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.

Related Posts:

• Welcoming Ketosis Into My Life
• List Of Healthy Fats - Vegetarian