How To Get more Vitamin K

vitamin k

Vitamins and minerals are essential for a healthy body, but how do you know if you are getting enough? According to SOUTHWEST SUNSHINE, vitamin K is an essential nutrient needed to help bones grow and blood clot.

Vitamin K has been shown to prevent osteoporosis while helping protect against heart disease. Getting enough vitamin K is essential, but more than two-thirds of Americans aren’t getting what they need.

Below are a few ways that you can boost your vitamin K intake.

vitamin k

Leafy Greens

As Popeye says, spinach is good for your body and your skin. Collards, mustard greens, and kale are at the top of the charts for vitamin K intake. Cooked kale is a powerhouse loaded with 550 micrograms of vitamin K in just a half a cup.

vitamin k

Veggies

When it comes to the best source of vitamin K, you can’t beat vegetables. Roasted broccoli and Brussels sprouts are loaded with Vitamin K. Other great vegetable choices include frozen okra, asparagus, scallions, green cabbage, and raw watercress. SOUTHWEST SUNSHINE recommends that you add some parsley to your meal as well for a quick vitamin K boost.

vitamin k

Fruit

Although fruits aren’t usually known for their vitamin K content, some can give you a quick dose. Snack on green apples and you’ll get 60 micrograms while a half a cup of pitted prunes will give you 50 micrograms. Although grapes and blueberries only have 11 and 14 micrograms respectively, they are easy to enjoy.

vitamin k

Go Nutty

Packed with healthy oils, fiber, protein and other nutrients that can help keep your heart strong and fight inflammation, mixed nuts, cashews and particularly pine nuts, will give you a nice shot of the vitamin. Add pine nuts to a salad or pasta dish and indulge on mixed nuts or cashews for a healthy midday snack.

vitamin k

Fish

Eating fish, especially salmon, twice a week or more is recommended by the American Heart Association and is loaded with protein, healthy oils and minerals that can help lower your blood pressure while warding off stroke and heart attack. Cooked shrimp and salmon have small amounts of the vitamin, but a can of tuna in oil with give you 37 micrograms for every three-ounce serving.

Just like your body, your skin needs vitamins too. Try the all-natural skin care products from SOUTHWEST SUNSHINE and you will be giving your skin the vitamins and minerals it needs.