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Vitamin K is a fat soluble vitamin accountable for appropriate performance of several physical systems. The leading function of this compound is to aid blood clot process. Moreover, it likewise assists building as well as strengthening bones and also in preventing kidney rocks. Scientists are additionally checking out the function of vitamin K in dealing with weakening of bones as well as Alzheimer’s along with avoiding cancer and also cardio disorders.

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The deficiency of vitamin K can be incredibly damaging for human wellness as well as so could be its overdose. Lack of K vitamin in a specific rise the chances of haemorrhage (blood loss), osteoporosis, bone fracture and also simple bruising. In serious cases, vitamin K shortage could additionally chock the patient to death.

Its overdose, alternatively, can produce vitamin-K-toxicity in the body. Excessive intake of vitamin K can likewise create the blood to enlarge and also for this reason can set off stroke or vascular troubles. So, one should constantly go simple on the intake of vitamin K so regarding stay clear of both severe conditions – deficiency or overdose.

The recommended dose of vitamin K for teenagers and grownups is 75 micrograms as well as 120 micrograms per day.

Top Ten Vitamin K Rich Foods:

Vitamin K could be discovered in several natural components including vegetables, fruits, herbs, and meat. Detailed listed below are ten vitamin K foods that you could consist of in your everyday diet to maintain its levels in your body, allowing every one of your systems to work efficiently.

1. Kale:

Kale is amongst the wealthiest natural resources of vitamin K on the earth. This dark-green leafy veggie is considered as a powerhouse of several crucial vitamins, minerals and also effective anti-oxidants. However, for drawing optimal wellness benefits of kale one should utilize it in well-cooked kind as opposed to raw.

Food Source Vitamin C in 100g Calories 100 g
Kale 817 mcg 50 g

2. Spinach:

One of the healthiest and most generally used leafy vegetable, spinach, is one more outstanding dietary source of vitamin K. A solitary offering of steamed spinach products 888.48 mcg of this essential nutrient.

Food Source Vitamin C in 100g Calories 100 g
Spinach 483 mcg 23 g

3. Dried Herbs:

Long used to offer clinical purposes, herbs are normally packed with numerous essential nutrients including vitamin K makings it a good alternative amongst the vitamin k sources. Dried out basil, sage, thyme, coriander, marjoram, oregano as well as parsley are considerable options to incorporate in regular diet for enhancing your vitamin E intake.

Food Source Vitamin C in 100g Calories 100 g
Dried basil 1715 mcg 251 g
sage 1715 mcg 315 g
thyme 1715 mcg 276 g
coriander 12.0 mcg 23 g
marjoram 622 mcg 271 g
oregano 622 mcg 306 g
parsley 1640 mcg 36.0 g

4. Spices:

Hosting a considerable content of vitamin C as well as E, red chilli powder is a terrific enhancement to spice-up a cuisine and obtain your daily vitamin K demands. Curry powder, paprika and also cayenne also contain good quantities of vitamin K. Try adding these seasonings in your normal soups and salads.

Food Source Vitamin C in 100g Calories 100 g
Curry powder 99.8 mcg 325 g
paprika 80.3 mcg 289 g
cayenne 80.0 mcg 315 g

5. Fish Oils:

Virtually all type of fish oils are outstanding providers of vitamin K and vital fatty acids like Omega 3. Do consist of fish and fish oils in your regular diet regimen to keep much better health.

Food Source Vitamin C in 100g Calories 100 g
Total Omega-3 fatty acids 35311 mg 902 g
Total Omega-6 fatty acids 1543 mg 902 g

6. Plums:

Plums also contain high doses of vitamin K. A solitary serving of plums is discovered to provide 248g of this vitamin.

Food Source Vitamin C in 100g Calories 100 g
Plums 6.4 mcg 46 g

7. Cruciferous Vegetables:

Cruciferous vegetables such as turnip greens, collard greens and mustard environment-friendlies are an additional rich resource of vitamin K. One mug of boiled or steamed turnip green provides you with 529.34 mcg of this vitamin. It is recommended not to steam the cruciferous veggies for more than 5 mins or they’ll lose a lot of their nutritious values.

Food Source Vitamin C in 100g Calories 100 g
collard greens 511 mcg 30 g
turnip greens 368 mcg 20 g
mustard greens 300 mcg 15 g

8. Cucumbers:

If you such as cucumbers, then now you’ve an excellent need to take in even more of them. They hold high focus of vitamin K and also can be a suitable treat choice if you’re looking for ways to supplement your vitamin K intake.

Food Source Vitamin C in 100g Calories 100 g
cucumbers 16.1 mcg 15 g

9. Swiss Chard:

Innately loaded with benefits of a number of crucial nutrients along with powerful antioxidants, Swiss chard is recognized to offer 8738 mcg of vitamin K per 200 calorie offering. It makes a terrific replacement for spinach.

Food Source Vitamin C in 100g Calories 100 g
Swiss chard 830 mcg 19

10. Brussels sprouts:

Last yet not the least, Brussels sprouts! They’re rather unfriendly for kids, these low-calorie veggies are rich in vitamin K. Do include sprouts in your normal diet strategy so as to obtain 300 μg of the vitamin K each serving.

Food Source Vitamin C in 100g Calories 100 g
Brussels sprouts 140 mcg 36 g

Apart from these, fruits like Blueberries and Raspberries also are foods rich in Vitamin K.