- Table of foods rich in Vitamin K
- Recipes rich in Vitamin K
- 1. Spinach omelet
- 2. Broccoli rice
- 3. Coleslaw and Pineapple
Foods source of vitamin K are mainly dark green leafy vegetables, such as broccoli, kale and spinach. In addition to being present in food, vitamin K is also produced by the good bacteria that make up healthy intestinal flora, being absorbed by the intestine together with dietary foods.
Vitamin K helps blood clotting, preventing bleeding, and participates in the healing and replacement of bone nutrients, in addition to helping prevent tumors and heart disease.
Foods rich in vitamin K do not lose the vitamin when they are cooked, as vitamin K is not destroyed by cooking methods.
Table of foods rich in Vitamin K
The following table shows the amount of vitamin K contained in its main source foods:
| Foods | Vitamin K |
| Parsley | 500 mcg |
| Cooked Brussels sprouts | 140 mcg |
| Cooked broccoli | 369 mcg |
| Cabbage | 352 mcg |
| Cauliflower | 817 mcg |
| Cooked chard | 150 mcg |
| Spinach | 375 mcg |
| Lettuce | 128 mcg |
| Arugula | 128 mcg |
| Liver | 106 mcg |
| Asparagus | 50.6 mcg |
For healthy adults, the recommendation is to consume 90 to 120 mcg of vitamin K per day. See all the functions of Vitamin K.
Recipes rich in Vitamin K
The following recipes are rich in vitamin K for using good amounts of your source foods:
1. Spinach omelet
Ingredients
- 2 eggs; 250 g of spinach; ½ chopped onion; 1 tablespoon of oil; grated lean cheese to taste; 1 pinch of salt and pepper.
Method of preparation
Beat the eggs with a fork and then add the coarsely chopped spinach leaves, the onion, the grated cheese, the salt and the pepper, stirring until everything is well mixed.
Then, heat a frying pan over the fire with the oil and add the mixture. Cook on a low heat on both sides.
2. Broccoli rice
Ingredients
- 500 g of cooked rice100 g of garlic3 tablespoons of olive oil2 packs of fresh broccoli3 liters of boiling waterSalt to taste
Method of preparation
Clean the broccoli, cut into large pieces using the stems and flowers, and cook in salted water until the stalk is soft. Drain and reserve. In a pan, sauté the garlic in olive oil, add the broccoli and sauté another 3 minutes. Add the cooked rice and mix until uniform.
3. Coleslaw and Pineapple
Ingredients
- 500 g of cabbage cut into thin strips200 g of pineapple cut into cubes50 g of mayonnaise70 g of sour cream1 / 2 tablespoon of vinegar1 / 2 tablespoon of mustard1 1/2 tablespoon of sugar1 pinch of salt
Method of preparation
Wash the cabbage and drain well. Mix mayonnaise, sour cream, vinegar, mustard, sugar and salt. Mix this sauce with the cabbage and pineapple. Drain in the refrigerator for 30 minutes to cool and serve.
