Vitamin K – Nutrition Month

Vitamin K is found in two sources: green leafy vegetables; in some animal foods and fermented food

Helps to make some proteins that are needed to build bones (osteocalcin) and blood clotting (prothrombin).  This vitamin is absorbed in the small intestine and stored in fatty tissue and the liver.  Also found in the liver, brain, heart, pancreas, and bone.

In the body, vitamin K breaks down quickly, then excreted in urine or stool; thus rarely reaches toxic levels.1-2

Benefits:

Bone health

Cognitive health

Heart health

Good food sources:

Green leafy vegetables – kale, mustard greens, swiss chard, collard greens, spinach

Parsley

Broccoli

Brussel sprouts

Soy and canola oil

Salad dressings made with the above oils

Fortified meal replacement shakes

Natto (fermented soybeans)

Nuts – specifically cashews, mixed nuts, pine nuts

Smaller amounts in meat, cheese, eggs1,3

Menu:

Baked Halibut with Garlicky Kale

Spinach Lasagna

Roasted Brussel Sprouts with Toasted Pecans and Avocado

Spinach Salad with Orange Vinaigrette

Herb and Garlic Massaged Kale Salad

Mushroom and Swiss Chard Pasta with Creamy Sauce

Sauerkraut

Spinach and Garlic Hummus

Quick fix – add parsley to your meals

References:

  1. Vitamin K. (2019, July 02). Retrieved March 21, 2021, from https://www.hsph.harvard.edu/nutritionsource/vitamin-k/
  2. Vitamin k: Health benefits, daily intake, and sources. (2018, January 22). Retrieved March 21, 2021, from https://www.medicalnewstoday.com/articles/219867#uses
  3. Arnarson, A. (2017, September 6). 20 Foods That Are High In Vitamin K. Retrieved March 20, 2021, from https://www.healthline.com/nutrition/foods-high-in-vitamin-k

Photo Credit:

Photo by Vince Lee on Unsplash

Photo by Nathan Dumlao on Unsplash

Photo by Jenn Kosar on Unsplash

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