The blog post today is all about an all forgotten vitamin, which is crucially important, yet very often left to the side lines when more ‘prominent’ fat-soluble vitamins like the D, take the spotlight instead.
In this instance, we are talking about the humble yet vital vitamin K. It’s role in the body is to keep wounds healing up and keeping bones healthy as well as working diligently to keep blood calcium levels balanced. Quite a major role, don’t you think? Vitamin K also has potential benefits to memory and heart health
Good, now you’re convinced on the importance of ensuring a sufficient intake of vitamin K from a healthy diet! That takes us to the natural, healthy sources that you can make part of your everyday diet to get enough vitamin K (and many other beneficial vitamins and minerals at the same time).
Great sources of vitamin K are green leafy vegetables, such as spinach, lettuce and swiss chard and brassica vegetables, such as broccoli, kale and cauliflower. Some fruits, such as the delicious avocado, strawberries, and kiwi contain vitamin K. Beans, such as green beans and peas along with the versatile edamame beans are also good sources. And of course berries, Lingonberry, Arctic Sea buckthorn and Cranberry contain vitamin K. To improve absorption of this important vitamin, accompanying these veggies, berries and fruits with some fat can go a long way
How much do I need?
Adults need approximately 1 mcg of vitamin K for each kilogram of their bodyweight per day. So if you weigh about 60kg, you’d need about 60 mcg of vitamin K every day. If that sounds like a lot to you, just consider this tactic – eat little and often – some vitamin rich foods at each meal can take you to your daily goal easily. Including plenty of greens – fruits, berries and vegetables – in your daily diet also provide you with many other essential vitamins and minerals, so you are doing your body a huge favour overall – not just ensuring the vitamin K intake. Start from healthy breakfast and continue through out the day.
Supplementation with vitamin K tablets is not necessary and not recommended as the primary source as there is so much more benefits to be enjoyed when including vitamin rich sources in the daily diet. Also, getting too much of a particular vitamin or mineral is very difficult through a diet, but very easily done via supplementation.
If you need some inspiration to get you working on your vitamin K intake, here’s a recipe you could try:
For breakfast –
Carrot cake granola & Berry Yogurt bowl
2 1/2 cups jumbo oats
1 cup grated carrot
3 tbsp brown rice syrup/honey
Dash of vanilla extract
Tbsp coconut oil
1/2 cup pecans
1/6 cup sunflower seeds
Generous pinch Nutmeg
Pinch of sea salt
200g greek yoghurt/coconut yoghurt for dairy free option
2 tsp Arctic Berries powder of choice
1-2 tsp brown rice syrup/honey
Method: Preheat your oven to 180c and line a tray with baking paper. To make the granola, combine the rice syrup, vanilla and coconut oil in a saucepan and heat these to- gether gently until nice and melted. In a large mixing bowl, add the oats, grated carrot, pecans, seeds and spices and toss everything to- gether. Pour over the wet ingredients and mix well, so that everything is evenly coated. Pour this onto the baking tray and bake in the oven for around 20 minutes. Check on the granola every 7ish minutes and toss to insure it doesn’t burn. Once cooked and smelling amazing, remove from the oven and allow to cool. To assemble your yoghurt bowl, stir the berry powder and sweetener into the yoghurt and top with some of the granola and more berry powder!
And for lunch:
Farro salad with spinach-pesto
1 cup of farro/quinoa
1/4 cup chopped toasted almonds
1 tablespoon of olive oil
1 tablespoon red onion
2 cups of spinach
1/8 cup fresh basil, chopped
1 tablespoon of fresh lemon juice
Cracked black pepper to taste
Sprinkle of Arctic Sea buckthorn on top