Vitamin K is a vital nutrient crucial to blood clotting, bone health, and cardiovascular function. There are two main types of vitamin K: K1 (phylloquinone) and K2 (menaquinone). While K1 is primarily found in green leafy vegetables, K2 is present in fermented foods and animal products. In this blog, we'll explore the top 15 foods rich in vitamin K, discuss the recommended doses, and provide insights into optimizing absorption.
Types of Vitamin K:
Vitamin K1 (Phylloquinone): Found in green leafy vegetables like kale, spinach, and broccoli. Essential for blood clotting and bone health.
Vitamin K2 (Menaquinone): Present in fermented foods, cheese, and animal products. It supports bone health and prevents arterial calcification.
Recommended Doses: The recommended daily intake of vitamin K varies by age and sex. For adults, the general guideline is:
- Men: 120 mcg
- Women: 90 mcg
Maximizing Absorption: To enhance vitamin K absorption, consider the following tips:
- Pair with Healthy Fats: Vitamin K is fat-soluble, so consuming it with healthy fats like olive oil or avocados enhances absorption.
- Include Probiotics: A healthy gut microbiome improves vitamin K2 absorption. Include fermented foods like yogurt and sauerkraut in your diet.
Top 15 Vitamin K-Rich Foods:
1) Kale (K1): 1 cup cooked - 1062 mcg
2) Spinach (K1): 1 cup cooked - 888 mcg
3) Broccoli (K1): 1 cup cooked - 220 mcg
4) Natto (K2): 1 oz - 1103 mcg
5) Cheese (K2): 1 oz - 10-76 mcg
6) Brussels Sprouts (K1): 1 cup cooked - 218 mcg
7) Green Beans (K1): 1 cup cooked - 14 mcg
8) Sauerkraut (K2): 1 cup - 23 mcg
9) Chicken Liver (K2): 1 oz cooked - 40 mcg
10) Parsley (K1): 1 cup - 1640 mcg
11) Salmon (K2): 3 oz - 13 mcg
12) Prunes (K1): 5 prunes - 20 mcg
13) Eggs (K2): 1 large egg - 5 mcg
14) Blueberries (K1): 1 cup - 29 mcg
15) Avocado (K1): 1 medium - 21 mcg
Delicious Vitamin K-Packed Recipes:
1) Kale and Avocado Salad
Instructions: Toss chopped kale, avocado, cherry tomatoes, and a sprinkle of sesame seeds. Dress with olive oil and lemon juice.
2) Salmon and Broccoli Bake
Instructions: Bake salmon fillets with steamed broccoli—season with garlic, lemon, and a drizzle of olive oil.
3) Natto Sushi Bowl
Instructions: Mix cooked brown rice with natto, sliced cucumbers, and avocado. Top with soy sauce and sesame seeds.
4) Cheese and Spinach Stuffed Chicken
Instructions: Stuff chicken breasts with a mixture of spinach and your favourite cheese. Bake until chicken is cooked through.
5) Parsley Pesto Pasta
Instructions: Blend parsley, garlic, pine nuts, Parmesan, and olive oil. Toss with whole-grain pasta for a nutritious meal.
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As always, when unsure, remember to consult with a healthcare professional for personalized dietary advice!
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