Importance of Minerals in a Ketogenic Diet
On the Ketogenic diet, there are numerous minerals that you must make sure to have in your diet. Particularly, you should keep an eye on your potassium, magnesium and sodium intake. This diet causes a buildup of uric acid that can result in gout or kidney stones, but can be mitigated through the addition of these minerals. This is because potassium, magnesium and sodium are all alkaline in nature, which offsets this troublesome uric acid.
A low carbohydrate diet like the Ketogenic diet requires an increased amount of salt in your diet, of about one teaspoon per day. A high carbohydrate diet has a lower salt demand of about ¼ of a teaspoon each day. Consider using an electrolyte powder that contains potassium citric, magnesium and sodium. This will ensure that you get an adequate amount of minerals -and quite easily, too.
It can be difficult to ensure that you get your necessary minerals on any kind of diet, so some special thought must be paid toward this. This is especially true of potassium, magnesium and sodium, which can make you feel lousy if your body is deficient in any area. Below are some particularly enriched, keto-friendly foods that will help to keep your body enriched with these necessary minerals.
- Sea salt or pink Himalayan salt – Not table salt!
- 1-2 cups of broth of bouillon
- Shellfish, like crab or mussels
- Swiss chard
- Plain yogurt
Multivitamins You Need in a Ketogenic Diet
Most people, on any diet, fail to consume all of the vegetables that their bodies need. Seven to ten cups of vegetables per day will not only provide the vitamins and minerals the body needs to be healthy, but also assists in flushing out unwanted fat. When you make the switch from burning sugar to burning fat on a Ketogenic diet, nutrients like B6, B5, B1 and B12 are essential. Nutritional yeast is also something you should consider making a staple of your new Keto diet. This supplement is made into a powder or tablet form for ease of consumption.
Vitamin B5 is an essential B vitamin that is needed in the fat burning process. Those who have a deficiency of B5 or B1 often experience greater fatigue, Keto flu and Keto rash. Vitamin A is used in insulin resistance and is easy to get through several different foods. Try cod liver oil, grass-fed cheese, grass-fed liver and egg yolks to get your body’s requirements of Vitamin A.
Vitamin D3 is another essential vitamin that can be obtained via fish oil. Fish oil is a great supplement of any diet because in addition to vitamin D3, which you can also obtain from sunlight, they contain valuable omega-3s. Cod liver oil has about a 50/50 split between its presence of vitamins A and D.
There are other trace minerals that are needed in a healthy Ketogenic diet include chromium, choline, iodine, and selenium. These minerals and other vitamins can be obtained through one’s diet, but it’s wise to enhance your diet with B vitamins, D3, Omega-3.
Electrolyte powder is beneficial as it contains minerals, nutritional yeast, choline, and vitamins B1, B3 and B5.
For you to have real success with the Ketogenic diet, it is important that you understand what minerals and vitamins are critical to your body’s wellness.