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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 December 2, 2019

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      10 Powerful Ways to Stop Worrying and Start Living Today

                      Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

                      In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

                      These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

                      1. Make Your Decision and Never Look Back

                      Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

                      But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

                      Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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                      2. Live for Today, Package Things up in “Day-Tight Compartments”

                      You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

                      The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

                      3. Embrace the Worst-Case Scenario and Strategize to Offset It

                      If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

                      Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

                      If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

                      4. Put a Lid on Your Worrying

                      Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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                      To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

                      In the same manner, you can put a stop-loss order on things that cause you stress and grief.

                      5. Fake It ‘Til You Make It – Happiness, That Is

                      We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

                      If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

                      Marcus Aurelius summed it up aptly:

                      “Our life is what our thoughts make it.”

                      6. Give for the Joy of Giving

                      When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

                      One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

                      So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

                      7. Dump Envy – Enjoy Being Uniquely You

                      Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

                      Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

                      8. Haters Will Hate — It Just Means You’re Doing It Right

                      When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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                      So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

                      9. Chill Out! Learn to Rest Before You Get Tired

                      Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

                      It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

                      It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

                      10. Get Organized and Enjoy Your Work

                      There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

                      But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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                      Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

                      More About Living a Fulfilling Life

                      Featured photo credit: Tyler Nix via unsplash.com

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