Vitamin K is an important vitamin that helps your blood to clot. It also helps your body to create bone proteins. If you do not get enough vitamin K, you are more likely to develop heart disease, tooth decay and weakened bones.
Here are some of the main benefits of Vitamin K [1] .
Vitamin K’s Majestic Benefits. As in…
Keeping Your Toilet Experience Satisfactory
The Vitamin K that you eat affects the intestinal bacteria that you have, so if you don’t eat enough that can negatively affect your digestive health [2].
Keeping Bones and Teeth Intact
Vitamin K increases the amount of a certain protein in your body that helps to maintain bone calcium, which reduces the risk of tooth decay and osteoporosis.
Avoiding deadly strikes of heart attack
Vitamin K has been proven to help prevent the arteries calcifying, which is one of the main causes of a heart attack. This means that Vitamin K can help to improve your heart health!
Steering us clear of cancer’s haunting
Vitamin K has been found to be an effective way to reduce the risk of various cancers [3] , including colon, prostate, stomach, oral and nasal cancers.
Preventing Excessive Bleeding
According to Web MD [4] , Vitamin K helps the blood to clot, which prevents excessive bleeding.
Lots of foods [5] contain vitamin K, especially leafy dark green vegetables. Here are 20 vitamin K rich foods.
Vitamin K rich foods
1. Celery
One stalk of celery contains 15% of your daily recommended amount of vitamin K, so celery is a great source of vitamin K. It also contains lots of folic acid, potassium, antioxidants and calcium!
Check out a recipe for quick braised celery here.
2. Kale
One cup of chopped kale contains nearly 700% of your daily recommended amount of vitamin K, as well as lots of calcium and iron.
Check out a recipe for sautéed kale here.
3. Natto (fermented soy)
Natto is made from fermented soy beans, and it is a popular meal in Japan. It is also a great source of vitamin K, as 500 mcg of natto contains over 100% of your recommended daily amount of vitamin K.
Learn how to make your own natto here.
4. Cabbage
One cup of cabbage contains 95% of your daily recommended value of Vitamin K, as well as fiber, vitamin C, vitamin E, magnesium, calcium and potassium.
Here is a recipe for cabbage with bacon and onions.
5. Broccoli
Half a cup of broccoli provides 138% of your daily recommended amount, so broccoli is a wonderful source of vitamin K. It also provides zinc, vitamin C, calcium and potassium!
Check out this tasty broccoli curry recipe.
6. Kefir
Kefir is a tasty fermented milk drink that comes from the north Caucasus Mountains. Half a cup contains 10% of your daily recommended value.
Learn how to make milk kefir here.
7. Scallions
Scallions contain lots of vitamins and minerals, including 259% of your daily recommended amount of vitamin K. They also include protein, fiber, Vitamin C and B vitamins. You can eat them cooked or raw.
Here is a tasty and simple spring onion soup recipe.
8. Okra
Half a cup of okra includes 43% of the recommended amount for the day, and it works well with rice, shrimp and in okra soup.
Learn how to make okra soup here.
9. Blackberries
One cup of blackberries contains 36% of your daily recommended amount of Vitamin K. They also contain lots of vitamin E, magnesium, potassium and copper.
Check out this delicious blackberry pie recipe.
10. Spinach
Spinach is a wonderful source of nutrients; one cup contains 181% of your recommended daily amount, and it also contains lots of vitamin C, iron and calcium. You can eat spinach cooked or raw.
Want to include more spinach in your diet? Check out this spinach soup recipe.
11. Carrots
One medium carrot contains 10% of your daily recommended value, and it also only contains 25 calories so it is ideal for anyone who is dieting.
Make the perfect roasted carrots with this recipe.
12. Raspberries
Raspberries are filled with lots of vitamins and minerals, with one cup containing 12% of your daily recommended amount of vitamin K.
Make sweet raspberry sorbet using this recipe.
13. Prunes
Prunes are a good source of vitamin K, with one cup containing 7% of your daily recommended amount. Prunes also contain fiber, potassium, calcium, and Vitamin A.
Learn how to make banana prune muffins here.
14. Chili Powder
Chili power contains vitamin C, vitamin A, potassium, selenium, phosphorus, calcium and zinc, as well as vitamin K; one tablespoon contains 11% of your daily recommended amount.
Make tasty chilli rubbed chicken using this recipe.
15. Blueberries
Blueberries are filled with fiber, iron, potassium, zinc, copper and several antioxidants. One cup also contains 36% of your daily recommended amount of vitamin K.
Blend up a healthy banana and blueberry smoothie with this recipe.
16. Asparagus
Asparagus has anti-aging properties, and it is packed with antioxidants. One cup also contains 60% of your daily recommended amount of vitamin K!
Click here to learn how to make roasted asparagus with parmesan.
17. Brussels Sprouts
One cup of Brussels sprouts contains 42% of your daily amount. They also contain vitamin C, potassium and folate.
Here is how to make sautéed Brussels sprouts with bacon and onions.
18. Pickles
Pickles contain a lot of vitamin K; one pickle contains around 34% of your daily recommended amount, and they are also a good source of antioxidants and fibre.
Learn how to make your own dill pickles here.
19. Dried Sage
Dried sage has lots of benefits, including being an excellent source of vitamin K; one tablespoon contains around 43% of your daily recommended amount!
Click here for a dried sage rubbed pork recipe.
20. Sun-Dried Tomatoes
Sun-dried tomatoes are a delicious source of vitamin K, as one cup contains 29% of your daily recommended amount of Vitamin K. They also contain vitamin A, vitamin C, calcium, and iron.
Click here to learn how to make a healthy sun-dried tomato and onion pizza.
Reference
| [1] | ^ | Body Ecology: Vitamin K: Why Probiotics are Essential to Vitamin K – and Why You Likely Need More of Both |
| [2] | ^ | Dr. Axe: Vitamin K Deficiency, Foods & Health Benefits |
| [3] | ^ | NaturalHealth365: Vitamin K stops cancer tutor growth |
| [4] | ^ | Web MD: Vitamin K |
| [5] | ^ | Dr. Axe: Top 10 Vitamin K Rich Foods |
The post Start Your Life-Changing Chapter with These Vitamin K Rich Foods! appeared first on Lifehack.
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