Word: In the event you take blood thinners akin to warfarin (Coumadin), your consumption of this nutrient might have an effect on the dosage of your medicine. Test together with your physician and communicate with a dietitian to know the correct day by day worth of vitamin K for you.
1. Kale
Kale is the vitamin K king. It’s often called one of many superfoods. Rightfully so, as a result of it’s additionally wealthy in calcium, potassium, and folate, amongst different nutritional vitamins and minerals.
2. Collard greens
Along with its function in clotting, vitamin K helps in bone progress. Some research have additionally linked low vitamin K consumption to the event of osteoporosis, which ends up in fragile bones that may break simply. To get a wholesome dose, check out this vegetarian collard greens recipe.
3. Spinach
Spinach is stuffed with all types of dietary goodness, together with nutritional vitamins A, B and E, plus magnesium, folate, and iron. A half cup of cooked spinach accommodates about 3 times as a lot vitamin K as a cup of uncooked spinach does, however one uncooked serving remains to be loads for at some point.
4. Turnip greens
Turnip greens are utilized in well-liked aspect dishes within the Southeastern United States. Turnip greens are additionally excessive in calcium, which helps strengthen bones. Mustard greens and beet greens additionally comprise excessive ranges of vitamin K. The bulbous a part of the turnip that grows underground is nutritious, too.
5. Brussels sprouts
Youngsters might not love the concept of Brussels sprouts, however many recipes could make them style actually good. Give this crispy garlic Brussels sprouts with Sriracha aioli recipe a attempt.
6. Broccoli
There are all types of how to arrange broccoli. No matter your recipe, attempt cooking it with canola oil or olive oil, not solely so as to add taste however to spice up the vitamin K content material as effectively. A tablespoon of both accommodates about 10 mcg of vitamin K.
7. Asparagus
4 spears of asparagus packs about 40 mcg of vitamin K. Add somewhat olive oil and also you’re as much as about half of an ample day by day consumption. Understand that consuming plenty of vitamin K-rich meals in at some point gained’t do you good for an prolonged interval. The physique doesn’t take up a lot vitamin K from meals and flushes it out fairly shortly.