Importance and sources of Vitamin K
Vitamin K is an essential nutrient that helps your blood clot and for
bones to grow the way they should. It also helps prevent osteoporosis and protects against heart disease.You can get
vitamin K from certain foods, the daily recommended goal (90 mcg for women and 120
mcg for men).
Spinach like collard greens and kale, top the charts when it comes to vitamin K. Cooked kale is a vitamin K powerhouse, packing 550 mcg in one-half cup. You’d rather have it raw in a salad or smoothie. You get 274 mcg for the same half-cup serving.
Vegetables are best source of dietary vitamin K. Roasted Brussels sprouts and broccoli are full of K, giving you 110 to 150 mcg per half-cup serving. Other good veggie choices are scallions, asparagus,lady finger/ okra, raw watercress, and green cabbage. Add 10 sprigs of parsley to a meal to get enough Vitamin K for the day !
Fruit sources-
a small green apple - 60 mcg to your day.
1/2 cup of dried, pitted prunes about 50 mcg
Blueberries 14 mcg per half-cup
grapes 11 mcg per half-cup
Cook with soybean or canola oil which are rich in the most common form of vitamin K, phylloquinone. Researchers asked some people to eat broccoli or use one of these oils for 5 days and discovered that all three offered the same vitamin K benefits.
Nuts are packed with protein, fiber, healthy oils, and other key nutrients that fight inflammation and keep your heart strong. Cashews, mixed nuts, and pine nuts, in particular, give you an extra shot of Vitamin K.The nuts can be eaten as a snack or added to foods in different forms. Go for variety of nuts to get maximum benefits.
3/4 cup of carrot juice gives you about 28 mcg of Vitamin K . Pomegranate juice also gives the same benefit.
Frozen foods often have more Vitamin K than raw forms. This is probably because frozen vegetables lose some of their water, which concentrates the vitamins. For example, boiled frozen turnip greens has 650 mcg of Vitamin K while raw turnip greens gives about one-fifth of that.
Certain medicines, antibiotics, cholesterol medications etc can interfere with the intake of vitamins, always consult your doctor about your medication and what foods, how much of different nutrients you'll need.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://kneereplacement-
Spinach like collard greens and kale, top the charts when it comes to vitamin K. Cooked kale is a vitamin K powerhouse, packing 550 mcg in one-half cup. You’d rather have it raw in a salad or smoothie. You get 274 mcg for the same half-cup serving.
Vegetables are best source of dietary vitamin K. Roasted Brussels sprouts and broccoli are full of K, giving you 110 to 150 mcg per half-cup serving. Other good veggie choices are scallions, asparagus,lady finger/ okra, raw watercress, and green cabbage. Add 10 sprigs of parsley to a meal to get enough Vitamin K for the day !
Fruit sources-
a small green apple - 60 mcg to your day.
1/2 cup of dried, pitted prunes about 50 mcg
Blueberries 14 mcg per half-cup
grapes 11 mcg per half-cup
Cook with soybean or canola oil which are rich in the most common form of vitamin K, phylloquinone. Researchers asked some people to eat broccoli or use one of these oils for 5 days and discovered that all three offered the same vitamin K benefits.
Nuts are packed with protein, fiber, healthy oils, and other key nutrients that fight inflammation and keep your heart strong. Cashews, mixed nuts, and pine nuts, in particular, give you an extra shot of Vitamin K.The nuts can be eaten as a snack or added to foods in different forms. Go for variety of nuts to get maximum benefits.
3/4 cup of carrot juice gives you about 28 mcg of Vitamin K . Pomegranate juice also gives the same benefit.
Frozen foods often have more Vitamin K than raw forms. This is probably because frozen vegetables lose some of their water, which concentrates the vitamins. For example, boiled frozen turnip greens has 650 mcg of Vitamin K while raw turnip greens gives about one-fifth of that.
Certain medicines, antibiotics, cholesterol medications etc can interfere with the intake of vitamins, always consult your doctor about your medication and what foods, how much of different nutrients you'll need.
this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.
https://gseasyrecipes.
https://kneereplacement-
Labels: Asparagus, Blueberries, Broccoli, Brussel sprouts, canola oil, collard greens, dried prunes, grapes, green apples, green cabbage, kale, lady fingers(Okra), Nuts, soybean oil, Spinach, Vitamin K, watercress
posted by G S Iyer at 9:47 AM
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