Do you want a healthy heart and strong bones? Then be sure to pay attention to these tips.
Vitamin K is a fat-soluble vitamin, which plays an important role in blood clotting and bone metabolism. Deficiency of this vitamin may lead to heart disease, bone fragility, and tooth decay.
– Vitamin K is produced in our body by the microflora of the intestine. The main function of the vitamin is the formation of clotting factors. If the intestinal microflora is healthy, this vitamin is produced enough.
Deficiency of vitamin K can be associated with a lack of fat in the diet. If they do not eat enough with their food, vitamin K (by the way, like vitamin D) will not be absorbed. In addition, for the assimilation of vitamin K and D, a normal production of bile in the intestine is necessary. Violation of its secretion will lead to a shortage of these substances.
The daily intake of vitamin K, established by The Recommended Daily Allowance (RDA), for men is 120 μg, for women – 80 μg.
Here are top 10 rich food sources of Vitamin K
1. Dried Basil
Only one teaspoon of basil contains 36 micrograms of vitamin K (this is almost 50% of the daily rate). Basil has antibacterial and antiviral properties, it can soothe the nervous system and improve sleep. According to one study, this plant helps control blood sugar levels and thus prevents the development of diabetes. And based on the results of other studies, the basil keeps the heart healthy and protects it from stress.
2. Cabbage
Cabbage is rich in vitamin A, C, K (478 mcg in one cup), fiber, calcium, iron, and phytonutrients. All this helps the cabbage control the inflammatory processes in the body and even fight against cancer, anemia, and osteoporosis. A study conducted by The Harvard School of Public Health came to a pleasant conclusion: cabbage kale lifts the mood.
3. Cucumbers
Cucumbers contain not only a lot of water but also an incredible amount of nutrients: vitamins B, vitamin C and K (77 mcg in 100 grams), fiber, copper, potassium, manganese, and others. Also in these vegetables is fisetin – anti-inflammatory flavonol, which improves memory.
4. Green Onions
Everyone knows about the benefits of green onions: it’s not for nothing that they always cut it into salads or simply put them on a festive table. Despite not the most pleasant after its use, the smell from the mouth, no one will think of giving up this green snack. Onions contain zinc, phosphorus, calcium, vitamin A and C. One cup of onion contains about 210 μg of vitamin K, which exceeds the daily rate for both women and men.
5. Asparagus
Green shoots are extremely useful for the heart: they are rich in vitamin K (51 μg in 100 grams of cooked asparagus) and potassium, which regulates blood pressure. In addition, asparagus contains folic acid, which is especially needed by pregnant women: this acid has a positive effect on the development of the fetus and minimizes the threat of miscarriage. Also, folic acid copes well with depression.
6. Olive Oil
Olive oil contains useful fats, fatty acids, antioxidants; has a positive effect on heart health, can prevent stroke and reduce the risk of cancer. In 100 grams of this valuable oil contains 60 μg of vitamin K.
7. Prunes
Prunes contain a lot of useful things: iron, potassium, magnesium, phosphorus, B vitamins, vitamin C and K (in 100 grams 59 μg). One of the main merits of prunes is its ability to improve digestion. In addition, one study has shown that eating prunes and plum juice can reduce blood pressure and slow the development of atherosclerosis.
8. Brussels Sprouts
Another useful cabbage on our list. It is very rich in vitamin K – in 100 grams of cooked Brussels sprouts contains 140 μg – and vitamin C. Thanks to these substances, cabbage strengthens bones, eyesight and prevents premature aging of the skin. By the way, in the usual cabbage for us, too, a lot of vitamin K – 82 mcg in ½ cup.
9. Spicy Condiments
If you want to replenish the stores of vitamin K, be sure to add spicy seasonings to your meals. Spices not only enrich them with new flavors and colors but will also give a lot of benefits. For example, seasoning chili contains potassium, phosphorus, calcium, iron, vitamin A and C, etc. In a teaspoon of this seasoning, 3 μg of vitamin K is stored.
10. Broccoli
Green inflorescences do not cease to amaze. They are rich in almost all elements from the periodic table: phosphorus, magnesium,calcium, iron, zinc, and, of course, vitamins. Among them there is also vitamin K, which in ½ cup already 46 mcg.
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