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In part 1 of our Nutrient Dense Keto Foods list, we mentioned seaweed, fermented foods, shellfish, eggs, and grass-fed butter as some healthy and nutritious food options you should be adding to your keto lifestyle. But we had so many favorites, we had to create a second list of ketogenic diet foods.
Liver is, hands down, the #1 most nutrient dense food on this list. Maybe ever.
Liver contains, gram for gram, more nutrients than any other food on the planet. Here are some vitamins and minerals that come from liver.
- Vitamin A- It has the highest concentration in any food source
It’s important to remember that you want to buy liver from wild or pastured animals. That way it is free of toxins that are found in animals raised in Concentrated Animal Feeding Operations (CAFO). You can go to www.eatwild.com to find farmers in your area.
Salmon is one of those foods that we should all be eating at least twice a week. It is best known as being a great source of DHA. That is especially important for women who are pregnant, or are trying to get pregnant. The DHA will supply vital nutrients to your baby’s rapidly growing brain during development, all the way up to 2 years of age.
It can be confusing when trying to decide where to buy salmon though. You want to avoid salmon that is farmed. This is equivalent to cows in feed lots. But, just because salmon is labeled “wild”, it is not always the case.
Research shows that 70% of fish marked “wild”, is farmed.
You can see the difference in the color of the salmon flesh. Wild salmon will have flesh that is bright red. Farmed salmons’ flesh will be a pale pink. Farmed salmon are fed corn and soy. They are also fed chicken and feather meal.
Your safest choice is to buy salmon labeled, Alaskan Salmon, or Sockeye Salmon. Alaskan Sockeye Salmon is not allowed to be farmed. You can also buy Alaskan or Sockeye Salmon in canned form, which would make a great go-to keto meal.
Broth made from the bones of animals is as primal as you can get. And it’s only just recently that we have stopped making our own broth, and buying it in stores. Unfortunately, the broth found in store is void of any nutritional value. Whereas broth, made from the bones of grass-fed animals, is full of nutrition. Here are some of the benefits.
- Broth is a good source of gelatin, which can improve joint pain, and promote hair and nail growth.
- Broth has been shown to improve the quality of your sleep.
- It is a good source of calcium and phosphorus, which will build strong bones.
- It is a good source of collagen, cartilage, and silicon.
- It is a good source of glucosamine, chondroitin sulfate, proline, glycine, and glutamine, which can help reduce inflammation.
You can easily find recipes for making your own broth online. But it’s nothing more than placing bones in a slow-cooker, covering with filtered water, and adding in veggies for taste. To find a farm near you, where you can purchase bones, go to www.eatwild.com.
Macadamia nuts are my favorite go-to snack. When you are buying macadamia nuts, make sure you buy them in their raw form. A lot of nuts are roasted with unhealthy industrial oils. That can cause inflammation in the body and should be avoided. Macadamia nuts are different from other nuts due to their high fat, low protein, and low carb macronutrients. They are also rich in vitamin B1, magnesium, and manganese. They are a great snack. Give them a try!
Brazil nuts are best known for their high amount of selenium. Selenium is a mineral that is important for thyroid hormone production and sex hormone production. Just two or three a day is all you need to reach your recommended daily intake. Make sure you are always buying your nuts in their raw form, to avoid industrial oils.
Now that you have a brand-new list of ketogenic diet foods to try, go out there and be adventurous! And you are sure to reap all kinds of benefits from these healthy and nutritious food options.