Vitamin K is one of the unsung heroes among essential nutrients. It is pivotal in vital bodily functions like blood clotting, bone metabolism, and heart health. While rare, a deficiency in this nutrient can lead to significant health issues over time, affecting the ability of your blood to clot bone density and potentially elevating the risk of heart disease. To ensure optimal health, it’s crucial to incorporate vitamin K-rich foods into your diet, aiming for the recommended Daily Value (DV) of 120 mcg.
This nutrient has two primary forms: K1 (phylloquinone) and K2 (menaquinone). K1, primarily found in leafy greens and other plant-based sources, assists in blood clotting by producing essential proteins. Meanwhile, K2, commonly sourced from animal products and fermented foods, aids bone health and calcium regulation.
- Mustard greens
- Kale
- Cooked Collard greens
- Natto
- Swiss chard
- Broccoli
- Spinach
- Liver
- Brussels sprouts
- Chicken
- Goose liver paste
- Pork chops
Mustard Greens
Cooker mustard greens, often overlooked, are full of essential nutrients, especially vitamin K. The impressive 346% DV per serving shows how significant they are in a balanced diet.
These greens are not just about vitamin K; they offer other antioxidants, fiber, and vitamins A and C, contributing to overall health. Their peppery taste adds a zing to salads, stir-fries, or soups, making them a versatile and nutritious choice. [1]
