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A good way to remember which fish are safest is to use the word SMASH: salmon, mackerel, anchovies, sardines, and herring. These are some of the fish lowest in mercury and highest in healthy fats. Read our detailed article for more info on the problems with mercury in fish. Pregnant women should consume low-mercury fish like trout and salmon, and they shouldn’t exceed 12 ounces (340 grams) per week. It’s also best for pregnant women to avoid uncooked fish due to the possibility of ingesting microorganisms that could harm the developing baby. Adding Fish to Your Keto DietHealthy and keto baked codIf you aren’t already eating it, fish is a delicious, nutrient-rich, and easy-to-prepare food that isn’t hard to add to your ketogenic diet. Try this 15-minute halibut and zoodles recipe, this baked cod with lemon butter, or a Dijon-mayo salmon dinner!Among the many benefits and reasons to eat more fish are:Reduced risk of heart disease, heart attacks, and strokeReduced risk of depressionLower risk of autoimmune diseasesCrucial for fetal growth and developmentImproved brain healthDietary source of vitamin DPreventing age-related macular degeneration (AMD)Better sleepYou know you need vitamins for optimal health and eating a nutrient-dense, balanced diet provides you with those vitamins. 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.
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DAO, or diamine oxidase,is the primary barrier for intestinal histamine absorption. Some of people are born with a deficiency in the production of DAO, which causes us to not be able to breakdown histamine properly. This results in excess histamine in the body, which can wreak havoc and cause symptoms such as bloat, feeling excessively full after eating or drinking, diarrhea, abdominal pain, itchiness, hives, flushing, congestion, headache, dizziness, fast heart rate, and anxiety. Additionally, deficiencies of copper, vitamin C, and pyridoxine can also result in reduced activity of DAO. And, fascinatingly enough, the phase of the menstrual cycle can also affect how effective DAO is at breaking down histamine in our gut. [5]Living with a Histamine IntoleranceA histamine intolerance is in no way a lifelong sentence to spending all your time and energy avoiding high histamine foods. The key is to find someone educated in all of these factors affecting how your body deals with histamine, who can help you investigate where your histamine intolerance is coming from. The solution could be as easy as adding a DAO supplement to your diet. [6] It could also mean digging into your gut microbiome health and exploring what has affected it, such as toxins like mold, heavy metals, parasites, or Lyme Disease. [7]If you have a chronically inflamed gut, this could mean finding out what is driving that inflammation. It could also mean tuning down and calming your nervous system, which can be the source of sensitivities like histamine intolerance.
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Your blood won’t clot without vitamin K, so a deficiency does increase the risk that a small wound might cause
unstoppable bleeding. [32]Fortunately, vitamin K deficiency is rare because the body only needs minor amounts to maintain blood clotting. Vitamin K
ToxicityNatural forms of vitamin K have no discovered symptoms of toxicity, so scientists haven’t established an upper intake level for vitamin K. More studies are needed. A synthetic form of vitamin K (menadione or vitamin K3) could have adverse effects when taken in large amounts. [33]Broccoli looks like
little green trees plucked from a vibrant green forest. Some people love broccoli, some don’t, and some are indifferent. No matter what camp you fall into, there’s a consensus that broccoli is a nutritious and keto-friendly veggie that deserves a place on your dinner plate. So, what are the health benefits of broccoli? Let’s discuss the reasons to eat more broccoli on keto!Broccoli Nutrition BasicsSteaming broccoli improves its health benefitsBroccoli (Brassica oleracea) is a low-calorie cruciferous vegetable high in fiber, vitamin C and K, potassium, and more. Broccoli is related to other veggies in the cruciferous family, such as Brussels sprouts and cabbage. You can enjoy broccoli cooked or raw.
