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. Evening primrose oil
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| Erucic acid (Omega-9) | 850 000 |
| Linoleic acid (Omega-6) | 600 000 |
| Palmitic acid (Saturated) | 31 500 |
| Stearic acid (Saturated) | 10 000 |
| Myristic acid (Saturated) | 5 000 |
| Gamma-linolenic acid (GLA, Omega-6) | 3 333 |
| Oleic acid (Omega-9) | 26 |
TOP 2. Borage oil
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| Gamma-linolenic acid (GLA, Omega-6) | 6 667 |
| Linoleic acid (Omega-6) | 317 |
| Palmitic acid (Saturated) | 55 |
| Oleic acid (Omega-9) | 48 |
| Alpha-linolenic acid (Omega-3) | 45 |
| Stearic acid (Saturated) | 13 |
TOP 3. Mustard oil
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| Erucic acid (Omega-9) | 4 216 |
| Linoleic acid (Omega-6) | 128 |
| Gamma-linolenic acid (GLA, Omega-6) | 133 |
| Oleic acid (Omega-9) | 36 |
| Palmitic acid (Saturated) | 21 |
| Stearic acid (Saturated) | 11 |
TOP 4. Rapeseed oil
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 16 |
| K | 11 |
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 5. Evening primrose oil
RDA per 100 g
Lipids
| Nutrient | % of RDA |
|---|---|
| Gamma-linolenic acid (GLA, Omega-6) | 2 667 |
TOP 6. Peanut butter
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| B6 | 131 |
| B3 | 93 |
| E | 39 |
| B9 | 26 |
| B5 | 20 |
| B4 (Choline) | 12 |
| B1 | 10 |
| B2 | 10 |
Minerals
| Nutrient | % of RDA |
|---|---|
| Selenium | 73 |
| Copper | 63 |
| Manganese | 78 |
| Phosphorus | 48 |
| Magnesium | 56 |
| Iron | 12 |
| Zinc | 34 |
| Sodium | 21 |
| Potassium | 23 |
| Fibers | 23 |
| Calcium | 5 |
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 7. Black seed oil
RDA per 100 g
Vitamins
| Nutrient | % of RDA |
|---|---|
| E | 17 |
Lipids
| Nutrient | % of RDA |
|---|---|
| Erucic acid (Omega-9) | 1 500 |
| Linoleic acid (Omega-6) | 483 |
| Oleic acid (Omega-9) | 69 |
| Palmitic acid (Saturated) | 50 |
| Alpha-linolenic acid (Omega-3) | 18 |
| Myristic acid (Saturated) | 13 |
| Stearic acid (Saturated) | 13 |
