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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 July 5, 2019

                                          5 Reasons Why You Should Always Be Yourself

                                          5 Reasons Why You Should Always Be Yourself

                                          When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out. When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

                                          “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

                                          You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

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                                          Why should you always be yourself?

                                          Because you will:

                                          1. Live in alignment with your values and beliefs. Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking. When you know your values and why you do what you do, you will live according to your own values and beliefs.
                                          2. Establish your own identity. When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are. There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.
                                          3. Build courage. It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy. It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.
                                          4. Establish boundaries. When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know. But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you. Create and establish your boundaries.
                                          5. Find focus and direction. When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations. Do you think this person has focus and direction? I don’t think so. When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

                                          No matter what you experience in life, the only person that will always remain constant is you.

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                                          Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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