Vitamin C on a keto diet plays an important role because it virtually eliminates the consumption of fruit. You need to get the vitamin from other sources, such as vegetables and meat. What is vitamin C and why is it us? What is its main function in the body?
Vitamin C, called ascorbic acid, is a water-soluble vitamin. It can also be found in the blood plasma. Excess vitamins are excreted in the urine. This means that the human body is not able to store vitamin C, as is the case with vitamins A, D, E and K dissolved in fats. Vitamin C is an exogenous vitamin and must be supplied with food.
What is the function of vitamin C in the body?
Due to its role in the immune system, vitamin C prevents colds. However, this is not entirely true. After all, vitamin C performs many important functions in the body. He takes part in the synthesis of collagen. Therefore, it is believed that vitamin C indirectly affects the faster healing of wounds, fractures and bruises and reduces hemorrhage. Particularly important is the role of vitamin C on the keto diet in the metabolism of fats. It has a positive effect on the heart and nervous system. All major organs contain significant amounts of vitamin C. This is due to its diverse activities. As one of the main antioxidants, it prevents the occurrence of ROS (reactive oxygen species). The production of free radicals is the cause of many diseases, including cancer, diseases of the nervous system, such as Alzheimer’s disease, schizophrenia or Parkinson’s disease.
How to prevent vitamin C deficiency
Vitamin C deficiency is manifested by general weakness, bleeding from the gums, prolonged healing of wounds, as well as a deficiency of calcium and iron. In addition, the hair becomes dry and brittle. The skin is dry and red. The body is more vulnerable to all types of infections. To prevent the above symptoms, you need to consume enough vitamin C. Most fruits and vegetables contain a lot of vitamin C. In addition, the vitamin is found in meat and by-products, such as brain, kidney hearts.
Vitamin C on keto diet
Fruits and vegetables are a well-known source of vitamin C. Unfortunately, in addition to vitamin C, fruits, such as mango, orange, kiwi and pineapple, also contain a lot of sugar. But vitamin C is found in the liver and other by-products, as well as in red meat. It is true that eating meat fully satisfies the daily need for vitamin C on a keto diet. Meat eaters who adhere to the ketogenic diet principle do not really have problems with a deficiency of not only vitamin C, but also other vitamins. The belief that fruit contains most of vitamin C is actually not true. For comparison, an orange contains 50 mg of vitamin C, 53 mg of kiwi fruit and 27.5 mg of mango. But vegetables like cabbage (120 mg), Brussels sprouts (94 mg), pepper (120 mg), cauliflower (70 mg) or broccoli (83 mg) contain even more vitamin. In addition, they are much less carbohydrates that are not needed on a keto diet.
Liver – a source of vitamin C on keto diet
Many people do not consider the liver tasty and often refuse it. However, chicken, pork, beef and lamb liver is good and cheap meat for all people who need vitamin C on a keto diet.
The liver is not like all people, but because of its nutritional properties is to change the view of it. The liver is a super food that contains almost all the vitamins, even vitamin C (about 30 mg). The liver is an excellent source of iron, potassium, magnesium and many other minerals. It contains a lot of protein and fat, including a lot of cholesterol. Of course, the classic dietary recommendations exclude the liver from the diets of people with metabolic syndrome, atherosclerosis and heart disease. Ketogenic diet allows you to consume a lot of fat, including cholesterol. In any case, the human body produces 80% of cholesterol alone, and only 20% comes from food. This is another proof of how fat, including cholesterol, is important for the body. A high-fat diet advises against consuming trans fats from processed foods. You should only pay attention to the high content of vitamin A in the liver, which, despite its beneficial effects, accumulates in the body in excess and is harmful.
It is good to use vitamin C on keto diet from alternative sources such as meat and vegetables. Properly balanced consumption of meat and vegetables in a ketogenic and low-carb diet prevents a deficiency not only of vitamin C, but also of other vitamins, minerals and macronutrients.