what are keto foods

what are keto foods

[5]3. Reduced Risk of Heart Attack and StrokeStudies show that people who regularly eat heart-healthy fish have a reduced risk of strokes, heart attacks, and heart disease fatality. [6] [7]One impressively large study of 40,000 men in the United States concluded that those who frequently consumed one or more servings of fish weekly had a 15% lower risk of cardiovascular disease. Fatty fish like mackerel are especially beneficial because they’re loaded with omega-3s! [8]4. Dietary Source of Vitamin DA shocking 41. 6% of the United States population is low or deficient in the fat-soluble vitamin D. [9]Vitamin D acts like a steroid hormone in your body that facilitates normal immune system functioning. Low levels of vitamin D have been tied to various respiratory diseases and viral illnesses. Fish and fish products like cod liver oil are some of the best dietary sources of vitamin D, with tasty fish like herring and salmon in the lead. Smoked salmon, anyone?[10]If you don’t eat fatty fish regularly or get much sunshine, you might consider taking a vitamin D supplement. 5.

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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. Symptoms of vitamin E deficiency are muscle weakness, numbness, vision problems, weakened immune function, and tremors. Severe long-term deficiency could lead to heart disease, neurological problems, blindness, dementia, and the inability to completely control body movements. [22] Vitamin E ToxicityIt’s difficult to overdose on natural dietary sources of vitamin E, but cases have been reported after people have taken especially high doses of supplements. Overdosing on vitamin E appears to be less harmful than overdosing on vitamins A and D, but medical attention might still be necessary. Vitamin E could have blood-thinning effects that counteract the effects of vitamin K and result in heavy bleeding.

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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. People who aren’t properly digesting and absorbing dietary fats are at the greatest risk of vitamin K deficiency, including those with celiac disease, cystic fibrosis, and inflammatory bowel disease. [31]Broad-spectrum antibiotics might also raise the risk of deficiency, as well as high doses of vitamin A, which seem to decrease vitamin K absorption. Excessive high doses of vitamin E could also counteract the effects of vitamin K on blood clotting. Your blood won’t clot without vitamin K, so a deficiency does increase the risk that a small wound might cause unstoppable bleeding. [32]Fortunately, vitamin K deficiency is rare because the body only needs minor amounts to maintain blood clotting. Vitamin K ToxicityNatural forms of vitamin K have no discovered symptoms of toxicity, so scientists haven’t established an upper intake level for vitamin K.
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