Getting Vitamin K From Food Sources

Compared to other nutrients, vitamin K is the least recognized. Only a few people know about its health benefits. Because of this, many people are deficient in this vitamin. If you wish to increase your intake of vitamin K, you must first learn its various types.

These are:

1. Vitamin K1 (phylloquinone) - This type of vitamin K can be found in dark green, leafy vegetables. Experts require intake of K1 to avoid bleeding disorders.

2. Vitamin K2 (menaquinone) - This type of vitamin K is produced by the beneficial bacteria inside your gut. You may also replenish your K2 levels by consuming fermented foods.

3. Vitamin K3 (menadione) - Unlike the first two types of vitamin K, this one is synthetic in nature. Experts do not recommend this, as there are reports of toxicity from this type of vitamin K.

Taking a supplement is a good way to replenish your vitamin K1 and K2 levels. You may also receive them from different foods. For example, K2 is abundant in cultured foods, like natto and certain fermented cheeses. These are readily available in health food stores.

Because K1 is found in many green leafy vegetables, it is easy to obtain. Examples of vegetable sources of K1 are collard greens, spinach, broccoli, salad greens, kale, and Brussels sprouts. Among the said sources, collard greens is the most abundant of vitamin K1. When purchasing this, make sure that the store sells the main stalk with the leaves still attached. Removing the leaves will lessen the vegetable's overall nutrient profile.

To help you enjoy collard greens more, here is a recipe you can try:

Collard Greens with Garlic Spice
Good for five servings

Ingredients:
 

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• 1 large bunch (1.5 pounds) collard greens, or spinach (spinach is also a good source of vitamin K1)
• 2 tablespoons olive oil
• 1 medium clove garlic, chopped
• ½ teaspoon of dried chili flakes
• Sea salt and pepper
• 1 lemon, juiced
• Feta cheese (optional)
Procedure:
1. Wash the greens or spinach thoroughly using running water. Dry by patting.
2. Once done, remove the stems and cut the greens into one inch strips.
3. Take a large sauté pan and heat over medium high heat. Place the oil and heat. Cook the garlic for 30 seconds until brown.
4. Next, add the collard greens and chili flakes. Cook until you see the greens wilt. Use salt and pepper to add taste. Then, remove.
5. Before transferring to a serving bowl, add lemon juice.
6. Optional: Add raw feta cheese on top.

Anna Williams has been writing about nutrition for months. More specifically, she shares information about nutrients like vitamin K2, as well as their food sources. In her health blog, she posts recipes that are rich with the nutrients she writes about. Anna also allots some posts for guides on how to achieve good health with safe lifestyle choices.

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