Vitamin K: these foods are the best sources

Vitamin K is very important for blood clotting and for bone and heart health.

If you don’t get enough vitamin K in your body, you can develop haemophilia, weak bones and heart disease.

In order to avoid these illnesses and unpleasant complaints and symptoms, it is essential to replenish your vitamin K intake. This can be done in different ways. One way is to find out what vitamin K is in what foods you eat to replenish it. Once we know this, we can then come up with a diet that includes these foods. In addition to eating foods containing vitamin K, it is of course also possible to take vitamin K supplements, which will almost certainly provide the necessary amounts.

Daily dose of vitamin K

The recommended daily intake of vitamin K depends on the age, sex and body weight of the individual. The following figures are for guidance only:

-For adult women: 90 mcg

-Adult men: 120 mcg

-Pregnant women: 90-120 mcg

-Lactating women: 90-120 mcg

Let’s see what vitamin K is in, in other words we examine the high vitamin k foods

The list of foods high in vitamin K is quite long. The best sources of vitamin K are clearly vegetables. The best vitamin k foods are curly kale, Swiss chard, kohlrabi, broccoli, spinach, Brussels sprouts and cabbage.

The list of foods containing vitamin K is only just beginning, because the list is not short. There is also plenty of vitamin K in beef liver, chicken meat, bacon, pork liver, egg yolks and chicken liver.

Vitamin K is also found in dairy products. You should eat butter, cream, parmesan, camembert.

Fruits also contain vitamin K. These include plums, kiwis, avocados, pomegranates, grapes and dried figs.

Among foods containing vitamin K, pulses are also worth mentioning. It can be found in green beans, green peas and soya beans.

What else has vitamin K? Several vegetables and seeds also contain it. Continue the list!

Oily seeds such as cashews, hazelnuts, pine nuts and walnuts also contain vitamin K.

While all of the above foods have small amounts, foods high in vitamin K include spinach, broccoli, Swiss chard, red onion, sage, lettuce, cabbage, kale, vegetable oils (especially soybean oil), liver and alfalfa.

Vitamin C is one of the most important vitamins for the body.

Let’s look at what foods contain this vitamin. Papaya is very rich in vitamin C. Papaya is a member of the melon family and is a very juicy fruit. It is also recommended for dieters as it is 90% water. It is also very rich in vitamin A.

Broccoli is also an extremely vitamin-rich vegetable. Most people usually eat it for weight loss reasons. A large head of broccoli contains more than 100 milligrams of vitamin C. It is best eaten steamed, as a large part of the vitamin is lost when cooked.

There are about 100 milligrams of vitamin C in a cup of Brussels sprouts, so it’s worth including them in your winter diet.

A medium-sized grapefruit contains 88 milligrams of vitamin C. Oranges are one of the most popular fruits containing vitamin C. An average orange contains 70 milligrams of vitamin C.

Kiwis are one of the best fruits that contain vitamin C. In addition to vitamin C, they are low in calories.