Posted on 4.02.2024 18:30 Posted on 4.02.2024 18:30 Modified on 4.02.2024 03:39 Views 7 Foods containing vitamin K are essential for preventing aging and controlling inflammation. [사진=클립아트코리아]
Starting in middle age, “inflammatory aging” worsens along with physical aging. However, vitamin K is essential for reducing inflammation that accelerates aging and maintaining youth. Above all, vitamin K is a very important nutrient that is closely related to blood, bones and the immune system and has an anti-aging effect. According to the results of related research, vitamin K reduces the risk of cardiovascular disease, malignant tumors, osteoporosis and osteoarthritis, protects dental health and cognitive function, and is also effective in alleviating inflammation caused by aging.
In particular, vitamin K is a nutrient that is easily lacking in people who drink a lot of alcohol, people who have digestive problems or who eat a lot of processed foods, and infants. Vitamin K is fat-soluble, so it is better absorbed when taken with fat. Let’s take a look at 10 foods containing vitamin K that are essential for preventing aging and controlling inflammation.
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◆ Roasted beans
Crunchy, roasted beans that can be eaten as a snack are a good source of vitamin K, antioxidants and fiber. It has a high anti-aging effect. If you eat half a cup of roasted beans, you can consume 43 mcg of vitamin K, which has anti-cancer properties.
◆ Natto
Natto is considered the food richest in vitamin K. Natto, made from fermented soybeans, improves blood circulation, lowers blood sugar and bad cholesterol, and is good for brain and respiratory health . One serving of natto contains 850 mcg (micrograms) of vitamin K.
◆ Cruciferous vegetables
Cruciferous vegetables like cabbage and broccoli are also rich in vitamin K. Eating half a cup of broccoli can provide 100 mcg of vitamin K.
◆ Green leafy vegetables
Leafy greens such as spinach, chard, turnip greens, mustard greens, kale and kale are also rich in vitamin K. Half a cup of kale leaves, which look similar to kale, contain 50 mcg of vitamin K. The greens Leafy greens also contain iron, which improves cardiovascular and metabolic health. Iron works synergistically with vitamin K to improve health.
◆ Celery
You can eat it raw or cook it into soup or stew. Half a cup of celery contains 12 mcg of vitamin K. This is why people who like to eat celery have low blood pressure. It is best to make a smoothie with celery, kiwi, green apple and cucumber.
◆ Avocado
Avocados provide healthy fats, fiber and vitamin K (49 mcg per serving). This is why there are many experts who praise avocados highly.
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◆ Berries
A serving of dark purple berries like blackberries and blueberries contains 12 mcg of vitamin K. While it’s not as rich as other foods, it contains a decent amount of antioxidants and anti-aging nutrients.
◆ Kiwis
Kiwi, which has a tangy flavor, contains 31 mcg of vitamin K per serving. Kiwi is rich in vitamin A and vitamin C, which have a beneficial effect on health in synergy with vitamin K. It is worthy of being called a superfood.
◆ Pomegranate
Eating a cup of pomegranate (seeds) provides a quarter of your daily dose of vitamin K, which helps fight inflammation throughout the body. You can also drink a cup (about 227 g) of pomegranate juice.
◆ Beef liver
Eating beef liver can provide more than 50% of your recommended daily intake of vitamin K. Other parts of meat also contain small amounts of vitamin K.
◆ Hard cheese
Hard cheeses such as cheddar and parmesan are good sources of vitamin K. These cheeses contain sufficient vitamin K and calcium, which prevent bone loss due to aging.
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