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Nutrition Nugget - Vitamin K

We all want to function at our best and it starts at the plate. How and what we eat is a very important element of our overall health. At times, it seems like there is too much information to process about nutrition. It is not helped by the marketing practices of health products. This can lead to confusion and frustration. When we are frustrated, we tend to throw our hands up and quit. We are not going to let you quit. To help you make sense of the sea of information, we will break it down into simplified nuggets.


Today's Nutrition Nugget is about Vitamin K.


Vitamin K is a micro-nutrient. This means the body needs these in very small amounts. Vitamin K is a group of micro-nutrient compounds. This means each compound has a slightly different function in your body. Vitamin K is fat soluble. This means Vitamin K can be stored in the body for future use. Vitamin K helps your blood coagulate/clot. It regulates calcium metabolism. Vitamin K supports bone health.


Where We Get Vitamin K

The best source of Vitamin K is in your food. (Remember, your specific diet is a decision best left to you and your qualified health care provider.) Vitamin K is found in both meat and plant sources.


Vitamin K is in Dairy:

  • Milks - Cow and Goat

  • Cheeses - Blue Cheese, Brie, Edam, Cheddar, Colby, Gouda, Gruyere, Mozzarella and Swiss.

  • Yogurts - Be mindful that Fat Free versions tend to not have Vitamin K as a result.

Vitamin K is in Vegetables, Fruits and Nuts:

  • Vegetables - Asparagus, Avocado, Bean Sprouts, Beet Greens, Broccoli, Brussel Sprouts, Butterhead Lettuce, Cabbage, Carrots, Collard Greens, Dandelion Greens, Endive, Escarole, Green Beans, Green Leaf Lettuce, Green Onions, Kale, Mustard Greens, Parsely, Peas, Pumpkin, Radicchio, Rapini, Red Bell Pepper, Red Kidney Beans, Romaine Lettuce, Soybeans, Spinach, Spring Mix Lettuce, Swiss Chard, Tomato, Turnip Greens, Watercress

  • Fruit - Blackberry, Blueberry, Fig, Grapes, Kiwi, Prunes, Rasberries,Red Currants, Rhubarb

  • Nuts and Seeds - Cashews, Hazelnut, Pecans, Pine Nuts, Pistachios and Walnuts

Vitamin K is in Meats and Seafood:

  • Meats and Animal Products - Animal Livers, Eggs, Chicken, Ground Beef, Pork , Veal

Vitamin K is in Oils and Fats:

  • Canola Oil

  • Olive Oil

  • Soybean Oil


Remember, getting the best out of your food doesn't require a hefty price tag. Add variety in the sources of your nutrition. When it comes to nutrition there is little difference between fresh, frozen or canned.


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