Table of Contents
When following a low-carb diet, ensuring adequate nutrient intake is key to maintaining overall health. Here’s a guide to commonly available low-carb sources of essential vitamins and minerals, divided into non-vegetarian (🔴) and vegetarian (🟢) options for easy reference.
Vitamin A #
- 🔴 Liver
- 🟢 Leafy Greens 🥬
Vitamin B1 (Thiamine) #
- 🔴 Pork 🥓, Chicken 🍗
- 🟢 Sunflower Seeds 🌻
Vitamin B2 (Riboflavin) #
- 🔴 Eggs 🥚
- 🟢 Almonds 🌰
Vitamin B3 (Niacin) #
- 🔴 Chicken 🍗
- 🟢 Mushrooms 🍄
Vitamin B5 (Pantothenic Acid) #
- 🔴 Chicken 🍗
- 🟢 Avocado 🥑
Vitamin B6 (Pyridoxine) #
- 🔴 Chicken 🍗
- 🟢 Avocado 🥑
Vitamin B7 (Biotin) #
- 🔴 Egg Yolks 🍳
- 🟢 Almonds 🌰
Vitamin B9 (Folate) #
- 🔴 Liver
- 🟢 Leafy Greens 🥬
Vitamin B12 (Cobalamin) #
- 🔴 Oysters 🦪
- 🟢 Fortified Foods
Vitamin C #
- 🔴 Liver
- 🟢 Capsicum 🫑
Vitamin D #
- 🔴 Egg Yolks 🍳, Fish Roe
- 🟢 Sunlight-Exposed Mushrooms 🍄
Vitamin E #
- 🔴 Egg Yolks 🍳
- 🟢 Almonds 🌰
Vitamin K1 #
- 🔴 Liver (small amounts)
- 🟢 Leafy Greens 🥬
Vitamin K2 #
- 🔴 Egg Yolks 🍳
- 🟢 Natto
Key Minerals #
Calcium #
- 🔴 Eggs 🥚
- 🟢 Cheese 🧀
Magnesium #
- 🔴 Mackerel 🐟
- 🟢 Pumpkin Seeds
Potassium #
- 🔴 Egg Yolks 🍳
- 🟢 Avocado 🥑
Iron #
- 🔴 Liver
- 🟢 Leafy Greens 🥬
Summary #
By incorporating these nutrient-rich low-carb foods into your diet, you can meet your vitamin and mineral needs while staying true to your dietary goals. Remember to focus on variety to ensure balanced nutrition, and always tailor your choices to individual dietary preferences and health conditions.
