Introduction
If you’re following a ketogenic diet, you know how important it is to keep an eye on your nutrient intake. One essential nutrient that often gets overlooked is vitamin C. This powerful antioxidant is vital for immune system function and overall health, but many vitamin C-rich foods are high in carbs. In this article, we’ll explore keto-friendly sources of vitamin C and how to make sure you’re getting enough of this vital nutrient on your low-carb diet.
What is Vitamin C?
Vitamin C, also known as ascorbic acid, is an essential nutrient that our bodies can’t produce on their own. It plays a crucial role in immune system function, wound healing, and the production of collagen, a protein that keeps our skin, bones, and joints healthy. Vitamin C is also a potent antioxidant, which means it helps protect our cells from damage caused by free radicals.
Why is Vitamin C Important on a Ketogenic Diet?
While many vitamin C-rich foods are high in carbs, it’s still important to make sure you’re getting enough of this nutrient on a ketogenic diet. That’s because low-carb diets can put stress on the immune system, making it even more crucial to support immune function with adequate nutrient intake. Additionally, the keto diet can be low in fiber, which can lead to constipation. Vitamin C is essential for healthy bowel function and can help prevent constipation.
Keto-Friendly Sources of Vitamin C
Fortunately, there are plenty of keto-friendly sources of vitamin C. Here are some of the best options:
1. Bell Peppers
Bell peppers are a great source of vitamin C, with one medium-sized pepper containing over 100% of your daily recommended intake. Plus, they’re low in carbs, making them a perfect addition to your keto diet.
2. Broccoli
Broccoli is not only low in carbs but also high in fiber and vitamin C. One cup of chopped broccoli contains around 80% of your daily recommended intake of vitamin C.
3. Brussels Sprouts
Brussels sprouts are another cruciferous vegetable that’s high in vitamin C. One cup contains around 75% of your daily recommended intake.
4. Strawberries
While most fruits are too high in carbs for the keto diet, strawberries are an exception. One cup of sliced strawberries contains around 100% of your daily recommended intake of vitamin C and only 8 grams of net carbs.
Supplements
If you’re struggling to get enough vitamin C from food sources, you may want to consider taking a supplement. Look for a supplement that uses a form of vitamin C that’s easy to absorb, such as ascorbic acid or sodium ascorbate. Aim for a dosage of around 500-1000mg per day.
Conclusion
Getting enough vitamin C on a ketogenic diet is crucial for immune system function, bowel health, and overall well-being. Fortunately, there are plenty of keto-friendly sources of vitamin C, including bell peppers, broccoli, Brussels sprouts, and strawberries. If you’re struggling to get enough from food sources, consider taking a supplement. By prioritizing your vitamin C intake, you can support your health and thrive on the keto diet.