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[14] Decreased DHA later in life is associated with the onset of Alzheimer’s disease and impaired brain function. [15] DHA might exhibit positive effects on conditions like arthritis, some cancers, high blood pressure, and type 2 diabetes. DHA might also boost heart health and improve cholesterol. [16] [17] [18] You can find DHA in high concentrations of seafood, including fatty fish and algae. Some DHA is present in grass-fed animal products. omega 3 fatty acidsConversionsThe most common omega-3 essential fatty acid, ALA, is converted into DHA and EPA, but this conversion process is inefficient in humans. On average, only an estimated 0. 5-5% is converted into DHA and only 1-10% into EPA. [19] Interestingly, the conversion rate depends on sufficient levels of nutrients like calcium, magnesium, copper, iron, zinc, and vitamins B6 and B7. A modern diet, and often a vegetarian diet, lack some of these nutrients. [20]The conversion process requires certain enzymes.
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That being said, traditional cow’s milk is filled with added sugar and has a high carb count. Many people avoid dairy products on keto and are looking for keto milk alternatives. The “milk” section of the grocery store has expanded vastly in the past few years, so it’s understandable that you might be lost as to which milk is keto-friendly and which isn’t. Let’s go over the most common products located in the diary section and whether or not they are acceptable on a low-carb diet. Keto Milk AlternativesAlmond MilkUnsweetenedalmond milk is a staple in many households, whether you are keto or not! Many people gravitate towards almond milk because it is commonly available in many stores and restaurants, and has low-fat content, meaning it is also lower in calories than most other milks. 1 cup of unsweetened almond milk contains 30 calories, 1g of protein, 2.
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Chia
seeds are loaded
with manganese, magnesium, selenium, and eight essential amino acids. One ounce (28 grams) of chia seeds gives you 5,060 mg of omega-3s. [15]Get creative with chia seeds in your kitchen and try a keto raspberry chia seed pudding, keto cereal, or keto trail mix!benefits of chia seeds- omega 3 food source11. ) SoybeansSoybeans are a popular vegetarian and vegan source of protein and fiber. Soybeans also contain other nutrients like folate, vitamin K, potassium, and magnesium. Keep in mind soybeans are high in omega-6 fatty acids, and researchers have associated eating omega-6 in excess with inflammation. Inflammation is considered a key player in numerous chronic diseases. [16] [17]3. 5 ounces (100 grams) of soybeans delivers 1,443 mg of omega-3s!Try this keto tofu pudding! 12. ) WalnutsGo nutty with
walnuts and add them to salads, desserts, and more. Walnuts provide copper, manganese, beneficial plant compounds, and vitamin E.
