Vegetables play an important role in the keto diet, providing not only fiber and antioxidants, but also a rich spectrum of minerals necessary for maintaining optimal health. Making the right choice of vegetables will help you supply your body with essential elements such as potassium, magnesium, and calcium, which contribute to the normal functioning of muscles, nervous system, and bone tissue. In this article, we will discuss the TOP vegetables with the highest mineral content that will become an indispensable part of your keto diet, helping you maintain health and achieve your goals on the keto diet.
TOP 1. Tomato paste
TOP 2. Sun-dried tomatoes
TOP 3. Garlic
TOP 4. Truffle
TOP 5. Corn
TOP 6. Chanterelle mushrooms
RDA на 100 г
TOP 7. Olives
RDA на 100 г
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 11 |
| B4 (Choline) | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Oleic acid (Omega-9) | 30 |
| Alpha-linolenic acid (Omega-3) | 9 |
| Linoleic acid (Omega-6) | 8 |
TOP 8. White mushroom
TOP 9. Avocado
RDA на 100 г
Minerals
| Nutrient | % of RDA |
|---|---|
| Prebiotics | 70 |
| Boron | 36 |
| Fibers | 27 |
| Potassium | 19 |
| Iron | 3 |
| Magnesium | 9 |
| Phosphorus | 7 |
| Manganese | 8 |
| Zinc | 8 |
| Lutein | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 10 |
| Linoleic acid (Omega-6) | 8 |
| Oleic acid (Omega-9) | 5 |
TOP 10. Parsley root
TOP 11. Dried white mushroom
RDA на 100 г
Vitamins
| Nutrient | % of RDA |
|---|---|
| B4 (Choline) | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Alpha-linolenic acid (Omega-3) | 129 |
| Myristic acid (Saturated) | 16 |
TOP 12. Tomato
RDA на 100 г
Minerals
| Nutrient | % of RDA |
|---|---|
| Lycopene | 67 |
| Molybdenum | 15 |
| Potassium | 9 |
| Manganese | 6 |
| Iron | 2 |
| Magnesium | 3 |
| Phosphorus | 3 |
| Fibers | 5 |
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 13. Artichoke
RDA на 100 г
Minerals
| Nutrient | % of RDA |
|---|---|
| Prebiotics | 54 |
| Iron | 7 |
| Magnesium | 19 |
| Fibers | 22 |
| Phosphorus | 13 |
| Manganese | 14 |
| Potassium | 14 |
| Zinc | 6 |
| Calcium | 4 |
| Sodium | 4 |
Lipids
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
TOP 14. Kimchi
RDA на 100 г
