Green vegetables are a rich source of vitamin K for the body
Vitamin K is an essential nutrient that helps the body clot normally and maintain bone health. Although kale has long been considered a star in the green vegetable group, other foods such as spinach, rainbow cabbage or green mustard are truly superior in content.
A cup of cooked spinach contains up to 890 micrograms of vitamin K, more than 10 times the amount needed per day. In addition, rainbow and mustard greens are also rich sources of antioxidants, potassium and folate, a trio of nutrients that help boost metabolism and protect the heart.
Vitamin K works with calcium to build bones, but many people are not getting enough, says Dr. Jamie Johnson, a nutritionist at the University of Minnesota. Dark green vegetables are the best natural source, much safer than functional foods".
Not only green vegetables, fermented soybeans and Brussels sprouts also lead
In addition to vegetables, traditional Japanese fermented soybean natto also provides about 283 micrograms of vitamin K per small serving. According to researchers at the University of Tokyo, fermentation helps vitamin K2 in natto be absorbed more easily, helping to prevent osteoporosis in the elderly.
In addition, cruciferous vegetables such as broccoli (220 mcg) and Brussels sprouts (218 mcg) are not only rich in vitamin K but also contain fiber and vitamin C, which support digestion and immunity. When cooked by steaming or lightly roasting, these vegetables still retain most of their nutrients.
Although vitamin K is essential, people who are taking anticoagulants such as warfarin need to be especially careful. A diet rich in green vegetables can affect the effects of the drug. Patients should consult a doctor before increasing the amount of vitamin K in their diet.
