Vitamin K is an essential vitamin to help our immune system do the work it’s supposed to do. The great thing is, there are certain things we can add to our diet that help us reach adequate levels for optimal health. While some items may not be to everyone’s taste, trying things and persevering with them can not only change our eating habits, it can improve our overall health and increase the diversity of our gut microbiome.

So let’s check out where the heck we can find this Vitamin K! Let’s break it down to some foods high in the stuff.

Most importantly, Vitamin K helps our gut which is very close to our immune system in our body. If our gut is out of whack, there’s a high chance the other parts of our body will be as well. This includes our brain.

When the gut is disrupted, the brain can be affected. In a recent article in the journal Biosci Microbiota Food Health, the Interaction between the gut microbiome and the body’s health was examined. They looked at how the metabolism of vitamins like Vitamin K from prebiotic foods, related to autoimmune diseases and its relationship to gut dysbiosis.

If the gut is out of whack, this then affects how our immune system functions, but all is not lost. There are foods we can add in to help restore that balance in the gut and lower any inflammation cased by an imbalance.

Check out the following foods that may be of some help.

Sauerkraut for lowering inflammation

Sauerkraut might not be to everyone’s taste because it is kinda an acquired taste. The name gives it away as it does have a sour type taste. In many cultures around the world, this fermented cabbage is often served with breakfast and other meals as a side dish.

Sauerkraut might not be the most pleasing of side dishes for some, but in terms of helping out our immune system, it not only helps our gut, it can also lower inflammation and improve digestion.

Fermented foods can help our gut by providing the necessary ‘food’ that our gut microbiome like. Check out this short clip on the different kinds of fermented foods that can be added to our diet. Some might not be to everyone’s taste, but if I’ve learned something over the past 2 years, the more I try something, the more I like it. A diverse diet is key. A little bit of this, and a little bit of that.

eggs pack an immune support punch (in a good way)

No one likes a punch in the guts unless it’s going to help the immune system. They contain a thing called ‘selenium’ which is an antioxidant that can lower stress in the body. This then helps lower inflammation helping our immune system to do the job it’s designed to do. Other benefits include helping to repair our DNA and endocrine system. One hard-boiled egg gives around 27% of the daily recommended amount of selenium.

If you want to find out more about selenium and what it does, check out this handy fact sheet by clicking HERE.

Related Post – Selenium and Immune System Support

‘Hale’ to the immune king of kale

If you’re going to eat kale, get the certified organic version as the other can be covered in nasty pesticides or herbicides. Kale ranks highly on the ‘dirty dozen’ list which is compiled every year examining residue left on fruits and vegetables. Opt for certified organic if you’re eating kale.

You can get a copy of the Dirty Dozen HERE.

You can get a copy of Clean 15 HERE.

Kale is not only high in Vitamin K, it also contains a high amount of Vitamin C. Because of its high nutritional value it’s often referred to as a superfood and one of the healthiest vegetables around. That’s only if it’s not covered in chemicals ;p

Turnip greens are ‘mean’ (but I’ve never tried them)

I haven’t tried these guys out but hey, there’s always a first time for everything right! Although I can’t comment on their taste or even how to cook them, I can break down the info on their nutritional value and why they rank so high in vitamin K.

Aside from being high in vitamin C & A, magnesium and phosphorus, turnip greens are also high in calcium. Calcium is needed for strong bones. If you’re not keen on eating dairy, it’s good to know we can get calcium from other sources. Basically, we can get calcium from sources other than milk. While I’ve not tried turnip greens myself, I may just give them a go if I can find a meal that fits them in 😉

make the apple cider vinegar our friend

When I first started using apple cider vinegar, I took it as a shot. It wasn’t pleasant. I’d heard it was good for weight loss, and general health and well-being. But it tasted like crap on it’s own and felt more like a punishment than a reward for good health.

Times have changed and I now love it rather than loathing it. Putting just a capful or two onto a salad is an easy way to include it in our diet. Alternatively, adding together apple cider vinegar, mustard, olive oil and maple syrup, makes a nice homemade salad dressing that’s not too tart.

broccoli for immune support functioning

Broccoli has many health benefits and is easy to add to meals. In terms of immune support, aside from being packed full of Vitamin C, B Vitamins, Zinc, Magnesium and more, broccoli contains a polyphenol called Quercetin.

Quercetin is an antioxidant that helps reduce inflammation, stimulates the immune system, plus can help with respiratory conditions.

Check out the other benefits of ‘Quercetin’ below. It’s good for our gut microbiome and then some.

A lot of these ‘quercetin’ containing foods also appear in the Dirty Dozen list for 2021. Be sure to buy certified organic produce where possible as the popular weed killer that contains ‘Glyphosate’ kills weeds so it’s more than likely it kills off our gut microbiome. Think about it. They don’t wear hazard suits when spraying it around for no good reason.

spinach does more than give us muscles

Spinach has a thing in it called ‘beta carotene’. Beta Carotene is the red, yellow and orange pigment colour seen in things like carrots. Because spinach is high in a thing called chlorophyll, the pigment is hidden. Beta Carotene can help balance the gut if it is disrupted.

Find out more in this article that examines carotenoid supplementation.

Although I’m a fan of supplements and do supplement on top of my already good diet, I still like to get as many nutrients as I can from the food I eat. It’s also a lot easier to just eat right than take a bunch of other things. My opinion only of course. Everyone is different so we just have to do what we think is right for us.

Be sure to buy certified organic spinach as well as it ranks as number 2 on the Dirty Dozen list for 2021.

Summary

Vitamin K helps our immune system do the work it’s supposed to do, and is an essential vitamin for gut health, heart health and strong bones. There are a bunch of foods we can add to our diet to make sure we’re getting enough. While some items may not be to everyone’s taste, giving different foods a go and persevering with them, can help us end up liking foods we may never think we’d tolerate. I guess we won’t know if we don’t try eh!

Want to improve your gut health and general well-being? Head to Etsy for a digital download and plan your way to improved nutrition by implementing simple strategies.

Sources:

Interaction of the Microbiota with the Human Body in Health and Diseases

Quercetin and Its Anti-Allergic Immune Response

Dirty 12 and Clean 15 Information