You probably know that vitamin C supports your immune system and vitamin D helps strengthen your bones, but you may be wondering about the importance of vitamin K in your health. This vitamin may not get as much attention as others, but it plays an important role in your overall health.
“Vitamin K plays an important role in many functions in the body, including blood clotting, bone metabolism, and regulating blood calcium levels,” says Erin, a New Jersey-based dietitian and registered dietitian with CDCES.・Mr. Palinsky Wade says: 2 days diabetes diet. She added that adequate vitamin K intake supports bone health by improving bone density and reducing fracture risk. Vitamin K also helps heart health by preventing calcification of arteries and lowering blood pressure.
Vitamin K naturally exists in two forms: vitamin K1 and vitamin K2. Vitamin K1 is found in plant foods such as leafy vegetables.
Meanwhile, San Francisco-based registered dietitian Edwina Clark says vitamin K2 is produced by the gut microbiome and is found in fermented foods like natto and cheese, as well as animal foods. .
Here are some of the foods richest in vitamin K recommended by nutritionists, ranked from highest to lowest.
1.Swiss chard
Clark points out that one cup of raw Swiss chard provides 299 micrograms of vitamin K1, which is more than twice the daily Adequate Intake (AI). Swiss chard is also high in fiber, vitamin A, vitamin C, iron, potassium, magnesium, and manganese. These Rainbow Chard Spanish Tortillas are a delicious way to incorporate this leafy vegetable.
How much vitamin K do I need?
The appropriate daily intake of vitamin K is 120 μg for men and 90 μg for women.
2. Collar
One cup of raw collards contains 157 mcg of vitamin K. “Eating collard greens can lower LDL cholesterol levels, improve heart health, support bone density, strengthen liver health, aid digestion, improve sleep quality, and make you feel healthier thanks to its nutrients.” “It can contribute to healthy hair and skin,” Palinksi-Wade says. If you want to upgrade your macaroni and cheese, try this creamy and melty macaroni and cheese with collards.
3. Brussels sprouts
One cup of raw Brussels sprouts contains 156 micrograms of vitamin K. You’ll also get 3.4g of fiber per serving and 124% of your daily recommended intake of vitamin C, Clark says. It is recommended that adult men consume 90 mg of vitamin C per day, and women 75 mg per day. These sweet date and balsamic Brussels sprouts will become your new favorite dish.
4. Spinach
Spinach is best known as a food rich in vitamin K, with 1 cup of raw spinach containing 145 micrograms. Vitamin K isn’t the only reason why Popeye’s favorite foods are leafy greens. Spinach is also high in fiber, antioxidants, and vitamin C and vitamin A. This Sautéed Spinach with Balsamic and Parmesan is a quick and delicious everyday side dish.
5. Turnip leaves
Just half a cup of raw turnip greens provides 138 micrograms of vitamin K, which Palinsky-Wade says is essential for bone metabolism, vascular health, and normal blood clotting. Turnip greens are rich in fiber and water, which promotes digestive health and prevents constipation. This turnip green pesto is a delicious twist on classic pesto.
6. Prunes
One cup of seedless prunes contains 104 mcg of vitamin K, but the benefits for your bones don’t stop there. “Prunes contain vitamins and minerals that appear to work together to protect bones, including fiber, vitamin K, magnesium, potassium, boron, copper, and polyphenols,” Palinski-Wade says. . “Research shows that consuming just five to six prunes a day can help prevent bone loss.” Pickling prunes is always a great idea, but this socolatakia (chocolate-dipped prunes) takes them to the next level.
7. Broccoli
Palinski-Wade says broccoli is a nutritional powerhouse rich in fiber, vitamins A, C and K, and compounds such as sulforaphane that lower blood sugar, reduce inflammation, protect against cancer and promote heart health. Point out that it may help support and boost the immune system. One cup of this raw cruciferous vegetable contains 90 micrograms of vitamin K. Savor the goodness of broccoli with sautéed broccoli and peanut sauce.
8. Kale
This nutrient-dense leafy vegetable is packed with vitamins and minerals, including vitamins K, C, and A. One cup of raw kale contains 82 mcg. “It also contains antioxidants that support immunity, bone health, heart health, cancer prevention, eye health, and skin and hair health, making it a valuable addition to a healthy diet. ,” Palinsky-Wade said. Smoothies like this Kale & Banana Smoothie are a refreshing way to enjoy kale.
9. Kiwi
One cup of this delicious green fruit contains 72.5 mcg of vitamin K. “Kiwifruit is rich in vitamin C and antioxidants, which support immunity, reduce inflammation, promote heart health by lowering blood pressure, and aid digestion with its fiber content. “Its antioxidant and serotonin content may improve sleep quality,” says Palinsky-Wade. . Looking for a way to upgrade your kiwi? Try this Chocolate Pistachio Kiwi.
10. Asparagus
Eating 100 grams of these green stems (raw) will add 41 micrograms of vitamin K to your diet, not to mention a host of other health benefits. These include promoting weight loss due to its low calorie content and high fiber content, supporting heart health by lowering blood pressure, and aiding digestion due to its fiber content, Palinsky-Wade said. says. Try this quick and easy Asparagus with Balsamic and Parmesan for dinner this week.
What to consider when eating these foods
Foods containing vitamin K can certainly be eaten raw, but there is no harm in cooking them. “Cooking releases vitamin K and has a positive effect on the vitamin K content of many vegetables,” Clark said, adding that blanching, steaming, roasting, microwaving, and sauteing are common methods. points out that this is the best cooking method to preserve the other nutrients found in vegetables. Vegetables rich in vitamin K.
When storing produce rich in vitamin K, Palinsky-Wade recommends using airtight containers to prevent oxidation and loss of nutrients. “It’s best to use dark-colored or opaque-colored containers to minimize exposure to light, which can accelerate the deterioration of nutrients.” If you plan to eat the food over several days, If so, we recommend storing it in the refrigerator to slow down the breakdown of nutrients. However, for longer shelf life, you can cook and freeze leafy greens to maintain maximum nutrition.
Is it okay to eat foods rich in vitamin K if I’m taking blood thinners?
Vitamin K interacts with some but not all blood thinners. If you are taking blood thinners, ask your doctor for specific vitamin K recommendations. “With some anticoagulants, it’s important to have a consistent intake of vitamin K, rather than avoiding it completely,” Clark explains.
conclusion
Vitamin K is a fat-soluble vitamin that is required for many body functions, from blood clotting and bone metabolism to regulating calcium levels. These foods rich in vitamin K will help you get the right intake levels. These foods are also rich in other essential vitamins and minerals, giving you added benefits when you include them in your diet.
