In matters of health, passivity is the enemy. If you are facing a medical condition, whether it is obesity, diabetes, or something more critical you cannot afford to simply outsource your understanding of your own body. You must become an informed patient. Read the definitive books on your specific condition, watch the lectures, and understand the mechanisms at play. This self-education is the foundation of true agency; it allows you to filter out noise, tailor a lifestyle and whole-food diet that actually works for you, and move beyond generic advice. Most importantly, it changes the dynamic in the exam room: you will no longer just be receiving instructions, but asking the right questions and possessing the discernment to choose a doctor who is truly the right partner for your journey.

Here is the list of essential Minerals (Iron, Calcium, Magnesium, Zinc, Potassium) with natural, low-carb food sources. Note on Carbs: Just like the previous list, nuts and seeds have high “Total Carbs” but are very high in Fiber, making their “Net Carb” impact much lower.

Important Nutrition Notes

• Calcium Absorption: While spinach has calcium, it also has oxalates that block absorption. Dairy (Paneer/Curd) and Fish bones (like in Sardines) are much better sources for actual absorption.
• Iron & Vitamin C: To absorb Iron from vegetarian sources (like Spinach or Pumpkin seeds), always add a squeeze of Lemon. The Vitamin C helps your body digest the plant-based Iron.
• The “Super Seed”: You will notice Pumpkin Seeds appear for Iron, Magnesium, and Zinc. They are a “multivitamin” food for low-carb vegetarians.

Quick Tips for Low Carb Absorption

• Fat is key: Vitamins A, D, E, and K are fat-soluble. To absorb them best, eat these vegetables with a healthy fat like Ghee, Coconut Oil, or Olive Oil.
• Vitamin B12 for Vegetarians: Getting adequate B12 as a strict vegetarian is difficult. If you eat eggs and dairy (curd/cheese), prioritize them.
• Preparation: Avoid deep frying vegetables to preserve Vitamin C and B-complex vitamins, as heat can destroy them. Steaming or light stir-frying is best.