Vitamin K foods that support stronger bones, better recovery and more

When you think about a well -balanced diet and what to include in your daily meals, experts say that vitamin K food should be raised on your list. While Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, vitamin K is a soluble vitamin in fat that strives to strengthen bones, help with blood clots and support other functions to keep our body in good health.

If you are not too familiar with nutrient, the good news is that it is quite easy to find. There are two types of vitamin K: vitamin K1 and vitamin K2. Your main source of nutrients will be vitamin K1, which can be found in green leafy vegetables. Vitamin K2 is found in animal and fermented foods. To break it even more, experts guide us through one of the most essential nutrients we need to stay healthy.

What is vitamin K doing for our body? What are the advantages?

Lauren Manaker, a registered dietitian nutritionist, says that vitamin K plays a crucial role in supporting your bone health and blood coagulation. “”[It] Ensures that calcium goes to the right places, like your bones and your teeth, instead of accumulating in your arteries or soft tissues, “she explains.” This double action supports both bone and cardiovascular health. “”

She continues by saying that vitamin K is the reason why small cuts do not bleed excessively. And with regard to our bones, nutrient supports bone mineralization and helps prevent the risk of fractures. It can also help prevent the accumulation of calcium in your arteries to keep them healthy.

Are there disadvantages of vitamin K?

Manaker and Dieras say that vitamin K is generally safe for most people and that there are no known drawbacks. Dieras notes that nutrient can interact negatively with certain drugs, such as antibiotics or anticoagulants, it therefore recommends speaking with your doctor before consuming vitamin K in the form of a supplement to ensure that it does not interfere with the medicine you need.

What foods are rich in vitamin K?

Vitamin K foods are easy to find. The best to integrate into your diet include:

Kale

The curly cabbage is rich in vitamin K. Manaker says that a cup of kale of frizzy contains 1,062 micrograms (MCG) of the nutrient. So your favorite curly cabbage salad is more than sufficient to get your daily solution.

Spinach

Another popular leafy green rich in vitamin K is spinach, says the manaker: a cup contains 888 mcg of nutrient.

Brussels sprouts

If you like Brussels cabbage, you’re lucky. According to the US Department of Agriculture (USDA), a cup of bruis or raw Brussels cabbage contains 155.8 mcg of vitamin K.

Broccoli

Broccoli comes with a lot of advantages, such as being a good source of fiber and protein. As for its vitamin K content, Manaker says that a cup may contain 220 mcg of nutrients.

Edamame

Edamame makes an excellent snack – it has more protein than eggs – as well as being a great source of vitamin K. According to the USDA, a cup of Edamame contains 37.1 mcg of nutrient.

Carrot juice

Edamame makes an excellent snack – she has more protein than eggs! – as well as to be a great source of vitamin K. According to the USDA, a cup of Edamame contains 37.1 mcg of nutrient.

Soy

Manaker says soy is the highest source in vitamin K2. For about 3.5 ounces of food, you can find more than 1,000 mcg of nutrient.

Prunes

A manaker’s favorite, prunes make a versatile food that can work in many recipes or even just like a healthy snack. She says that a cup contains 60 mcg of vitamin K.

Kiwi

If you are looking for something softer, try Kiwis, suggest Manaker. A cup of kiwi in slices contains approximately 73 mcg of vitamin K.

Lawyer

Manaker also underlines that lawyers as a good source of vitamin K. Studies show that a portion (which is the equivalent of 1/5 of the fruit) 14 mcg nutrient.

Blueberry

Another popular fruit you can turn to for your vitamin K correction, known as manaker, are the blueberries. A cup of blueberries contains about 47 mcg of nutrient.

Grapes

The grapes, which have antiooxidant and antificial advantages, are also considered a good source of vitamin K. Manaker says that a cup of grapes contains 22 mcg of nutrient.

Chicken breast

With chicken breast, you get your protein and vitamin K solution. Manaker says that 3 ounces of meat contain 13 mcg of vitamin K2.

Cheese

Many types of cheese are a good source of vitamin K. The NIH says that a portion or half of cheese cheddar contains 4 mcg of nutrientwhile 1.5 ounce of mozzarella contains about 2 mcg.

Soybean oil

If you are looking for oils to cook and mix your foods with which also contain vitamin K, soy oil is your unmissable new. Manaker says that a tablespoon of the oil contains 25 mcg of nutrient.

Olive oil

Packed with nutrients and health benefits, olive oil is one of the best cooking oils and is a good source of vitamin K. Manaker says that a tablespoon of olive oil contains 8 mcg nutrient.

Hard -boiled eggs

The advantages of the eggs are numerous and their vitamin K content is just another thing to add to this extended list. According to the USDA, a large egg contains 0.15 mcg nutrient.

How much vitamin K does a person need to be considered healthy?

According to The NIHThe daily contribution recommended in vitamin K is 120 mg per day for men and 90 mcg per day for women. Because nutrient can be found in different vegetables, fruit, meats and other foods, the manaker says that you can easily respect it thanks to a balanced diet.

How to improve their absorption of vitamin K?

The two experts agree that the best way to consume vitamin K goes through whole foods in a well -balanced diet. Manaker recommends a versatile food like prunes that are filled with other nutrients and can be consumed or mixed in sauces. “They have a unique combination not only vitamin K but also boron, potassium and antioxidants,” she says. “”[They] Can be added to many recipes to improve flavor and texture thanks to their natural sweetness. »»

Dieras says that you can also take an additional vitamin K. It is often combined with vitamin D, which, according to her, is beneficial for bone health.

How do you know if you are deficient in vitamin K?

Manaker and Dieras say that a vitamin K deficiency is rare, but it can happen. In this rare event, Dieras says that it is generally caused by drugs that could interfere with nutrient or those suffering from malabsorption disorders and may have trouble absorbing vitamin K they consume.

The things to be monitored that can indicate a vitamin K deficiency, known as manaker, are easy bruises, excessive bleeding of the cuts, gums or nose, blood in your stools or urine, and bones or weak fractures. “If you notice these signs, consult a health professional,” she says.

This article appeared for the first time on vogue.com

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