Vitamin K plays several crucial roles in the body, including regulating blood clotting, bone health, brain function, cardiovascular health and cell growth + regulation.
Vitamin K is present in a variety of foods, but the richest sources are from plants. Keep reading to find out how to get your Vitamin K fix without eating salads everyday.
1. Add Some Heat:
If a raw salad just doesn’t appeal to you, try cooking your greens and adding them to your favourite dishes. Unlike some other vitamins (e.g., vitamins C and E), cooking greens like spinach and cabbage does not break down vitamin K.
2. Dried Herbs
Sprinkle fresh or dried herbs like parsley, thyme, or mint on your meal. Not only does drying herbs concentrate vitamin K, it is not a vitamin the body needs a lot of each day.
3. Swap Oils
Swap out the corn oil and cook with soybean, olive, or canola oil. Vitamin K is very resistant to heat, so when you cook with it, there is less vitamin loss.
4. Double Up
Use herb-infused oils like olive oil with basil or other herbs to get a dose of vitamin K from two sources at once. Buy oils in dark bottles or cover with aluminum foil and place in a cupboard. Vitamin K breaks down when exposed to sunlight and fluorescent light.
5. Not Just Salads
Kiwi, blueberry, and avocado are also moderate sources of vitamin K. For an increased boost, add cooked veggies like brussels sprouts, cabbage, cauliflower, and bok choy to your meals. Lastly check out natto; a Japanese fermented food made from fermented soybeans.
