Vegetable oils play a key role in the keto diet, providing the necessary amount of healthy fats to maintain ketosis and overall body function. However, in addition to fats, some oils are also excellent sources of important minerals that contribute to normal body function. In this article, we will look at the TOP vegetable oils with the highest mineral content, which will not only diversify your diet but also help maintain electrolyte balance, strengthen bone tissue, and improve metabolism. These oils can become an indispensable part of your keto menu, providing maximum health benefits.
TOP 1. Mustard oil
RDA per 100 g
TOP 2. Rapeseed oil
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| Erucic acid (Omega-9) | 3 500 |
| Alpha-linolenic acid (Omega-3) | 827 |
| Oleic acid (Omega-9) | 186 |
| Linoleic acid (Omega-6) | 167 |
TOP 3. Evening primrose oil
TOP 4. Peanut butter
RDA per 100 g
Minerals
Lipids
| Nutrient | % of RDA |
|---|---|
| Oleic acid (Omega-9) | 74 |
Amino acids
| Nutrient | % of RDA |
|---|---|
| Serin | 146 |
| Aspartic acid | 121 |
| Tryptophan | 114 |
| Histidine | 110 |
| Proline | 78 |
| Phenylalanine | 95 |
| Arginine | 55 |
| Leucine | 76 |
| Tyrosine | 66 |
| Glycine | 47 |
| Alanine | 91 |
| Isoleucine | 61 |
| Valin | 59 |
| Glutamic acid | 101 |
| Methionine | 35 |
| Cysteine | 23 |
| Threonine | 23 |
| Lysine | 15 |
TOP 5. Cocoa butter
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 3 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 280 |
| Stearic acid (Saturated) | 300 |
| Oleic acid | 174 |
TOP 6. Coconut oil
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Minerals
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Lipids
| Nutrient | % of RDA |
|---|---|
| Palmitic acid (Saturated) | 410 |
| Oleic acid (Omega-9) | 174 |
| Myristic acid (Saturated) | 60 |
| Stearic acid (Saturated) | 30 |
TOP 7. Cedar oil
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 62 |
Minerals
| Nutrient | % of RDA |
|---|---|
| No nutrients exceed 1% of the RDA | |
Lipids
| Nutrient | % of RDA |
|---|---|
| Linoleic acid (Omega-6) | 442 |
| Oleic acid (Omega-9) | 270 |
| Alpha-linolenic acid (Omega-3) | 91 |
