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Vitamin K is needed primarily for normal blood clotting, proper functioning of the heart, and strong bones. In principle, the lack of this vitamin is very rare but at risk are those who are fond of dieting, fasting, restricted diets, and who have problems with the intestinal flora. Vitamin K refers to a group of fat-soluble and often is not digested by those who eat a low-fat diet.
The obligatory intake of vitamin K for men is 120 mcg for women and 80 micrograms per day. What foods to look for when you lack this vitamin?
Prunes
This dried fruit is a source of potassium, magnesium, phosphorus, iron, vitamins b, C, and K (in 100 grams of prunes 59 mcg of vitamin K). Prunes improve digestion, stimulates peristalsis, lowers blood pressure.
Green onions
Green onions not only decorate a dish but also one of the first carries the vitamins in the early spring. Onion contains zinc, phosphorus, calcium, vitamins A and C. by Eating a Cup of green onions, you can use double the daily dose of vitamin K.
Brussels sprouts
Brussels sprouts are rich in vitamin K, 100 grams of cabbage contains 140 micrograms of the vitamin. This type of cabbage is also a source of vitamin C, which boosts immunity. Brussels sprouts strengthen bones, improves vision, and slow the aging process.
Cucumbers
This lightweight low-calorie product contains a lot of water, vitamins, and minerals: vitamins C and b, copper, potassium, manganese, fiber. Vitamin K in 100 grams of cucumbers 77 µg. Yet this vegetable has in it flavonol, anti-inflammatory, and has a positive effect on brain activity.
Asparagus
Vitamin K in asparagus 51 micrograms per 100 grams, and potassium. Green shoots are good for the heart and can positively influence blood pressure. In asparagus contains folic acid, which positively affects the development of the fetus in pregnant women, and prevents depression.
Broccoli
Broccoli contains a lot of vitamins and minerals and is a somewhat unique vegetable. In half a Cup of cabbage 46 micrograms of vitamin K, and magnesium, phosphorus, calcium, zinc, iron, manganese, and vitamin C.
Dried Basil
As for seasoning, Basil is very good and suitable for many dishes. They will give not only a distinctive taste and aroma but also enrich the food with vitamin K. Basil has antibacterial and antiviral properties and has a positive effect on the nervous system and normalizes blood sugar.
Cabbage Kale
If the name isn’t familiar, ask the seller – I’m sure you’ve seen Kale in the stores and markets. Kale is rich in vitamins A, C, K ( his 478 mcg per one Cup of herbs), fiber, calcium, iron, and phytonutrients. Useful to use it especially for those who are struggling with inflammatory processes in the body and it has a history of anemia or osteoporosis. Cabbage Kale can positively affect mood.
Olive oil
This oil contains healthy fats and fatty acids, and antioxidants. Olive oil helps the heart and strengthens it and prevents the appearance and development of cancer. 100 grams of olive oil contains 60 micrograms of vitamin K.
Spicy seasonings
Spicy seasonings such as chili, for example, also contain a lot of vitamin K and will be a great addition to your diet. Sharp well improves digestion and helps to relieve inflammation.
More about vitamin K read in our big article.
