Boost Your Blood Health with these Foods

Amy Taylor April 11, 2014

Vitamin K refers to a group of fat-soluble vitamins that are primarily responsible for aiding blood clot formation in our bodies. To emphasise its central role in boosting blood health, vitamin K was never named vitamin F which is supposed to be the next logical term after vitamin E. It was based on the term ‘koagulation’ – the German word for “clotting.”

Back in the days, vitamin K deficiency was very rare. That’s because most people fed on fresh green, leafy produce. But now, as processed foods dominate our dinner tables, sustaining high levels of vitamin K has become an issue for some. People who are deficient of this essential nutrient are more likely to have bruising and bleeding, and even weakening of the bones.

The good news is that preventing vitamin K deficiency can be as simple as eating more whole produce that are loaded with it. Here are some of them:

Kale

Kale is often regarded as the “King of Vitamin K”. It is the first food choice recommended to people suffering from vitamin K deficiency. In fact, just an ounce (28 grams) of cooked kale supplies our bodies with 229 micrograms of vitamin K, which is a whopping 286 per cent of our recommended daily intake (RDI). When you eat kale, you just don’t supply your body with vitamin K, but also vitamins A and C – antioxidants that protect our body from chronic illness and accelerated ageing. However, this superfood is also rich in oxalic acid, a toxic organic acid that is known to bind itself to calcium in our bodies, causing muscle pain and other issues. So you may want to lie low on your kale consumption.

Spinach

These vibrant-looking leaves are jam-packed with essential nutrients that seem to increase their value when cooked. Just one cup of cooked spinach supplies our body with 138 micrograms of vitamin K which is 173 per cent of our RDI. It also contains vitamin A, folate, dietary fibre, manganese and iron, which is also essential for your blood health.

Brussels Sprouts

You may want to include Brussels sprouts on your list of cruciferous vegetables. These little round greens contain 39.3 micrograms per ounce. What’s more, they have more vitamin C than other greens. They are also known to have special cholesterol-lowering benefits. Brussels sprouts may help protect our DNA too. In one study, the DNA inside the blood cells improved after daily consumption of Brussels sprouts in the amount of 1.25 cups.

Spring Onions

Also called scallions or green onions, spring onions are great for salads and as toppings on soups and stews. And just an ounce of it has 58 micrograms of vitamin K, or 72 per cent of our RDI. Spring onions also contain substantial amounts of calcium, iron, potassium, and manganese. Try to eat them raw as their nutritional value depletes when it’s cooked.

Herbs

Herbs are a must-have in your kitchen as they just don’t make your food more flavourful, they are also jam-packed with vitamins and minerals. Herbs are so powerful that they could turn even the blandest meals into nutritional powerhouse. Among those that are rich in vitamin K are basil, sage, and thyme. Thyme, in particular, has even higher levels of vitamin K than kale.