Keto, LCHF: Recipes, Rules, Description
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Including vegetables in your ketogenic diet is not only a way to diversify your menu, but also an important step in providing your body with essential vitamins and minerals.
Despite carbohydrate restrictions, there are vegetables that are ideal for the keto diet, providing a rich spectrum of vitamins that help strengthen immunity, maintain skin health, and improve overall well-being.
In this article, we will discuss the TOP vegetables with the highest content of vitamins that will help you stay healthy and energized on the keto diet.
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA B3 57 65 50 113 45 2 C 44 52 46 157 20 2 B1 44 48 38 88 26 1 B5 42 42 35 70 21 2 B2 38 44 35 82 16 1 B6 26 26 17 55 11 1 K 19 26 26 42 19 5 A 7 9 8 16 4 4 B9 6 6 4 12 6 2
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA K 213 283 283 464 213 51 A 24 31 28 54 14 14 E 15 15 15 32 2 1 B9 15 15 10 30 15 6 C 9 11 9 32 4 1 B6 8 8 6 18 4 1 B5 8 8 6 13 4 1 B2 6 7 5 13 3 1 B1 5 5 4 10 3 1
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA C 160 192 169 575 72 7 B6 39 39 27 84 17 1 K 12 16 16 25 12 3 B3 8 9 7 16 6 1 B2 7 8 6 15 3 1 B1 7 7 6 13 4 1 A 7 8 8 15 4 4 B9 6 6 4 12 6 2 E 5 5 5 10 1 1 B5 4 4 3 7 2 1
Lipids
Nutrient % of RDA No nutrients exceed 1% of the RDA
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA C 142 171 151 512 64 6 B6 23 23 16 50 10 1 A 21 27 24 47 12 12 B9 13 13 9 26 13 5 E 11 11 11 23 2 1 B3 8 9 7 15 6 1 B2 8 9 7 17 3 1 K 6 8 8 13 6 1 B5 6 6 5 10 3 1 B1 5 5 4 10 3 1
Lipids
Nutrient % of RDA No nutrients exceed 1% of the RDA
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA C 99 119 105 357 45 4 K 85 113 113 185 85 20 B9 16 16 11 32 16 6 B6 13 13 9 29 6 1 B5 11 11 10 19 6 1 B2 9 11 8 20 4 1 B4 (Choline) 7 9 9 16 4 2 B1 6 6 5 12 4 1 E 5 5 5 11 1 1 B3 4 5 4 8 3 1 A 3 4 4 8 2 2
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA A 97 124 113 218 58 58 K 85 114 114 186 85 20 B2 11 13 10 24 5 1 B9 10 10 6 19 10 4 B7 10 10 9 25 1 1 B6 6 6 4 12 2 1 B1 5 5 4 10 3 1 C 4 5 5 16 2 1 B5 3 3 2 4 1 1
Lipids
Nutrient % of RDA No nutrients exceed 1% of the RDA
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA K 64 86 86 140 64 15 A 39 50 45 88 23 23 C 34 41 36 124 16 2 B9 20 20 13 40 20 8 B6 15 15 10 32 6 1 B2 10 12 9 22 4 1 B1 6 6 5 12 4 1 B5 4 4 3 6 2 1
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Lipids
Nutrient % of RDA No nutrients exceed 1% of the RDA
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA B3 29 33 26 58 23 1 K 28 37 37 60 28 7 C 25 31 27 92 11 1 E 23 23 23 48 3 1 B9 17 17 11 33 17 7 B6 12 12 8 26 5 1 B2 7 8 6 15 3 1 B5 6 6 5 10 3 1 B4 (Choline) 5 7 7 12 3 1 B1 5 5 4 9 3 1 A 5 6 5 11 3 3
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA K 63 84 84 138 63 15 C 41 49 43 146 18 2 B9 11 11 7 22 11 4 B6 11 11 7 23 5 1 B1 5 6 4 10 3 1 B5 4 4 4 7 2 1 B2 3 4 3 7 1 1
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA A 93 119 108 209 56 56 K 11 15 15 24 11 3 B6 11 11 7 23 5 1 C 7 8 7 24 3 1 B3 6 7 5 12 5 1 B1 6 6 5 11 3 1 B9 5 5 3 10 5 2 B5 5 5 5 9 3 1 E 4 4 4 9 1 1 B2 4 5 4 10 2 1
Lipids
Nutrient % of RDA No nutrients exceed 1% of the RDA
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA C 44 53 47 160 20 2 B1 22 24 19 44 13 1 K 21 28 28 45 21 5 B7 18 18 15 44 2 1 B9 16 16 11 33 16 7 B6 13 13 9 28 6 1 B3 13 15 12 26 10 1 B2 10 12 9 22 4 1 B4 (Choline) 5 7 6 11 3 1 A 4 5 5 10 3 3
Lipids
Nutrient % of RDA No nutrients exceed 1% of the RDA
RDA per 100 gFor women For men For children (4-8 years old) For pregnant women Doctors recommend Therapeutic dose
Vitamins
Nutrient % of RDA C 38 45 40 136 17 2 B3 26 29 23 51 21 1 B5 22 22 18 37 11 1 B2 15 18 14 33 7 1 B6 3 3 2 7 1 1
