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7 functional foods for keto and vegan eaters

Keto and vegan are two popular diets, favored by many people and decided to stick with. However, for the body to be healthy and to absorb enough nutrients when following these two diets, the use of functional foods is essential.

The ketogenic diet, or “keto” for short, is very popular right now. But what is it and why is it so popular?

Initially, this diet was used to treat epilepsy in children, but has recently been adopted as a weight loss diet. It has also been suggested to help control diabetes and prevent Alzheimer’s disease.

In this diet, fat is the main source of calories, followed by a moderate amount of protein and very little carbohydrates. With carbs limited to 50 grams or less per day, keto dieters often cut out all breads, cereals and rice, and even most starchy fruits and vegetables. While the human body normally burns carbs for energy, the keto diet restricts carbs to the point where your body has no choice but to turn to burning fat for fuel.

The keto diet is not recommended for people with pancreatic insufficiency, liver disease, thyroid problems, eating disorders or a history of eating disorders, pregnant women, or people with pouch disease. gallbladder or have had the gallbladder removed. You should see a nutritionist for advice on a suitable diet.

The process of burning fat instead of glucose is called Ketosis. The transition to ketosis usually takes about a week or 10 days for the body to get used to the changes in food intake. So during this stage, some side effects called “keto flu” can occur, including headache, fatigue, nausea, and trouble sleeping.

To avoid damage to the body, you should supplement with functional foods containing the following ingredients:


Although magnesium is an essential mineral for the body, helps regulate blood sugar and strengthens resistance, the keto diet lacks magnesium-rich foods like beans and fruits, because they are also high in carbohydrates. .

So, if you’re on a keto diet, you need 200-400mg of magnesium per day.

People on the keto diet are at risk for magnesium deficiency. To overcome this, you need to supplement with magnesium-rich supplements, or eat low-carb, high-magnesium foods to match your diet.

Omega-3 Fatty Acids

Keto is a diet rich in fat, but not all fats are good, and an imbalance between fats will make the body susceptible to inflammation, risking cardiovascular and neurological diseases.

If you mainly get fats from vegetable oils, processed foods, etc., your body will have an excess of omega-6, but a lack of omega-3 (usually found in oily fish). Meanwhile, omega-3s are particularly important fats for people on the keto diet. Therefore, the use of omega-3 supplements is essential.

Omega-3 supplements help fight inflammation, prevent cardiovascular disease, and support the balance of omega-3 and omega-6 levels in the body.

Greens powder

The keto diet doesn’t contain fiber, but it’s still not a diet that focuses on vegetables – a food that helps the body fight inflammation and function at its most effective.

To easily and quickly eat a lot of fiber, you should use functional foods with vegetable powder. They typically contain spinach powder, spirulina, chlorella, kale, broccoli, wheatgrass, and more. You can mix the powder with water, or combine it with smoothies to make the absorption of fiber more convenient and delicious.

Vegetable powder contains a lot of fiber from spinach, kale, broccoli, … to help add nutrients to a high-protein and high-fat diet like keto.

A diet that eliminates all meat, fish, poultry, dairy products and eggs, and eats a variety of fruits, vegetables, whole grains, nuts, and legumes. Some people go vegan for health reasons, some for ethical reasons. Regardless of the reason for being a vegetarian, you need to pay attention to the following vitamins and minerals:

Vitamin B12

Vitamin B12 is not abundant in the vegan diet, so people who follow this method will be prone to anemia, or damage to the nervous system, if not supplemented with vitamin B12 in other forms.

Since vitamin B12 is only found in animal foods, vegans need to get it in the form of a vitamin or fortified food like cereal, soy milk or nutritional yeast.

Vitamin D

While it is true that humans can convert sunlight into vitamin D, this does not happen year-round. Vegan sources of vitamin D include mushrooms (especially mushrooms exposed to sunlight), fortified plant milk, fortified tofu, fortified orange juice, and vitamin D supplements.

Vitamin D helps the body regulate calcium and phosphate levels in the body, aiding in muscle formation. Vegans need to pay attention to which form of vitamin D is right for them, because if vitamin D2 is always suitable for vegetarians, vitamin D3 can be made from sheep’s wool.

Omega-3 fatty acids

When eliminating seafood from the diet, omega-3s can be replaced by consuming ground flaxseeds, chia seeds, hemp seeds or walnuts. Try to include a variety of nuts in your diet every day. You can also choose to take a daily vegan omega-3 supplement.

Vegetarian omega-3 supplements are extremely important for the brain, especially for vegetarians who are pregnant or breastfeeding (please consult your doctor before use).


Whole grains and beans are rich in iron, but it’s not as easily absorbed by the body as iron in animal sources because it’s bound by compounds called phytates. An easy way to combat this is to make sure to consume a source of vitamin C at the same time as consuming iron. Vitamin C enhances absorption by breaking the bond between iron and phytate. An example of this is combining green beans and broccoli or adding red bell peppers.

Iron is a mineral that a lot of people lack, including vegans. An adult needs 8.7mg of iron per day, if you are menstruating, the required amount is 14.8mg per day.

Posted by Alysa Bajenaru

Charlie Rosales
Charlie Rosales
With the help of our online platform, aspiring agriculturalists can get in touch with knowledgeable experts who can mentor and teach them about the art and science of productive agriculture. everything from soil management and crop rotation to animal husbandry and plant genetics. Our user-friendly portal will help you select the ideal course to advance your knowledge of agriculture.

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