DRI recommended intake: - men 120 micrograms/day •about 2 cups of soybeans or 2 cups of salad greens - women 90 micrograms/day •about 1 cup of cabbage or 1 1/2 cups of salad greens
Example 1: A Herb that contains the highest amount of vitamin K. 51 mcg per tablespoon, 64% of daily value. Benefits of Basil: reduces the body's cortisol levels thus helping body cope with stress.
Example 2: A spice rich in vitamin K. Each tablespoon contains 5% of daily value. Benefits: promotes blood flow and reduces blood pressure and is a powerful tool in fighting colds.
Example 3: A Dark leafy green rich in vitamin K. 62.5 mcg per cup diced, 78% of daily value. Benefits: reduce the risk of heart disease and cancer.
Example 4: A Dark leafy green that contains highest amount of vitamin K. 547 mcg per cup chopped, 684% of daily value. Benefit: helps wars off anemia by carrying oxygen to blood cells.
Example 5: A fruit rich in vitamin K. 104 mcg per cup, 129% of daily value. Benefit: provide relief from constipation, therefore supporting digestive health.
Kale salad recipe
Tips on how to get more Vitamin K in your diet.
Substitute butter when cooking with canola oil to get some vit. K
Substitute butter when cooking with soybean oil to get a little bit of Vit. K. Substitute cereal for 1 egg and a cup of milk for 50 micrograms
Eat only one animal source- liver; maybe instead of steak, grill liver with onions
Dark green leafy veggies are best source so add broccoli, spinach, or cauliflower to salad. Even just 1/4 cup of spinach will give you more than enough for the day
- 2, 15 ounce cans of chickpeas, drained or rinsed..
- 1 garlic clove, smashed
- 1/4 cup lemon juice
- 1 teaspoon salt
- 1/4 cup of olive oil
- 8 cups chopped kale, loosely packed
- 1/2 teaspoon fresh-ground black pepper
- 4 small tomatoes, seeded and chopped