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Top 10 Vitamin K Rich Foods That You Need To Know (and Include in Your Diet!)

Top 10 Vitamin K Rich Foods That You Need To Know (and Include in Your Diet!)

Experienced any recent nose bleeds? Or have you suddenly started bruising a tad too easy? Or is that brushing ritual making you gums bleed like nobody’s business? If you’ve been nodding all the way, there’s news we have for you: you might be vitamin K deficient.

How To Tell If You Have Vitamin K Deficiency?

Simply speaking, if you have less of vitamin K, you tend to bleed a lot more than a normal person [1].

  1. Risk of uncontrolled bleeding: A simple wound can put you at a significant risk of losing too much blood since vitamin K is what our body needs to clot the blood and begin the process of healing, after first sealing off the wound to prevent blood loss or exposure of the body’s internal tissues to bacteria and such.
  2. Hematomas: The blue, green or yellow spots that form on the skin often as a result of a bruise – basically due to blood pooling underneath the skin.
  3. Petechiae: Purple spots on the skin due to broken capillaries, often after a forceful event such as excessive coughing, sneezing, childbirth or even a hickey.
  4. Steady bleeding: Oozing of blood at surgical or puncture sites, wounds or even minor cuts and even unexplained stomach pains with blood in the urine or stool. Even very heavy periods could be a symptom.
  5. Hardened cartilage: Cartilage calcification where the body starts depositing excess calcium onto the bones and cartilages, hardening them beyond human need.
  6. Birth defects: In infants, a vitamin K deficiency can cause some birth defects such as underdeveloped face, nose, bones, and fingers and even intracranial bleeding and hemorrhage.

Why is Vitamin K so important to us?

Vitamin K is not a vitamin the body can synthesize so we need to ingest it from other sources, the healthiest being vitamin K foods. But let’s first understand all the good things that this vitamin does in our bodies. [2]

  • Blood Clotting: So obviously, the most important role that vitamin K plays in our bodies is by restricting blood flow from outside the capillaries, be it from external wounds or internal ones as it is used by the liver to make prothrombin aka the clotting factor.
  • Prevents Arterial Hardening: Vitamin K, rather vitamin K2 is known for its ability to prevent the buildup of calcium on artery walls and thus helps protect your blood pressure and heart as well [3].
  • Is Kind To Your Bones: Vitamin K acts like a glue of sorts and helps calcium stick to the bones by aiding the prevention of osteoporosis and also raising levels of osteocalcin, the bone building chemical in our bodies [4]
  • May Prevent Cancer: Certain studies have shown that vitamin K is also helpful in preventing cancer cell growth and may later become a vital aid in cancer cure. [5]
  • Vitamin K plays an essential role in anti-ageing by keeping our brain active and agile, and may also have Alzheimer’s fighting properties. [6]

Studies are on to also prove the role of vitamin K in insulin sensitivity and to see if it can aid in diabetes prevention. So basically, vitamin K is a very important nutrient for the body, with many uses of it other than blood clotting.

Vitamin K Foods That You Must Include In Your Diet

The first thing to note is that vitamin K is a fat soluble vitamin which means a little healthy fat, along with the vitamin K foods you eat, is essential for its absorption. According to experts, men need at least 120 mcgs (micrograms) of vitamin K per day, and women need at least 90 mcgs. So here are the ten vitamin K foods you can include in your diet that contain good amounts of this essential nutrient.

Also remember that if you are on warfarin therapy, clear these foods with your doctor as warfarin and vitamin K often collide [7].

1. Leafy Greens

Leafy green veggies are known for being a rich source of antioxidants, iron as well as fiber, but they are also high in vitamin K. [8]. Think kale, spinach, collard greens, Swiss chard, mustard greens, turnip greens, spinach and leaf lettuce.

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    Dark leafy greens such as kale, mustard greens and spinach contain about 250 to 450 mcg of vitamin K per 1/2 cup of cooked greens.

      Lighter leafy greens such as salad leaves contain 100-300 mcg per cup of raw leaves .Here are some exciting recipes to get in those leafy greens.

      2. Cruciferous Vegetables

      Cruciferous veggies such as broccoli, Brussels sprouts and even cabbage and cauliflower are high in vitamin K, other than providing antioxidants, fiber, minerals and other vitamins needed to support good health. [9]

        Half a cup of cooked broccoli or Brussels sprouts has about 220 mcg of vitamin K each.

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          The same serving of cabbage has about 80mcg. Here are some interesting recipes for you to try cokking at home.

          3. Prunes and Berries

          Fruits are bursting with fiber and all the goodness of phytonutrients – plus they are a good source of carbohydrates as well. [10].

            A 1/4 cup of prunes has 26 mcg, along with tons of fiber.

              A cup of blueberries or blackberries has 29 mcgs.

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              All you have to do is to eat them raw, or even sprinkle some over your daily breakfast cereal fix.

              4. Healthy Oils & Fats

                Canola and soybean oil contain 20-27 micrograms of vitamin K per tablespoon while other vegetable oils, have just two to four mcgs. Mayonnaise and margarine contain moderate levels of vitamin K as well.

                5. Green Herbs

                Green herbs that burst with antioxidant properties that help keep our internal ageing in check also contain plenty of vitamin K. [11].

                  100 gms of parsley contains 164mcg, coriander contains 310 mcg and basil 410mcg. Time to take out those pestles and make some delicious chutneys. Here’s a good coriander and parsley pesto, and here are some good basil recipes as well.

                  6. Natto

                  For the natto virgins here, it is a Japanese fermented soy dish, mostly had as breakfast. [12] Known to be acquired taste, natto is made by soaking whole soybeans, then steaming or boiling them, and afterwards adding the bacteria Bacillus subtilis to the mixture; after which it is fermented over time.

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                    3.5 ounces of natto contains 1000mcg of vitamin K!

                      Miso soups, yet another dish made from fermented soy, contains about 15-30mcg per serving.

                      Here’s a video on how to make natto…

                      As Hippocrates put it, food is medicine so make sure you include these vitamin K foods in your diet to ensure good health.

                      Featured photo credit: Healthy Protocols via healthyprotocols.com

                      Reference

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                      Rima Pundir

                      Health, Wellness & Productivity Writer

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                      Last Updated on July 8, 2020

                      18 Benefits of Journaling That Will Change Your Life

                      18 Benefits of Journaling That Will Change Your Life

                      The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

                      1. Understand Yourself Better

                      Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

                      Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

                      2. Keep Track of Small Changes

                      I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

                      Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

                      3. Become Aware of What Matters

                      As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

                      You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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                      4. Boost Creativity

                      The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

                      When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

                      You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

                      5. Represents Your Emotions in a Safe Environment

                      A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

                      Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

                      6. Process Life Experiences

                      When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

                      Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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                      7. Stress Relief

                      In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

                      Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

                      8. Provide Direction

                      Though journaling is often conducted as an activity without much direction, it often provides direction.

                      One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

                      9. Solve Problems

                      Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

                      Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

                      When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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                      10. Find Relief From Fighting

                      Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

                      Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

                      11. Find Meaning in Life

                      Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

                      12. Allow Yourself to Focus

                      Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

                      13. Sharpen Your Spirituality

                      When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

                      14. Let the Past Go

                      I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

                      15. Allow Freedom

                      Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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                      16. Enhance Your Career

                      Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

                      Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

                      17. Literally Explore Your Dreams

                      All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

                      18. Catalog Your Life for Others

                      No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

                      We consider our partners our life witnesses, but writing provides a tangible mark on the world.

                      Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

                      Featured photo credit: Kelly Sikkema via unsplash.com

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