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[–] 17884420? ago 

I'm planning to start keto in a month and am just doing some preliminary research. To all those who say that there are nutrients that can only be derived from plants, that's completely false. One of the things I wanted to check up on was if there is a healthy animal source for every nutrient. Here is a list of some of the ones that are commonly thought to be only derived from veggies, and a keto source(s) that contains them in decent amounts (animal sources are prioritized):

Vitamins and Minerals_

  • Vitamin K (liver, meat, cheese)

  • Folic Acid (liver, nuts and seeds)

  • Iodine (milk, seafood, supplements)

  • Manganese (mussels, nuts)

  • Molybdenum (dairy)

  • Selenium (meat, dairy, shellfish, brazil nuts)

  • Vitamin A (liver, seafood, dairy)

  • Vitamin B1 (pork, seafood)

  • Vitamin B6 (liver, meat, seafood)

  • Biotin (liver, egg, meat)

  • Vitamin D (milk, liver, eggs, sunlight)

  • Vitamin E (seafood, EVOO, nuts, seeds)

  • Vitamin C (saurkraut, possibly not necessary?)

There are a few interesting things to note:

  • liver is the master race of animal foods when it comes to nutrition (there are nutrients whose only animal source is liver)

  • Vitamin E might be harder to get from meat

  • Vitamin C has no meat source. Saurkraut is pretty solid. However I found this article that is written by a carnivore and it seems to argue pretty well that on an all-meat diet, you don't need dietary Vitamin C.

https://zerocarbzen.com/vitamin-c/

Here is an excerpt:

In 1975, Mann proposed that, because of their structural similarity, ascorbic acid and glucose might utilize the same membrane transport. This extremely important concept was eventually confirmed experimentally, and ultimately led to an understanding of how glucose and ascorbic acid compete for transport by insulin and entry into cells.

So the idea being that without a lot of glucose, much more vitamin C can be absorbed. Also,

Meat [also] prevents [scurvy] because it bypasses the need for vitamin C. Vitamin C is required to form collagen in the body… Vitamin C’s role in collagen formation is to transfer a hydroxyl group to the amino acids lysine and proline. Meat, however, already contains appreciable quantities of hydroxylysine and hydroxyproline, [thus] bypassing some of the requirement for vitamin C. In other words, your vitamin C requirement is dependent upon how much meat you do not eat.

It's worth noting that collagen is a principal component in bone broth/meat soup, which years of anecdotal and scientific evidence suggest is highly healthy, particularly when sick. Look up "natural remedies for a cold", and collagen frequently comes up.

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[–] 17884421? ago 

Your diet plan looks great. Cheers and wishing you well on your /SIG/.