin K can lead to deficiency and weakness.
