Advertising
Advertising

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.

Advertising

    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.

        Advertising

          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.

              Advertising

              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.

                  Advertising

                    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

                      More by this author

                      Rima Pundir

                      Health, Wellness & Productivity Writer

                      Stiff Muscles Make You Feel Sick Often: 8 Natural Muscle Relaxers You Can’t Miss When You Drive And Don’t Drink Enough Water, It’s As Dangerous As Drunk Driving Having A Glass Of This Drink Before You Sleep Can Burn Your Fat Insanely Fast How Common Language Can Help You Strengthen Your Friendship Introducing 13 Useful Free Apps For you To Install Today

                      Trending in Health

                      1 How Many Hours of Sleep Do I Need? (What the Science Says) 2 How to Sleep Through the Night and Get Good Rest 3 How to Eat Healthy on a Budget (The Definitive Guide) 4 20 Best Guided Meditations for Sleep and Insomnia 5 8 Home Remedies to Get Rid of Constipation

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on January 21, 2020

                      The Best Way to Create a Vision for the Life You Want

                      The Best Way to Create a Vision for the Life You Want

                      Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                      your vision of where or who you want to be is the greatest asset you have

                        Why You Need a Vision

                        Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

                        Advertising

                        How to Create Your Life Vision

                        Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                        What Do You Want?

                        The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                        It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

                        Advertising

                        Some tips to guide you:

                        • Remember to ask why you want certain things
                        • Think about what you want, not on what you don’t want.
                        • Give yourself permission to dream.
                        • Be creative. Consider ideas that you never thought possible.
                        • Focus on your wishes, not what others expect of you.

                        Some questions to start your exploration:

                        • What really matters to you in life? Not what should matter, what does matter.
                        • What would you like to have more of in your life?
                        • Set aside money for a moment; what do you want in your career?
                        • What are your secret passions and dreams?
                        • What would bring more joy and happiness into your life?
                        • What do you want your relationships to be like?
                        • What qualities would you like to develop?
                        • What are your values? What issues do you care about?
                        • What are your talents? What’s special about you?
                        • What would you most like to accomplish?
                        • What would legacy would you like to leave behind?

                        It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

                        Advertising

                        What Would Your Best Life Look Like?

                        Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                        A few prompts to get you started:

                        • What will you have accomplished already?
                        • How will you feel about yourself?
                        • What kind of people are in your life? How do you feel about them?
                        • What does your ideal day look like?
                        • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                        • What would you be doing?
                        • Are you with another person, a group of people, or are you by yourself?
                        • How are you dressed?
                        • What’s your state of mind? Happy or sad? Contented or frustrated?
                        • What does your physical body look like? How do you feel about that?
                        • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                        It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

                        Advertising

                        Plan Backwards

                        It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                        • What’s the last thing that would’ve had to happen to achieve your best life?
                        • What’s the most important choice you would’ve had to make?
                        • What would you have needed to learn along the way?
                        • What important actions would you have had to take?
                        • What beliefs would you have needed to change?
                        • What habits or behaviors would you have had to cultivate?
                        • What type of support would you have had to enlist?
                        • How long will it have taken you to realize your best life?
                        • What steps or milestones would you have needed to reach along the way?

                        Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                        It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                        Featured photo credit: Matt Noble via unsplash.com

                        Read Next