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Start Your Life-Changing Chapter with These Vitamin K Rich Foods!

Start Your Life-Changing Chapter with These Vitamin K Rich Foods!

Vitamin K is an important vitamin that helps your blood to clot. It also helps your body to create bone proteins. If you do not get enough vitamin K, you are more likely to develop heart disease, tooth decay and weakened bones.

Here are some of the main benefits of Vitamin K [1] .

Vitamin K’s Majestic Benefits. As in…

Keeping Your Toilet Experience Satisfactory

The Vitamin K that you eat affects the intestinal bacteria that you have, so if you don’t eat enough that can negatively affect your digestive health [2].

Keeping Bones and Teeth Intact

Vitamin K increases the amount of a certain protein in your body that helps to maintain bone calcium, which reduces the risk of tooth decay and osteoporosis.

Avoiding deadly strikes of heart attack

Vitamin K has been proven to help prevent the arteries calcifying, which is one of the main causes of a heart attack. This means that Vitamin K can help to improve your heart health!

Steering us clear of cancer’s haunting

Vitamin K has been found to be an effective way to reduce the risk of various cancers [3] , including colon, prostate, stomach, oral and nasal cancers.

Preventing Excessive Bleeding

According to Web MD [4] , Vitamin K helps the blood to clot, which prevents excessive bleeding.

Lots of foods [5] contain vitamin K, especially leafy dark green vegetables. Here are 20 vitamin K rich foods.

Vitamin K rich foods

1. Celery

    One stalk of celery contains 15% of your daily recommended amount of vitamin K, so celery is a great source of vitamin K. It also contains lots of folic acid, potassium, antioxidants and calcium!

    Check out a recipe for quick braised celery here.

    2. Kale

      One cup of chopped kale contains nearly 700% of your daily recommended amount of vitamin K, as well as lots of calcium and iron.

      Check out a recipe for sautéed kale here.

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      3. Natto (fermented soy)

        Natto is made from fermented soy beans, and it is a popular meal in Japan. It is also a great source of vitamin K, as 500 mcg of natto contains over 100% of your recommended daily amount of vitamin K.

        Learn how to make your own natto here.

        4. Cabbage

          One cup of cabbage contains 95% of your daily recommended value of Vitamin K, as well as fiber, vitamin C, vitamin E, magnesium, calcium and potassium.

          Here is a recipe for cabbage with bacon and onions.

          5. Broccoli

            Half a cup of broccoli provides 138% of your daily recommended amount, so broccoli is a wonderful source of vitamin K. It also provides zinc, vitamin C, calcium and potassium!

            Check out this tasty broccoli curry recipe.

            6. Kefir

              Kefir is a tasty fermented milk drink that comes from the north Caucasus Mountains. Half a cup contains 10% of your daily recommended value.

              Learn how to make milk kefir here.

              7. Scallions

                Scallions contain lots of vitamins and minerals, including 259% of your daily recommended amount of vitamin K. They also include protein, fiber, Vitamin C and B vitamins. You can eat them cooked or raw.

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                Here is a tasty and simple spring onion soup recipe.

                8. Okra

                  Half a cup of okra includes 43% of the recommended amount for the day, and it works well with rice, shrimp and in okra soup.

                  Learn how to make okra soup here.

                  9. Blackberries

                    One cup of blackberries contains 36% of your daily recommended amount of Vitamin K. They also contain lots of vitamin E, magnesium, potassium and copper.

                    Check out this delicious blackberry pie recipe.

                    10. Spinach

                      Spinach is a wonderful source of nutrients; one cup contains 181% of your recommended daily amount, and it also contains lots of vitamin C, iron and calcium. You can eat spinach cooked or raw.

                      Want to include more spinach in your diet? Check out this spinach soup recipe.

                      11. Carrots

                        One medium carrot contains 10% of your daily recommended value, and it also only contains 25 calories so it is ideal for anyone who is dieting.

                        Make the perfect roasted carrots with this recipe.

                        12. Raspberries

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                          Raspberries are filled with lots of vitamins and minerals, with one cup containing 12% of your daily recommended amount of vitamin K.

                          Make sweet raspberry sorbet using this recipe.

