you might be familiar with the source of Vitamin C (Eat your oranges and bell peppers, folks.) But unless you’re a nutrition geek, I’m guessing you might not be able to quickly check out vitamin K-rich foods.
“Vitamin K is an essential vitamin in our diet and performs a variety of functions in the body. Interestingly, the term ‘vitamin K’ actually refers to several different fat-soluble vitamins. . only one vitamin As many assume. Although these two vitamins are similar in structure and function, their dietary sources, absorption rates and bioavailability are different.” Exercise with style.com.
As Gillespie explains, vitamin K1 is the most common type of vitamin K in the diet, mainly plantinclude Leafy vegetablesvegetable oil, etc. fruitsVitamin K2 is found in some animal products and fermented foods, says Gillespie.
“Vitamin K1 must be taken orally, whereas vitamin K2 is produced in the body by intestinal bacteria. Vitamin K’s most prominent functions are related to bone health and blood clotting. This vitamin is Essential for the synthesis of prothrombin and osteocalcin, proteins that regulate blood clotting and bone metabolism.In addition to these two major health benefits, vitamin K status is also associated with cognitive health and memory. . blood pressureand the risk of Heart disease And a stroke,” says Gillespie.
“Most Americans get enough of this nutrient during oral ingestion, intestinal absorption, and endogenous production. There may be risks,” she warned, adding that vitamin K deficiency has been linked to osteoporosis, bleeding, and excessive bleeding.
Beyond these associations, deficiency is also believed to lead to elevated blood pressure and an increased risk of heart disease and stroke.
Kimberly Gomer, MS, RD/LDN, as Director of Nutrition body beautiful miamiand more specifically, if you fall into one of these categories, your healthcare provider may recommend a vitamin K supplement.
- People with disorders that affect absorption in the digestive tract, such as Crohn’s disease or active celiac disease
- People taking drugs that interfere with the absorption of vitamin K
- severely malnourished
- heavy alcohol user
As Gomer emphasizes, the recommended intake of vitamin K1 is at least 90 mcg (micrograms)/day for women and 120 mcg/day for men, and the recommended intake of vitamin K2 is 100-300 mcg/day for both. Woman. “Individuals with certain medical conditions may need more as recommended by their health care professional,” she says. have not set a safe maximum dose.”
Here are seven foods you should eat to lock in vitamin K and protect your health.
Cooked Gillespie’s Note Kale It contains 531 mcg of vitamin K per 1/2 cup, which is over 400% of the recommended daily value (or should not be exceeded).
Impressive, isn’t it?
Kale is well known as a nutritional powerhouse containing vitamins A, B6, C, calcium, potassium, copper, manganese and many other nutrients,” she says.
“Swiss chard is a good source of vitamin A and vitamin K, and a good source of vitamin C and magnesium,” says Gommer. Contains: Vitamin A plays an important role in the normal formation and maintenance of many organs, including the heart. lungand kidney.
When consumed raw, one 3.5-ounce serving of Swiss chard contains 830 mcg of vitamin K, says Gomer. One cup of cooked swiss chard contains 477% of your energy for the day.
Another lush greenery worth loading up on.
“Cooked collard greens have 386 mcg of vitamin K per 1/2 cup, which is more than 300% of your daily value,” says Gillespie. “Collardos are a rich source of several important nutrients, including vitamin C, vitamin A, calcium, folic acid, and magnesium.
“Raw spinach contains 145 mcg of vitamin K per cup. be careful,” says Gillespie. “Like kale, spinach is widely recognized for its nutritional profile and associated health benefits. ironand calcium.
Also consider cheese for foods rich in vitamin K. In particular, blue cheese, which contains 440 mcg of vitamin K (specifically vitamin K2) per 3.5-ounce serving.
“Blue cheese can lower the risk of osteoporosis. Because of its high calcium content, blue cheese can help people achieve healthier bone density,” Gomer says. increase inflammationMany ailments such as arthritis, sinusitis, and asthma cause inflammation, and blue cheese can help relieve those suffering from these problems by reducing inflammation.
“Cooked broccoli contains 110 mcg of vitamin K per 1/2 cup, which is about 90% of the daily value for this nutrient,” says Gillespie. “Broccoli, like many of these other leafy greens, is rich in many nutrients, including fiber, vitamin C, iron, and potassium. Plus, it’s high in protein compared to most other vegetables.”
“A pork chop has 59 mcg of vitamin K per 3-ounce serving,” says Gillespie, which is about half the daily value.
“Pork chops are unprocessed and often contain less fat than other pork (and other lean meats), making them a healthier option for meat,” says Gillespie, noting that pork chops Other nutrients included include protein, potassium and vitamins, he added. D, vitamin B6, vitamin B12, calcium.
Perry is a writer born in New York City. She holds a Bachelor’s degree in Psychology from Columbia University, and she is also a Culinary School Graduate of the Plant-Based Natural Gourmet Institute (now the Natural Gourmet Center at the Culinary Education Institute). Her work has been published in The New York Post, Men’s Her Journal, Rolling Stone, Oprah Her Daily, Insider.com, Architectural Digest, Southern Her Living, and more. She’s probably seen the Dave Matthews Band in your hometown.Click here for details VeganWhenSober.com.