Vitamin K Overview
Vitamin K is found in plant and animal foods.
It is not a single vitamin, but a group of quinones: K1, K2 and K3 that occur naturally in foods.
Bacteria in the gut also make Vitamin K.
Health Benefits of Vitamin K
The following is a list of the health benefits associated with Vitamin K:
- Best known as being necessary for blood clotting. Vitamin K supplements are routinely given to newborns as Vitamin K does not cross the placenta to the fetus efficiently.
- Important for healthy bones.
- Has been shown to improve insulin resistance in older men and may help protect the cells that line blood vessels.
Vitamin K Deficiency Symptoms
Inadequate intake of Vitamin K can result in difficulties with blood clotting and bleeding such as nosebleeds, heavy menstrual bleeding or hemorrhaging, bruising easily, tooth decay and weakened bones.
Foods Rich In Vitamin K
Vegetable sources of Vitamin K include dark leafy greens, brussels sprouts, green beans, turnip greens, broccoli, cabbage and asparagus.
Vitamin K Rich Recipes
Watercress and Barley Salad
1 cup pearled barley, rinsed and drained
Coarse salt
1/2 teaspoon minced fresh thyme leaves
1/3 cup fresh lemon juice
2 teaspoons Dijon mustard
1 teaspoon honey
1/3 cup extra-virgin olive oil
Ground pepper
2 medium carrots, cut into small diced pieces
1 medium cucumber, peeled, halved lengthwise, seeded, and cut into medium-size diced pieces
1/2 small red onion, minced
1/4 cup minced fresh dill
1 large bunch watercress, stems trimmed, torn into bite-size pieces
1/3 cup toasted sunflower seeds
In a large pot, bring 2 quarts water to a boil over high heat. Add barley and 1/2 teaspoon salt; reduce to a simmer and cook, uncovered, until barley is tender but still chewy, about 35 minutes. Drain; rinse barley under cold running water until cool. Drain well, and transfer to a large bowl.
Whisk together lemon juice, mustard, honey, and oil in a small bowl; season with salt and pepper. Set aside. Add carrots, cucumber, red onion, dill, and dressing to large bowl with barley. Toss to combine.
At serving time, add watercress and sunflower seeds; toss to combine. Place salad on platter to serve family-style, or mound on individual plates. Serve at room temperature.
Source: http://www.marthastewart.com/342514/watercress-and-barley-salad
Spicy Roasted Brussels Sprouts
2 containers (1 1/4 pounds) brussels sprouts, ends trimmed, halved lengthwise through core
2 tablespoons olive oil
Coarse salt and ground pepper
1/2 cup medium-spicy kimchi with juice
Preheat oven to 425 degrees. On a rimmed baking sheet, toss brussels sprouts with oil, and season with salt and pepper. Roast, tossing once, until brussels sprouts are brown and tender, 20 to 25 minutes.
Add kimchi to the brussels sprouts and combine, then cook until the kimchi is heated through, 1 to 2 minutes. Serve warm.
Source: http://www.marthastewart.com/1132025/spicy-roasted-brussels-sprouts
Easy Green Smoothie Recipe
2.5 cups of filtered water
2 frozen bananas
3 to 4 fresh peaches, pitted and quartered
3 oz of washed spinach
Add everything to the blender and pulse for about 30 seconds.
Source: http://www.onemedical.com/blog/live-well/perfect-green-smoothie-recipe-in-minutes/
(paid links)
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