                          13. Prunes

                            Prunes are a good source of vitamin K, with one cup containing 7% of your daily recommended amount. Prunes also contain fiber, potassium, calcium, and Vitamin A.

                            Learn how to make banana prune muffins here.

                            14. Chili Powder

                              Chili power contains vitamin C, vitamin A, potassium, selenium, phosphorus, calcium and zinc, as well as vitamin K; one tablespoon contains 11% of your daily recommended amount.

                              Make tasty chilli rubbed chicken using this recipe.

                              15. Blueberries

                                Blueberries are filled with fiber, iron, potassium, zinc, copper and several antioxidants. One cup also contains 36% of your daily recommended amount of vitamin K.

                                Blend up a healthy banana and blueberry smoothie with this recipe.

                                16. Asparagus

                                  Asparagus has anti-aging properties, and it is packed with antioxidants. One cup also contains 60% of your daily recommended amount of vitamin K!

                                  Click here to learn how to make roasted asparagus with parmesan.

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                                  17. Brussels Sprouts

                                  These Roasted Brussels Sprouts with Lemon and Ginger are so flavorful! This is a super easy side dish to make for a crowd or for just a few people. | Tastefulventure.com

                                    One cup of Brussels sprouts contains 42% of your daily amount. They also contain vitamin C, potassium and folate.

                                    Here is how to make sautéed Brussels sprouts with bacon and onions.

                                    18. Pickles

                                      Pickles contain a lot of vitamin K; one pickle contains around 34% of your daily recommended amount, and they are also a good source of antioxidants and fibre.

                                      Learn how to make your own dill pickles here.

                                      19. Dried Sage

                                        Dried sage has lots of benefits, including being an excellent source of vitamin K; one tablespoon contains around 43% of your daily recommended amount!

                                        Click here for a dried sage rubbed pork recipe.

                                        20. Sun-Dried Tomatoes

                                          Sun-dried tomatoes are a delicious source of vitamin K, as one cup contains 29% of your daily recommended amount of Vitamin K. They also contain vitamin A, vitamin C, calcium, and iron.

                                          Click here to learn how to make a healthy sun-dried tomato and onion pizza.

                                          Reference

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                                          Amy Johnson

                                          Amy is a writer who blogs about relationships and lifestyle advice.

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                                          Last Updated on May 21, 2019

                                          13 Bad Habits You Need to Quit Right Away

                                          13 Bad Habits You Need to Quit Right Away

                                          Creating your productivity ritual — a routine that helps you to maintain a peak level of energy can get you the best out of your days.

                                          Part of creating your productivity routine involves removing activities that drain you (what I call “kryptonites”), and that includes your bad habits.

                                          Like it or not, bad habits are bad for you — mentally, physically, emotionally and even socially in some cases. While some bad habits are harder to quit than others, it doesn’t change the fact that you need to get rid of them. Here are 13 bad habits to quit right away:

                                          1. Stress Eating

                                          I used to be a serious stress eater. I would eat whenever I felt unhappy, stressed, disappointed, anxious, or even… happy! My eating had nothing to do with being hungry, and everything to do with using food to fill my emotional voids.

                                          While eating would comfort me, this feeling was momentary and would disappear right after I was done eating. Instead, what I had left would be the same emotional void that triggered me to eat in the first place (be it unhappiness or stress), a 2,000 excess calorie intake over what I should have eaten for the day, and anger at myself for having stress ate.

                                          I’ve since overcome stress eating. I have healthy eating habits and a healthy relationship with food today where I no longer use food as a tool to fill my emotions.

                                          If you are a stress eater, don’t fret — here’s how to manage your stress better:

                                          How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success)

                                          2. Nail Biting

                                          Not only is nail biting unhygienic, it is also socially repelling, leads to dental problems like malocclusion of the anterior teeth,[1] potentially cause stomach problems,[2] and lead to severely deformed fingernails in the long run.

                                          People who bite their nails tend to have shorter nails than the average person; their nail plates also experience scarring and may eventually become absent.[3]

                                          Understand what triggers your nail biting behavior and replace it with another neutral to positive habit. Make habits to break habits.

                                          For example, if you bite your nails when you are stressed, go for a walk or listen to music instead the next time you feel stressed.

