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V I T A M I N - K
The recommended Daily Value for vitamin K is 90mcg for women, and 120mcg for men. There is no UL for vitamin K; and research suggests no known cases for toxicity at higher intakes.
This nutrient plays an important role in bone metabolism, blood clotting, and regulating blood calcium levels.
There are two types of vitamin k; k1 and k2. K2 is mostly from animal based and fermented foods, while k1 is plant based and provides optimal amounts of this vitamin, with green leafy vegetables the best food source.
Like all fat soluble vitamins, vitamin K is best absorbed by combining it with a fat; so try adding some olive oil to your bowl of spinach.
Good foods to get your daily value include;
brocolli 1/2 cup 110mcg, medium avocado 42mcg, 1 cup uncooked spinach 145mcg, 1 cup cooked kale 113mcg, 1/2 cup green beans 30mcg, 1/2 cup cooked collard greens 530mcg.
Non vege foods include pork chops 3oz 59mcg, chicken 3oz 51mcg, bacon 3oz 30mcg, blueberries 1/2 cup 14mcg, olive oil 1 tablespoon 8mcg, and canola oil with 10mcg per tablespoon.
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