Did you know that to have a healthy diet you need to include enough foods with vitamin K? And it is that, according to studies, this nutrient helps your body perform a series of functions that keep you healthy.
Discover the healthy foods that will help you meet your daily vitamin K needs (75 mcg daily is recommended):
How to get vitamin K
Vitamin K should be in your diet, but why? What role does this nutrient play? Research indicates that this vitamin is beneficial for health. It's good for him state of bones, blood circulation and the heart.
As with many other critical nutrients, the best way to get vitamin K is through vegetables. If you eat a diet rich in this food group, the first thing is to congratulate you on having successfully established a healthy diet, something that is not so easy for everyone. Plus, this simple but important fact means that you are most likely already getting enough of this nutrient. However, below we offer you the richest options in vitamin K so that you take them into account:
Vegetables
If you want to increase your intake of vitamin K, consider veggies like brussels sprouts. This food is a regular on the lists of the healthiest, and its content in this vitamin is one of the reasons. If you'd prefer another food to be your main source of vitamin K, consider broccoli, asparagus, chives, and carrots.
On the other hand, add some parsley leaves to your dishes It is a strategy that will help you get a good dose of this vitamin when the main food is not vegetables.
Leafy vegetables
As you know, leafy vegetables cannot be missing from your diet. This food group guarantees you a high number of vitamins and minerals, including vitamin K. Consequently, if you want to increase your daily dose of this vitamin, reinforce your bet on leafy vegetables. The contribution of leafy vegetables such as spinach, watercress and the famous kale is especially noteworthy..
They are all excellent options, but you have to remember that kale represents a gigantic contribution of both vitamin k and other essential nutrients, so it is very worth taking it into account when you do your weekly shopping.
Fruit
Although the best sources of vitamin K (the highest) are found in vegetables, this nutrient is not exclusive to this food group. Fruit also provides you with this vitamin, in somewhat smaller amounts, but also very interesting from a nutritional point of view. The quantities are smaller, but in return they have the advantage that they are easier to carry, a quality with great value if your daily routine keeps you away from home all day.
Therefore, vegetables are great when you have the opportunity to cook at home or eat in a restaurant, while the fruit helps you not stop adding vitamin K (as well as other highly important nutrients for the body) when you are at the office or doing sports. And now that natural juices are in fashion, it is even easier to eat both fruit and vegetables while you go about your daily chores.
Don't neglect vitamin C either
Take a look at the article: Foods with vitamin C. There you will find the foods that will help you meet your needs for this important nutrient.
But what fruits have vitamin K? The avocado, which is very popular (which is why you probably eat it regularly), is the richest fruit in vitamin K. But there are other fruits that you are interested in putting in your shopping cart if you want to make sure that you eat a diet rich in vitamin K. This is the case of plums, grapes, pomegranate, kiwi and, of course, apples. . Technically they are berries, but the content of blueberries must also be mentioned.
What other foods with vitamin K can I add to my diet?
There are foods that provide a lot of vitamin K and others somewhat less, but When it comes to preventing its failure, it is a good idea to combine the more, the better. The following contribute less than kale or avocado, but every shot counts.
Using canola oil in cooking is one of those strategies that will allow you to access a small amount of vitamin K. Salmon, prawns and, above all, canned tuna are the fish that are worth highlighting in terms of amounts of vitamin K.
And if you like nuts (something that works in your favor, as all experts recommend them for good health), You will be interested to know that cashews and pine nuts also provide this vitamin.