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                                          3. Hanging out with Naysayers

                                          We all know these people — people who play devil’s advocate to every idea you have and every goal you want to pursue. We are already our greatest self-critics, so it doesn’t help when there’s someone beside us, ever ready to pounce on what we say and tear it down.

                                          Hang out less with these naysayers and spend more time with supportive people who share constructive feedback instead. You will be much happier this way.

                                          Learn how to get rid of naysayers with these 10 Ways to Ignore the Naysayers and Achieve Your Dreams.

                                          4. Being with People Who Don’t Appreciate You

                                          Haven’t all of us been in this situation before? Trying to please people who don’t appreciate us? Bending over backwards to be there for people when they are never there for us?

                                          While we give without expectations of return, we need to draw a line with people who don’t value us because these people damage our souls.

                                          Stop spending time with people who don’t appreciate you, and spend more time with people who do instead.

                                          Unsure who you should get rid of? Learn about it here: 5 Kinds of Toxic People That You Need to Get Rid of Now

                                          5. Smoking

                                          Smoking is one of the leading causes of preventable death globally.[4]

                                          In just the United States alone, about 500,000 deaths are attributed to smoking-related diseases annually. A recent study estimated that as much as one-third of China’s male population will have significantly shortened life-spans due to smoking! Gender-wise, male and female smokers lose an average of 13.2 and 14.5 years of life respectively — that’s over a decade of life right there.[5]

                                          Not only that, smoking causes pre-mature skin aging (i.e. wrinkles), yellowing of teeth, bad breath, and worse of all — jeopardy of the health of people around you, including your loved ones. Studies have shown that non-smokers exposed to second-hand smoke are at risk to many of the health problems associated with direct smoking.[6]

                                          Smoking risks

                                            6. Excessive Drinking

                                            All of us know that drinking too much alcohol is bad for us, but do you know how bad it really is?

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                                            According to the National Institute on Alcohol Abuse and Alcoholism, drinking too much — be it on a single occasion or over time — can seriously damage your health:[7]

                                            • Brain problems: Alcohol interferes with the brain’s communication pathways, making it harder to think clearly and move with coordination.
                                            • Heart diseases: Cardiomyopathy – Stretching and drooping of heart muscle, Arrhythmias – Irregular heart beat, stroke, high blood pressure
                                            • Liver diseases: Steatosis or fatty liver, alcoholic hepatitis, fibrosis, cirrhosis
                                            • Pancreas problems: Pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
                                            • Different types of cancer: Mouth, esophagus, throat, liver, breast

                                            If you drink a lot, perhaps cutting it out right away will be tough. Cut down the number of glasses you drink each time, followed by the number of times you drink a week.

                                            If need be, seek help from an AA group — you aren’t alone in this. Change starts from today.

                                            7. Eating Junk Food (Including Diet Soda)

                                            Junk food — they are everywhere in our society today. From McDonald’s, to KFC, to Burger King, to 24-hour takeouts, junk food such as fries, highly processed burgers and sodas has become a staple in our society today.

                                            If you think, “Hey, but junk food is tasty!”, think again:

                                            A study by Paul Johnson and Paul Kenny suggests that junk food consumption alters brain activity in a way similar to addictive drugs like cocaine and heroin.[8]

                                            “After many weeks with unlimited access to junk food, the pleasure centers of rat brains became desensitized, requiring more food for pleasure.”

                                            And you wonder why you seem to crave fast food when you just had some the day before?

                                            While it may not be possible to remove junk food completely from our diet right away, we can reduce our junk food consumption starting today. Instead of soda, opt for a fruit juice (fresh juice, not the carbonated kind) or mineral water. Instead of fries, switch to mashed potato, a salad, or rice (many food outlets allow for this today). Instead of a fried meat patty, go for a grilled one.

                                            Where possible, opt for healthy food joints like salad bars and delis as opposed to fast food outlets. Every little step goes a long way.

                                            Here’re some healthy snacks ideas for you: 15 Healthy Snacks You Should Always Have At Home

                                            8. Eating Too Much Red Meat

                                            There has been conclusive evidence that consumption of red meat increases the risk of colorectal cancer; and suggestive evidence that it increases the risk of oesophageal cancer, lung cancer, pancreatic cancer, and endometrial cancer.

