How It Helps
Certain factors, such as age and gender, determine the amount of vitamin K a person needs. For women in particular, who show signs of osteoporosis, vitamin K helps protect bones against fractures, and prevent post-menopausal bone loss. This vitamin is also vital to women with excessive bleeding during menstruation.
Not to leave the men out, vitamin K is also valuable at helping to prevent prostate and liver cancers. For the individual who bruises easily, suffers from nosebleeds, and has weakened bones, they may benefit from including more vitamin K in their diet. While it is possible to supplement with a multivitamin containing this vitamin, a proper list of foods containing vitamin K is more practical, as the vitamin is better absorbed this way, and one gets all the benefits.
For a healthy adult male, the recommended amount of vitamin K is 120mcg a day, and for a healthy adult female it’s 90mcg a day. The daily amount of vitamin K needed is, of course, less for those younger than 19, or women who are pregnant or breast-feeding.
Most of the foods containing the highest amounts of vitamin K are leafy, dark, green vegetables. Because this is a fat-soluble vitamin, adding a healthy fat (monounsaturated and polyunsaturated) helps maximize the absorption of vitamin K. So in addition to eating green vegetables, cook them in a small amount of extra virgin olive oil.
Here is a list of foods showing the amounts per serving of vitamin K, as well as other essential vitamins. Please note: vegetables are low in calories, and therefore, can be consumed in higher amounts for good nutrition.
Broccoli: per cup – 63 calories, 6g fiber, 4g protein, 13g carbohydrates, vitamin K 254mcg, vitamin A 56 %, vitamin C 195%
Cabbage: per 1/2 cup – 7 calories, but is not significant in fiber or protein, has 4g carbohydrates, vitamin K 82mcg, and is a good source of vitamin C at 47%
Asparagus: per 1/2 cup – 20 calories, 2g fiber, 2g protein, 4g carbohydrates, vitamin K 144mcg, vitamin A 18%, and vitamin C 12%
Dandelion greens: per cup – 35 calories, 3g fiber, 2g protein, 7g carbohydrates, vitamin K 579mcg, vitamin A 144%, and vitamin C 32%
Watercress: per cup – just 4 calories, and is not significant in macronutrients, but has 85mcg of vitamin K, 22% vitamin A, and 24% vitamin C
Beet greens: per cup – 39 calories, 4g fiber, 4g protein, 8g carbohydrates, vitamin K 697mcg, vitamin A 220%, vitamin C 60%
Turnip greens: per cup – 29 calories, 5g fiber, 2g protein, 6g carbohydrates, vitamin K 527mcg, vitamin A 220%, vitamin C 66%
Swiss chard: per cup – 35 calories, 4g fiber, 3g protein, 7g carbohydrates, vitamin K 573mcg, vitamin A 214%, vitamin C 53%
Spinach: per cup – 41 calories, 4g fiber, 5g protein, 7g carbohydrates, vitamin K 889mcg, vitamin A 377%, vitamin C 29%
These vegetables, if prepared boiled and drained, help you to more than meet the daily requirement needed. Eat plenty of salads as well. At just 5 calories per cup of lettuce, it furnishes 53mcg of vitamin K, 53% of vitamin A, and 11% vitamin C.
Add Some Spice
By adding certain spices to your recipes, you can easily get enough vitamin K. Basil, which is great for seasoning meats, casseroles, and stews, has 21mcg to 25mcg in just five basil leaves. Thyme has 17mcg per teaspoon, dried. Use them frequently if seasoning with small amounts, such as a teaspoon, to get an adequate amount of vitamin K. Eat using this list of foods containing vitamin K, and gain the all the health benefits from clean foods as well.
Remember, it’s always better to get all your vitamins and minerals from good, sound nutrition whenever you possibly can. By using food to keep healthy, you benefit from a wide variety of nutrition, including essential fiber for healthy digestion, as well as antioxidants and phytochemicals to help fight off cancer, and slow aging. So keep a healthy stock of foods containing vitamin K handy, and enjoy all the other nutrients as well, to ensure long life and vitality.
Foods High in Vitamin K-www.dietandfitnesstoday.com
Vitamin K Foods, Vitamin K Nutrition-www.vaughns-1-pagers.com/food