Vitamin K is the identify offered to a group of excess fat-soluble nutritional vitamins that are largely responsible for aiding blood clot formation in our bodies. In truth, the reason why vitamin K was by no means named vitamin F (the next logical stage right after vitamin E) was to emphasize its central function in blood well being: the “K” really stands for “koagulation,” the German word for “clotting.”
In healthier instances, deficiencies in vitamin K had been unusual since conventional diets incorporated a lot of leafy green greens – the world’s greatest sources of the vitamin. As processed foods started to dominate our dinner tables in the twentieth century, nevertheless, deficiencies in this critical nutrient, which can lead to effortless bruising, nose and gum bleeding, and weakening of the bones, started out to emerge. Luckily, avoiding or correcting a vitamin K deficiency is basically a case of consuming a lot more whole meals that are wealthy in it.
Kale – Kale is generally regarded as the king of vitamin K, and it is the initial vegetable men and women need to turn to when suffering from a deficiency. According to Self‘s “NutritionData,” 1 ounce (28 grams) of cooked kale supplies our bodies with 229 micrograms of vitamin K, which is a whopping 286 percent of our advised every day intake (RDI). Kale also includes large amounts of vitamins A and C, which are antioxidants that guard us from accelerated aging and degenerative ailments.
Note: Although naturally-sourced vitamin K is non-toxic and can be consumed in extra without problems (unless you’re on blood thinning medicines), kale also happens to be wealthy in oxalic acid, a toxic natural acid that is identified to bind itself to calcium in our bodies, leading to muscle discomfort and other concerns. Therefore, consuming kale on a regular basis should be avoided when feasible.
Herbs – Herbs have extended been regarded as far more of a medicine than a normal foods, and a cursory glance at their nutritional profiles aids clarify why: Packed with far more vitamins and minerals per bodyweight than even some of the most celebrated vegetables, herbs can aid transform even the blandest of meals into powerhouses of nutrition. This is specially real of basil, sage, and thyme, which are especially wealthy in vitamins – such as vitamin K. In fact, excess weight-by-bodyweight, sage truly includes larger concentrations of vitamin K than kale itself. Remember to stick to non-irradiated herbs if you prefer dried herbs to fresh ones.
Spinach – The bright, vibrant-seeking leaves of the spinach plant are famously packed with nutrients, and cooking them in fact looks to boost their dietary value. One particular cup of cooked spinach provides us with 138 micrograms of vitamin K, or 173 % of our RDI. Our bodies will also get huge quantities of vitamin A, folate, dietary fiber, manganese and, of course, iron – the crucial macromineral for which spinach is very best-acknowledged. Spinach is also higher in oxalic acid, even so, so really do not go overboard.
Spring onions – Spring onions, also referred to as scallions or green onions, are popular in salads and as toppings on soups and stews. One ounce of them contains 58 micrograms of vitamin K, or 72 % of our RDI. They are also very good sources of calcium, iron, potassium, and manganese. Try out and consume them raw when attainable – cooking them depletes their mineral material.
Broccoli – Broccoli has usually been the darling of nutritionists. Indeed, typical consumption of the plant’s flowering head has been regularly linked to improved brain perform, regulation of blood strain and, thanks to its substantial carotenoid content material, remedy of deteriorating eyesight, poor immunity, and even cancer. We can also include “improves blood health” to that record, however, given that a single ounce of cooked broccoli supplies us with virtually 40 micrograms of vitamin K – sufficient to meet half of our RDI.
Brussels sprouts – They might taste disagreeable, but our grandmothers have been appropriate: sprouts really are great for us. Aside from containing far more vitamin C than most other greens, these tiny round vegetables are also bursting with vitamin K – 39.3 micrograms of it per ounce, to be exact. You could assist disguise their taste by sauteing them in a garlic broth, pickling them, or drenching them in olive oil (which will also add some useful fats to the meal).
Michael Ravensthorpe is an independent writer whose analysis interests contain nutrition, different medicine, and bushcraft. He is the creator of the internet site, Spiritfoods, by way of which he promotes the world’s healthiest foods.