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Are you getting enough vitamin K? If you’re not sure what foods contain vitamin K, and why you need to eat more of it, this is the place to start. This vegetable contains almost seven times the minimum recommended amount of vitamin K, and you’ll get change from a quid. What is it?
Vitamin K is an important nutrient for bone health and heart health.
Research has found eating a vitamin K-rich diet can reduce your risk of heart disease by up to 34 percent, based on data from more than 50,000 individuals.
Several studies have shown vitamin K makes your bones stronger, and can reduce your risk of fractures. Also, a low intake of vitamin K has been linked to osteoporosis.
One study even suggested vitamin K can help you with memory performance, finding the over-70s who ate the most vitamin K to have better memories.
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So, allied unique powder why is vitamin K so effective?
Your body uses vitamin K to create a protein called prothrombin which is important for blood clotting – so helps wounds heal – and bone metabolism.
It’s easy to get all the vitamin K you need from your diet without needing to take a supplement, as long as you’re mindful of what foods are rich in vitamin K.
So what are the cheapest, and tastiest, sources of vitamin K?
Vitamin K rich vegetables
Leafy green vegetables are full of vitamin K.
Vitamin K definitely puts the ‘K’ in Kale. Costing just 72p from Tesco, this green vegetable is packed with K vitamins.
Just 100 grams of Kale gives you almost 700 percent of your daily vitamin K intake.
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In addition to vitamin K, kale also contains vitamins A, C and B6. It’s low in calories and relatively high in fibre and protein.
You can add kale to soups, stews and curries – or pan fry it with seasoning to make a delicious side dish.
However, if kale doesn’t tickle your tastebuds, there are plenty more vitamin K-rich foods to add to your diet.
Try one of these instead:
- Swiss Chard (£1.50 from M&S)
- Spinach (£1.50 from Sainsbury’s)
- Broccoli (50p from Ocado)
- Brussels sprouts (£1.10 from Waitrose)
- Cabbage (45p from Tesco)
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