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You’ve heard about fat-soluble vitamins, and you know you’re eating plenty of healthy fats on your ketogenic diet! So, what exactly are fat-soluble vitamins and what are the benefits? Vitamins are classified by their solubility. Let’s discuss fat-soluble vitamins and why you need them. What Are Fat-Soluble Vitamins?Just as oil doesn’t dissolve in water, fat-soluble vitamins don’t dissolve in water, while water-soluble vitamins do. Fat-soluble vitamins are properly absorbed by your body when you eat them with dietary fat. They’re usually found in high-fat foods like avocado. The four fat-soluble vitamins are A, D, E, and K. Let’s look into the health benefits, functions, keto food sources, and signs of deficiency of these four vitamins. Vitamin AThe group of vitamin A fat-soluble compounds is collectively called retinoids. Retinol is the most prevalent dietary form of vitamin A. Vitamin A2 (3,4-dehydroretinal) is an alternative and less active type of vitamin A present in freshwater fish. Other forms are in the body but absent or rarely found in foods.
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[12] [13]Sources of Vitamin DIf you’re regularly exposing large parts of your skin to sunlight, your body is producing some vitamin D on its own. Some people go fully clothed in the sun or hardly ever get out in the sun, and others use protective sunscreen, which reduces the amount of vitamin D produced by the skin. [14]Lots of people are lacking in vitamin D, and few foods naturally contain vitamin D. The best dietary keto sources are mushrooms, salmon, and fish liver oil. Some dairy products like milk also come with added vitamin D. Symptoms of Vitamin D DeficiencyMild forms of vitamin D deficiency are common in weak, frail, older, and hospitalized adults. Obesity, older age, low sun exposure, and diseases that impair fat absorption increase the risk of a vitamin D deficiency. Vitamin D deficiency can lead to weak muscles, soft bones, and a heightened risk of fractures. The condition is known as rickets in children and osteomalacia in adults. [15] Some of the symptoms of vitamin D deficiency are hair loss, depression, impaired wound healing, and fatigue. Low vitamin D levels and deficiency have also been associated with an increased risk of heart attacks and cancer fatality.
14 percent body fat
Healthy monounsaturated
fats provide plenty of benefits, from regulating hormones to fueling and repairing cells. Lower in CarbsMacadamias are lower in carbohydrates than most nuts
with just under 4 grams per ounce, so they don’t
spike blood sugar. They’re also rich in fiber, which can help you feel fuller for longer. Good Quality Plant ProteinMacadamias also provide a good keto protein source and are rich in vitamins and minerals like manganese and thiamin. One ounce of nuts is the equivalent of two servings of protein. [2]Benefits of MacadamiasThe health benefits of macadamias come from their antioxidants, monounsaturated fat (MUFA), and vitamins. Some of the benefits include:Lowers InflammationMacadamias contain flavonoids, a
type of antioxidant that can decrease inflammation. Inflammation is a key player in a plethora of chronic diseases. Better Glycemic ControlSeveral studies on tree nuts showed that higher consumption of all kinds of tree nuts, including macadamias, could improve blood sugar control for people with type 2 diabetes. Other research shows better glycemic control and improved body weight in participants with type 2 diabetes eating a diet high in MUFAs. [3]Supports the Gut MicrobiomeThe gut microbiome refers to the fascinating microbial ecosystem of the human gut.
