Vitamin K Food Sources

Vitamin K Food Sources

By | January 5, 2017

Vitamin K is an essential part of any diet. It helps build and maintain strong bones, prevent heart disease and treat cancer

Daily Dose
The recommended daily dose of vitamin K for adults is 90 micrograms for women and 120 micrograms for men. While vitamin K deficiencies are rare, people with liver disease or metabolic disorders are at risk.

Fat
Since vitamin K are fat-soluble, its absorption is enhanced by dietary fat. Supplement vitamin K food sources with a moderate amount of fat. For example, add a little butter until cooked greens.

green
green vegetables are good sources of vitamin K. Broccoli, asparagus, cabbage, celery, beans, okra, lettuce, kelp and rhubarb are all rich in vitamin K. Eat plenty of fresh or frozen vegetables.

salad dressings
Go ahead and add salad dressing to your salad. Not only will the fat in the dressing aid absorption, it is also a good source of vitamin K. Look for sweet and sour dressings, blue cheese and low-fat mayonnaise is high in vitamin K.

snacks
Eat chips adding vitamin K to your diet. Potato chips made with Olestra are acceptable. Alfalfa seed is another, healthier source of vitamin K.

Spice
Add spices to the vegetables to increase the vitamin K content. Oregano, pepper and cloves are rich in vitamin K.

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