Nuts and seeds are an essential part of the keto diet, offering the perfect combination of healthy fats, proteins, and minimal carbohydrates.
In addition to these benefits, many nuts and seeds are rich in vitamins, which play an important role in maintaining overall health and well-being. In this article, we will discuss the TOP nuts and seeds with the highest vitamin content, which will be an excellent addition to your keto diet.
Find out which ones will help strengthen the immune system, improve the condition of the skin and hair, as well as support the health of the heart and nervous system, providing you with essential nutrients every day.
TOP 1. Sunflower seeds
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 234 |
| B7 | 220 |
| B5 | 141 |
| B1 | 135 |
| B6 | 103 |
| B3 | 60 |
| B2 | 32 |
| B9 | 16 |
| B4 (Choline) | 13 |
| B8 (Inositol) | 5 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 542 |
| Palmitic acid (Saturated) | 35 |
| Alpha-linolenic acid (Omega-3) | 7 |
TOP 2. Peanut flour
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 200 |
| Oleic acid (Omega-9) | 72 |
| Palmitic acid (Saturated) | 30 |
TOP 3. Natto
TOP 4. Peanuts
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B3 | 86 |
| B9 | 60 |
| B7 | 57 |
| E | 56 |
| B1 | 58 |
| B5 | 35 |
| B6 | 27 |
| B8 (Inositol) | 20 |
| B2 | 12 |
| B4 (Choline) | 12 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Copper | 152 |
| Molybdenum | 93 |
| Manganese | 107 |
| Iron | 25 |
| Phosphorus | 54 |
| Boron | 47 |
| Magnesium | 53 |
| Zinc | 41 |
| Fibers | 34 |
| Potassium | 27 |
| Selenium | 13 |
| Flavonoids | 11 |
| Calcium | 6 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 300 |
| Linoleic acid (Omega-6) | 125 |
| Palmitic acid (Saturated) | 45 |
| Oleic acid (Omega-9) | 7 |
TOP 5. Pistachio urbech
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 100 |
| Oleic acid (Omega-9) | 48 |
| Palmitic acid (Saturated) | 35 |
| Alpha-linolenic acid (Omega-3) | 18 |
TOP 6. Almond
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 171 |
| B2 | 103 |
| B3 | 26 |
| B1 | 19 |
| B9 | 11 |
| B6 | 11 |
| B4 (Choline) | 12 |
| B5 | 9 |
| K | 8 |
| B8 (Inositol) | 4 |
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 100 |
| Oleic acid (Omega-9) | 37 |
TOP 7. Almond paste
TOP 8. Almond flour
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 100 |
| Oleic acid (Omega-9) | 76 |
| Alpha-linolenic acid (Omega-3) | 19 |
TOP 9. Pistachios
TOP 10. Peanut butter
RDA per 100 g
Minerals
Lipids
