Welcome back my friends to the last in my little fat-soluble vitamin series.
Today is all about vitamin No. 4
Needing some vitamin K in your life? Then it’s time to up your veggie intake, and in particular, your green veggies.
Eating vitamin K rich foods can help with proper blood clotting and keeping bones strong as well as helping with insulin sensitivity and boosting your brain function.
Vitamin K can be found in abundance in many whole foods, so if you’re eating a diet of highly processed foods – then you may not be getting enough of this must needed nutrient. Something to think about.
Vitamin K Benefits
Strong Bones | Helps increase the amount of a specific protein that is required to maintain the calcium in our bones
Blood Clotting | Promotes the formation of blood clots – for this reason, those on blood thinners are recommended to moderate their vitamin K intake
Insulin Sensitivity | Upping your intake of vitamin K may help maintain normal blood sugar levels, by helping to reduce the progression of insulin resistance
Brain Function | It’s anti-inflammatory properties helps protect the brain against oxidative stress caused by free radical damage
Vitamin K Deficiency
A deficiency in this vitamin can result in easy bruising, bleeding, tooth decay and weakened bones.
Vitamin K Precautions
Due to its ability to promote the formation of blood clots, those on blood thinners or with a history of stroke or cardiac arrest should talk to their doctor before taking vitamin K supplements
Vitamin K Foods
As with all of these fat-soluble vitamins – make sure you eat with some wholesome fat!
- Leafy greens, including kale, swiss chard, dandelion greens and radicchio
- Green veggies, including broccoli, cabbage, brussels sprouts + cucumbers
- Fermented foods
- Dried basil
Vitamin K Recipe
Simple Kale Chips
1 bunch of kale | Coconut oil | Himalayan salt
Preheat an oven to 180C/350F and line a baking sheet with baking paper.
Remove the thick stems from the kale and tear into bite size pieces and place onto your baking sheet. Drizzle with coconut oil and a sprinkle of Himalayan salt and bake for approximately 10-15 minutes, turning often.
NOTE: It will look like too much kale on your baking tray, but trust me, it shrinks in size dramatically.