Essential nutrients cannot be synthesized in your body, and must be obtained from diet. These include 9 amino acids, 2 fatty acids, 13 vitamins, and 15 minerals. Conditionally essential nutrients are produced only in limited quantities, and thus mentioned below too. Whether you are following the Ketogenic diet or not, make sure not to miss out any of these nutrients.
Amino Acids:
- Phenylalanine: red gram, (dal, whole, tender fresh)
- Valine: jambu fruit, jack fruit, bottle gourd, bitter gourd, egg, brown rice
- Threonine: egg, goat liver, mangosteen
- Tryptophan: turmeric, sweet potato, hilsa, dates, agathi leaves
- Methionine: egg
- Leucine: maize, jowar, varagu, milk, khoa, paneer
- Isoleucine: milk, gingelly, pomfret, jack fruit
- Lysine: chicken (liver, thigh, wing)
- Histidine: banana, egg yolk
Fatty acids:
- Linoleic acid: safflower, sunflower, soyabean, gingelly, ricebran
- α-Linolenic acid: mustard oil, walnut, soyabean oil, soyabean
- Docosahexaenoic acid: salmon, vela meen
- Arachidonic acid: egg
- Eicosapentaenoic Acid: hilsa
Vitamins:
- A: liver, egg yolk, drumstick, fenugreek, amaranth
- B1: pistachio, poppy, red gram, cashew, soyabean
- B2: chilli, palm, drumstick leaves, mustard, agathi
- B3: groundnut, chicken breast
- B5: chicken liver, black gram, egg
- B6: rohu, tiger prawns, crab
- B7: hilsa, crab, prawn
- B9: chicken liver, rajmah, soyabean
- B12: ?
- C: amla, guava, capsicum
- D2: gingelly, soyabean, amaranth
- D3: egg yolk
- E1: pistachio, almond, walnut, coconut, cashew
- E2: cardamom, guava, agathi, turmeric
- K1: drumstick leaves, amaranth, drumstick, spinach
- K2: prawn, egg
Minerals:
- Sodium: prawn, crab, egg
- Magnesium: cumin, gingelly, coriander, amaranth seed, almond, cashew
- Potassium: turmeric, chilli, soyabean, pepper, red gram, rajmah
- Calcium: gingelly, agathi, cumin, coriander, khoa, paneer
- Molybdenum: apple, bael, yellow lentil, green gram
- Manganese: cloves, cardamom, pepper, amaranth seed, mustard, cumin, ginger
- Iron: turmeric, cumin, coriander, gingelly
- Cobalt: bael, apple, amaranth seed. Soyabean, turmeric
- Nickel: apple, cashew, amaranth, walnut, rajmah
- Copper: cashew, gingelly, pepper, walnut, rajmah
- Zinc: gingelly, cashew, cardamom, cumin
- Selenium: mustard seeds, crab