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                                            In addition, some studies have linked consumption of large quantities of red meat with breast cancer, stomach cancer, lymphoma, bladder cancer, lung cancer and prostate cancer![9]

                                            Personally, I’m a vegetarian so I don’t consume red meat, but for those of you who consume red meat, do watch out and limit your intake — better still, cut it out of your diet. World Cancer Research Fund recommends limiting intake of red meat to less than 300g (11 oz) cooked weight per week, “very little, if any of which to be processed.”

                                            Of if you’re thinking about becoming a vegetarian, check out this guide: 5 Practical Tips For Starting a Vegetarian Lifestyle

                                            9. Watching Too Much TV

                                            I stopped watching TV since eight years ago and I have never regretted it. Every once in a while I will switch on the telly to see what is on, and then I will switch it off because it’s just the same boring shtick over and over again.

                                            Watching TV, particularly well-written dramas, can be a good way to unwind. However, remember that TV isn’t your life.

                                            Spending three hours every night watching TV will not change your life for the better. Rather, using that time to reflect on your life, take stock, and take action on your goals will.

                                            It’s not easy to remove TV from your daily routine right away, but follow these 6 Steps To Remove TV From Your Life.

                                            10. Being Late

                                            Not only is being late being rude to others, it also means that you’re always rushing from one place to another, playing catch up in your agenda, and having to apologize to every person you meet.

                                            Stop being late and not being punctual, but practice being early instead. Target to arrive 15 minutes earlier before any appointment and bring along something to do in those 15 minutes (or longer if the other person turns out to be late). Then you can stop playing catch up and stay ahead in life.

                                            Learn more tips about how to be more punctual here: How to Be On Time Every Time

                                            11. Being in Bad Relationships

                                            Are you always dating the wrong guys/girls? Do you end up with jerks all the time? Well, you may not be able to stop yourself from meeting bad partners but you can certainly stop yourself from furthering contact with them, spending time with them, or even… entering into a relationship with them.

                                            I used to invest myself in this guy who was nothing but toxic for me. After a good five months of experiencing nothing but getting burned over and over again, I realized that he was a total waste of my time and I deserved better. I decided to cut him off, and it was soon after that I met my soulmate.

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                                            Learn about why you shouldn’t stay in a bad relationship and how to deal with it if you’re in one: Why Trying Hard to Stay in an Unhappy Relationship Is Not Love, but Fear

                                            12. Leaving Things to the Last Minute

                                            Burning the midnight oil isn’t fun — it’s exhausting.

                                            Those of you who got through college by burning the midnight oil would have learned this the hard way. Not only is it damaging for your body, it is also mentally draining as you’re constantly in a hyper-tense mode, feeling anxious about whether you can finish your work on time.

                                            Start today on a new note. Rather than react to your deadlines, be proactive about them by planning ahead, identifying what needs to be done for the week, and getting things done in advance.

                                            By staying ahead of your tasks, you can also use your extra time to plan ahead in your life and get more things done.

                                            Take a look at this guide and learn how to stop procrastinating: Procrastination – A Step-By-Step Guide to Stop Procrastinating

                                            13. Focusing on the Negatives

                                            In every situation, there are two ways you can react: zoom down to the problem areas and crib about how things aren’t the way you want, or celebrate the areas that are going well and work on making everything better.

                                            Many of us see the importance of doing the latter but in practice, we do the former. Why though? Criticizing and focusing on the negatives is easy but it doesn’t empower nor inspire us to be better.

                                            Make a change — for every negative encounter you run into, I challenge you to identify three things that are good about it. Practice doing this for one week, and by the end of the week you’ll find that your first instinct is to think positive, not negative.

                                            And here’re even more ways to help you stay positive: 11 Tips for Maintaining your Positive Attitude

                                            The Bottom Line

                                            So here you find the 13 most common bad habits and their consequences on your mind and body. The good news’ you can quit them all.

                                            Just spot out your own bad habits and take my suggestions to quit them. Then you’ll find your life a lot healthier and happier!

                                            Need more tips to break your bad habits? Check out these articles:

                                            Featured photo credit: Pexels via pexels.com

                                            Reference

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