To increase vitamin K intake, eat dark green vegetables, fermented soy products, and cook with vegetable oils. Leafy greens like kale and spinach can be added to many recipes, while green beans, broccoli, and lettuce can be incorporated into side dishes. Fermented soy products like miso paste and natto are popular in Asian cuisine. Vegetable oils like canola, vegetable, and olive oil can be used for cooking and in salad dressings. Thyme, sage, and parsley are also good additions to a vitamin K-rich diet.
Vitamin K, including vitamins K1 and K2, is an essential nutrient that helps blood clot and maintain or improve bone strength. To eat a diet rich in vitamin K, include dark green vegetables and a variety of other vegetables in your regular meals, either as a supplement or incorporated into your favorite recipes. Fermented soy products, common in Asian cuisine, also contain a good amount of this vitamin and can be a healthy addition to many diets. In addition to or instead of these changes, cooking your regular foods in vegetable oils and using them to dress other foods like lettuce can significantly increase the amount of this vitamin in your diet.
Eating a serving or two of a dark, leafy green every day is one of the best ways to increase your intake of this vitamin. Kale, spinach, and Swiss chard are some of the best sources and can be incorporated into almost any recipe. You can mix leafy greens into stews, use them as a stuffing for meat, or add them to dishes like meatballs or meatloaf without drastically changing the flavor of the recipe. Herbs such as thyme, sage, and parsley are also excellent additions to a vitamin K-rich diet, and can be used to season meats and garnishes, increasing the flavor and nutritional benefit of foods.
Vegetables should make up a large part of almost everyone’s meals, especially when you’re trying to eat a diet rich in vitamin K. Green beans, broccoli, and almost all lettuce contain significant amounts of this nutrient, adding two to three servings. of one or more vegetables at each meal is one of the easiest ways to increase your intake. As with leafy greens, these sources can also be included in almost any recipe you regularly make at home. You can make a colorful salad or add carrots or peas to your side dishes or main meals often using the same recipes you always have.
Fermentation naturally increases the amount of vitamin K found in soybeans, and these are a staple in Asian cuisine. Miso paste is incredibly popular in Japan, and incorporating soups made with it into your meal plan is one of the best ways to eat a diet rich in vitamin K. In addition to this, natto or cheonggukjang, fermented whole soybeans , are popular breakfast foods. in Japan and Korea, and can be used to top rice, wilted vegetables, or eaten plain.
Vegetable oils can also be a good way to eat a diet rich in vitamin K. Cooking your regular foods in canola, vegetable, or olive oil, all of which are packed with this essential nutrient, can be a great way to increase your intake. without making significant changes to your diet. In general, this nutrient is not affected by heat like some others are, and therefore heating the oils does not decrease their vitamin K content. You can also use them in salad dressings, providing you with vegetable and oilseed sources of this nutrient.
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