9 Ways to Get Vitamin K
- Dietitian.Lauren Hmede
- Jul 24, 2019
- 2 min read
Good for Bones & Blood
Vitamin K is essential for your body. It works as anti-coagulant and it keeps your bones grow properly. Vitamin K is found in many food sources and you need to get 120 micrograms if you are man and 90 micrograms if you are women.
Eat More Leafy Greens
Kale, collard greens and spinach are excellent source of vitamin K . Cooked kale is a vitamin K powerhouse, packing 531 micrograms in one-half cup. raw spinach provides about 75 micrograms in half cup serving.
Try Other Veggies
Not only leafy vegetables but other veggies are a good source too. You can have variety in your diet and you may include scallions, frozen asparagus, frozen okra, raw watercress, and green cabbage.Both roasted Brussels sprouts and broccoli are excellent source of vitamin K as they provide about 110 micrograms in half cup serving.
Have an Apple
Fruits are not an excellent source but they can still add to your vitamin K needs. A cup of sliced avocado can give you up to 50 micrograms of vitamin K. One-half cup of stewed prunes nets you about 32 micrograms. Blueberries (14 microgram/half-cup) and grapes (11 micrograms/half-cup) and apples (up to 5 micrograms for one small apple) have lower amounts but are easy to add to a meal on the go.
Cook With Soybean Oil
Soybean and canola oil provides you with vitamin K, phylloquinone. A tablespoon of soybean oil has about 25 micrograms of vitamin K and the same amount of canola oil has about 10 micrograms.
Go Nuts
They are good source of fiber, healthy fats and protein. You can add cashews, mixed nuts, and pine nuts to your diet as they can give you additional vitamin K.
Put Fish on the Menu
It is important to include fish as twice weekly as they are good source of protein and omega-3 moreover they fight inflammation and protect your heart. Cooked salmon and shrimp have a little vitamin K, but light canned tuna in oil is loaded with 37 micrograms per 3-ounce serving.
Have a Glass of Juice
You can enjoy veggies juices as 3/4 cup of carrots juice serves about 28 micrograms while pomegranate juice offers you 19 micrograms in same serving.
Cook With Spinach Noodles
Half cup of spinach noodles can boost your vitamin K intake and add tomatoes sauce to get more.
Try Fermented Soybeans
Boiled, fermented soybeans, called natto, have been a staple of the Japanese diet for more than a century. Just 3 ounces give you 850 micrograms.
How You Cook Counts
Cooking method affect vitamin K amount. Frozen food contains more vitamin K than raw ones and this due to the fact that frozen food lose some water which concentrate the vitamin K more.
It Isn’t Safe for Everyone
If you take warfarin (Coumadin), be careful about the vitamin K in your diet. Talk to your doctor about how much you should be getting. It also can cause issues if you take certain antobiotics, cholesterol medicines, or the weight loss drug orlistat. Dont take any supplements without consueling your doctor.
Sources:
Comments