Adequate nutrition and healthy it depends a lot on how balanced your nutrient intake is. If you are concerned about your intake of vitamin KHere are some of the foods rich in this vitamin that you can incorporate into your diet.
one. Dark green leafy vegetables
In a portal article Live USA It is indicated that among the dark green leafy vegetables that you can add to your diet is the collard greens, turnip greens, spinach, and kale, which could provide 94% of vitamin K that you would need daily.
two. Iceberg lettuce
One cup of iceberg lettuce leaves can provide you with 12% of your daily vitamin K intake.
3. Whole vegetables
Whole vegetables can also help you in the daily absorption of vitamin K. Specifically, half a cup of boiled broccoli can give you 92% of vitamin K you need every day, while soy, pumpkin and orka provide 7%.
Regarding vitamin K, the recommended fruits are the blueberries, which have 12% of the recommended daily value. Other fruits that you can consume are grapes, figs, prunes, kiwi, and avocado.
5. Fruit and vegetable juices
Consuming juices of different fruits and vegetables with vitamin content can facilitate the absorption of this nutrient. These juices can be of carrot, pomegranate, or mixed vegetable.
6. Cooking oils
Soybean oil can provide 21% of the daily value of vitamin K per tablespoon, as can olive and canola oil.
Pine nuts, cashews, pistachios, walnuts, almonds and hazelnuts they provide 13% percent per ounce of the vitamin K that you should consume daily.
8. Food of animal origin
Although these foods provide less vitamin K than the previous ones, they are still necessary. Three ounces of chicken breast and ham provide 3 and 11 percent respectively of the vitamin K we need.
9. Dairy products
By last, milk, cheese and yogurt are foods that should also contribute to the daily intake of vitamin K.
In conclusion, these are foods that you should consider in your feeding in case you are concerned about not getting the vitamin K intake that your body needs. Depending on your characteristics, you can make use of one or the other.
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