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Little Miss Vitamin K

Meet Miss K. She is a mysterious nutrient that hides in fermented foods, dark leafy greens, herbs, and a bunch of other veggies. Until now, she’s an under-stated critical nutrient who’s moving into the spotlight. Be the first to know about her magic in bone health, heart health, gut health, brain health and disease prevention.

If vitamins and minerals were gender-specific, my brain insists Vitamin K is a female, AND she has a dynamic twin.  Humor me, if you don’t mind.

First, let’s respect Miss K’s elegant and understated support:

  • She aids in normal blood clotting;
  • She helps build and strengthen bones;
  • She supports arterial health;
  • Studies show that she may be helpful in preventing Alzheimer’s disease and cancer
  • Studies also show that she is helpful in preventing heart disease.

Everybody loves a twin, right? Miss Vitamin K’s twin, is known as Madam Vitamin K2. Madam K2 comes from the party in your pelvis – that is, from healthy gut bacteria. There will be no heartbreaks at this party, as K2 helps prevent hardening of the arteries – which leads to coronary artery disease.

  • Madam K2 also keeps your bones erect by helping prevent osteoporosis and strengthening your bone matrix. (Moooove over milk, you’ve got to start sharing the bone stage!)
  • Madam K2 keeps you sweet and sensitive . . . by improving insulin sensitivity. In fact, by some estimates, you may be 20% less likely to develop diabetes when this sweet twin, K2, is thriving in your gut.

Who should invite Miss K into the kitchen? Well, everyone. And anyone who has a family history of cardiac disease, osteoporosis, Alzheimer’s disease, cancer, or diabetes should eat extra Vitamin-K rich foods.  In addition, anyone who has a compromised gut – such as Crohn’s, Celiac, and Irritable Bowel Disease – should pay special attention to getting enough Vitamin K.

Anyone who is taking blood thinners should consult with a physician BEFORE increasing their vitamin K consumption, as it has serious reactions with blood thinning medications.

Miss K thrives in each of these foods:

#1: Fermented foods, such as Natto, sauerkraut, kimchee

#2: The cabbage family: Brussels sprouts, Broccoli, Cabbage, Kale, Bok Choy

Fresh from my garden: Parsley, chives, basil, sage, rosemary, thyme, broccoli flowers, and curry leaves.

  • Herbs: Parsley, Basil, Oregano, Sage, Marjoram, etc. Fresh and dried varieties are excellent.
  • Other Dark Leafy Loves: Cress, Spinach, Turnip Greens, Mustard Greens, Beet Greens, Swiss Chard, Broccoli Raab, Radicchio, Dandelion Greens
  • Other Vitamin K Veggie Stars: Okra, peas, cucumber, endive, celery, snap beans, asparagus
  • Bonus: Dark leafy greens are a good sources of calcium and other bone-loving minerals! (Feel free to tweet that by clicking here)

Miss K partners best when eaten with fat. Because it is a fat-soluble vitamin, Miss K hitches a free ride on fat globules so that they can effectively navigate through the gut wall. Miss K and fat then boogie their way up to the liver for a little liver pate (pah-tay – get it? Wink!). So remember, when you take Miss K to lunch, have fun dressing her up with some excellent oil so that you can absorb her nutrition!

My favorite recipes with Vitamin-K loveliness:

Green Smoothie Superpower

Herbed Quinoa Salad (I made this for my wedding)

Lightning-Quick Kale Pecan Quesadilla

Deceptively Delicious Brussels Sprouts

Rainbow Frittatta

Carrots, Chard, Cabbage, Cumin

I highly recommend these articles:

Dr. Mercola discussing Vit. K’s dance with Vit. D and other minerals for our bone health

Dr. Mercola provides another excellent article on Vitamin K here.

Which of the Vitamin K-rich veggies are you most likely to eat?

Peace, hugs, and kale,


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  • Cut 'N Clean Greens

    Love this! What a great introduction to an important vitamin. We’re going to feature this on our Facebook page today and link here so people can read it themselves. Please come join our greens revolution and LIKE us on Facebook for more recipes and tips on super healthy greens like kale, chard, beet, mustard, turnip, collard and other green leafies.

    –Your friendly Southern California farmers at Cut ‘N Clean Greens

    • Frances Arnold

      Hi friendly So-Cal farmers! Thanks for your very sweet reply. I love your page, and am honored to be featured! I’ll be sure to tell others about you.

  • Hannah

    Hi Frances, I enjoyed your post on Karista’s Kitchen! And what a marvelous quinoa salad – I love loading on the fresh herbs and this one sounds terrific. I’m also a big fan of Miss K. Kale is a staple in our kitchen! I’ll be checking out the recipes your share here. Thank you so much! Hope you’re enjoying this stunning day.

    • Frances Arnold

      Thanks, Hannah! You definitely sound like a healthy food conosseiur. Thanks for stopping by to say “Hi!”.

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