Vitamin K - what is it...and why you need it

Vitamin K - what is it...and why you need it

As I'm learning and growing in my Live Healthy Love Fully adventure, I'm trying to soak in all I can. One area that never ceases to amaze me is when it comes to nutrients our bodies need, the benefits of, and how easy it is to get them! Today we're focusing on Vitamin K.

Let's start at the beginning. What is Vitamin K? It's an essential nutrient that helps your blood clot, your bones grow, helps prevent osteoporosis (bone disease) and protects you against heart disease. Pretty sure I don't need any other reasons as to why this is an important to get your Vitamin K in every day, especially considering most of us probably don't get the daily recommended amount (which is 90 micrograms for ladies and 120 micrograms for the men).

Even if you have a good multi-vitamin, chances are you still may not be getting the daily recommended amount. I just checked mine, and it's only got 31% of the daily recommended amount - good thing Vitamin K can be found in common foods you probably have at home or can easily get at your local grocery store. What foods you ask?

  • Leafy greens - and unfortunately for me, this doesn't mean the super crunch barely green romaine lettuce I love. Leafy greens are going to be your spinach, collard greens, and kale. Did you know cooked kale packs 550 micrograms in 1/2 cup?! If you're like me and prefer raw veggies, having it raw in a salad or blending in your daily smoothie will net you 274 micrograms.

  • Brussels sprouts and broccoli provides you 110-150 micrograms per 1/2 serving. Scallions, asparagus, okra, watercress, and green cabbage are also good vegetable choices.

  • Parsley...add just 10 sprigs to a meal to get a quick booster

  • Green apples, blueberries, and grapes get you 60, 14, and 11 micrograms respectively.

  • Soybean and Canola oils are super rich in the most common form of Vitamin K

  • Cashews, mixed and pine nuts give you not just an extra shot of Vitamin K, but also protein, fiber, healthy oils, help to fight inflammation PLUS keep your heart strong.

  • Fish such as salmon. Let me say, I'm not a fish person at all. If there was anything I was super picky about more than cooked vegetables, it'd be fish. I go to Red Lobster and get chicken. However, if you are a fish person, salmon is packed full of healthy oils, protein, and minerals to help lower your BP.

  • Carrot or pomegranate juice. At just 3/4 cup, you'll get 28 micrograms of Vitamin K.

  • Spinach noodles. We've already talked a little bit about leafy greens, but even I can get behind this. You'll get 81 micrograms per 1/2 cup pasta, but add your favorite marinara and you'll bump it up a bit more.

  • Fermented soybeans aka natto. I've never heard of this before, but just 3 ounces provides you with 850 micrograms of Vitamin K! Talk about a super food!

I'm not going to be adding fish to our dinner menu any time soon, but it looks like my smoothies will get kicked up a notch with some spinach and I can feel good about eating some cashews.

Mary Christy

Mary Christy


You were meant to live this life, not just go through the motions. Go ahead and eat that cookie...run that race...don't forget that you are beYOUtiful!

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