Top 7 Vitamin K Sources for your Fatty Liver Diet Plan

Top 7 Vitamin K Sources for your Fatty Liver Diet Plan

Vitamin K may be not usually mentioned as commonly as Vitamins A, B, and C; but it plays a big role in our system especially when it comes to preventing extensive bleeding. Our Vitamin K is also stored in our liver, along with Vitamins A, B12, D, and E, which are then released whenever our body has a need for it.

When is Vitamin K needed?

Vitamin K is primarily necessary for forming prothrombin—a type of plasma protein that is essential in blood clotting. Aside from prothrombin, Vitamin K also helps in forming other blood clotting factors like fibrinogen and thrombin. Aside from that, Vitamin K is also needed in bone metabolism.

Why Should I Incorporate Vitamin K in my Fatty Liver Diet Plan?

When our liver is damaged—like when a person has Fatty Liver or Cirrhosis, the liver’s ability to absorb and store essential vitamins and minerals like Vitamin K will not be very good. Thus, it could result to a deficiency, or worse, malnutrition. When this happens, a Vitamin K deficiency can result to sudden bleeding from the nose and gums, extensive bleeding from open wounds, and constant bruising.

And that is why, preparing a diet with Vitamin K-rich foods should be a priority in any Fatty Liver diet plan.

What are the Kinds of Food that are Rich in Vitamin K?

Although Vitamin K can be naturally produced by several bacteria in our stomachs, it cannot supply much for one’s daily needs. To complement that, here are top 6 kinds of food that are rich sources of Vitamin K:

*Recommended daily intake of Vitamin K is 80mg (micrograms)

 

1.) Green, Leafy Vegetables

Green Leafy Vegetables

source: sheknows.com

Spinach, Broccoli, Kale, Watercress, and Swiss Chard are not just rich in Vitamin K, but in all other minerals as well!

Serving Size: ½ cup

Amount of Vit. K: 531mg

 

2.) Pears and Peaches

Pears and Peaches

source: instructables.com

These are yummy as a refreshing smoothie or as it is!

Serving Size: 1 cup

Amount of Vit. K: 38.6mg

 

3.) Oils

Oils

source: brit.co

This includes Soybean, Canola, and Olive.

Serving Size: 1 tablespoon

Amount of Vit. K: 9mg

 

4.) Chili Powder and Spices

Chili Powder and SPices

source: wordpress.com

These are full of antioxidants and can obviously, spice up your dishes!

Serving Size: 1 tablespoon

Amount of Vit. K: 8.5mg

 

5.) Cucumber

Cucumber

source: wordpress.com

Another fruit in the list; but this time, this is best mixed in your vegetable salads!

Serving Size: 1 cup

Amount of Vit. K: 130.4mg

 

6.) Parsley

Parsley

source: bbcgoodfood.com

Although this isn’t considered as food (it’s a kind of spice), just 2 heaping 2 tablespoons of this contains more than your daily recommended values for Vitamin K!

Serving Size: 1 tablespoon

Amount of Vit. K: 85.7mg

 

It is also important to know that there are two types of Vitamin K—Vitamin K1 and K2. K1 is the main component and usually comes from fruits and vegetable sources. K2 however, is the type of Vitamin K that can be naturally produced in our stomach and is mostly found in protein food sources such as meat and dairy (like eggs and cheese).

Some points to remember…

Most of the foods listed above are not just Vitamin K-rich sources, but some of them are also high in protein, folic acid, and other types of vitamins that are essential to your overall diet. So remember to eat a balanced meal—if you are having chicken, couple it with extra veggies on the side, because too much meat can accompany excess fat which is not good for someone with a liver condition.

One more important reminder is that, it is not recommended to take in Vitamin K supplements as this can essentially damage your liver. Go for the natural sources—they are cheaper and are the best for you!

For more tips on preparing a balanced Fatty Liver diet plan, visit this website to learn more.

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