Food sources of Vitamin K

The source foods of vitamin K are mainly dark green leafy vegetables such as broccoli, kale, butter and spinach. In addition to being present in foods, vitamin K is also produced by the good bacteria that make up the healthy intestinal flora, being absorbed by the intestine along with diet foods.

Vitamin K helps in blood clotting, preventing bleeding, and participates in the healing and replenishment of nutrients from the bones, as well as helping to prevent tumors and heart disease.

Foods rich in vitamin K do not lose the vitamin when they are cooked because vitamin K is not destroyed by the cooking method.

Table of foods rich in Vitamin K

The following table shows the amount of vitamin K contained in your main food source:

For healthy adults, the recommendation is to consume 90 to 120 mcg of vitamin K per day. See all Vitamin K functions.

Vitamin K rich recipes

The following recipes are rich in vitamin K for using good amounts of your food source:

1. Spinach Quiche

Pasta Ingredients:

• 2 cups flour (we used 1 whole wheat and another normal). It can be rice, nuts, coconut ... you choose
• 5 tablespoons melted butter
• 4 tablespoons cream
• salt to taste

Method of preparation:

Mix everything until the dough is all together. If crumbly, add 1 tablespoon of water. Open and arrange the dough on a baking sheet with the help of your hands, and drill into the dough with the fork. Bake at 200 degrees for 10 minutes.
Ingredients of the filling:

• 2 eggs beaten
• 1 pack large spinach
• the rest of the cream, and add milk until 250 ml
• 1/2 chopped onion
• 1 tablespoon of extra virgin olive oil
• salt, pepper, oregano and nutmeg to taste, or the seasonings of your preference

Method of preparation:
Chop the spinach leaves coarsely and sauté with 1/2 onion, olive oil and a pinch of salt. Squeeze the spinach and spread over the dough. Beat eggs with fork, add sour cream, milk and other seasonings. Add this cream over the spinach and sprinkle grated cheese on top. Return to the oven for about 30 minutes or until the cheese is browned.

2. Broccoli Rice

Ingredients:

• 500 g of cooked rice
• 100 g garlic
• 3 tablespoons olive oil
• 2 packets of fresh broccoli
• 3 liters boiling water
• Salt 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 becomes soft. Run and book. In a saucepan, sauté the garlic in the olive oil, add the broccoli and sauté another 3 minutes. Add the cooked rice and mix until uniform.

3. Cabbage and Pineapple Salad

Ingredients:

• 500 g of cabbage cut into thin strips
• 200 g pineapple cut into cubes
• 50 g mayonnaise
• 70 g cream
• 1/2 tablespoon of vinegar
• 1/2 tablespoon mustard
• 1 1/2 tablespoon of sugar
• 1 pinch of salt

Method of preparation:

Wash the cabbage and let it drain well. Mix mayonnaise, sour cream, vinegar, mustard, sugar and salt. Mix this sauce with the cabbage and the pineapple. Deiare in the refrigerator for 30 minutes to cool and serve.