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Proper Handling of Vitamin K FoodsParsley is an excellent source of Vitamin K. Two tablespoons of parsley provide 150 percent of the recommended daily dosage. Potatoes are also good sources of Vitamin K, as are wheat bran, cereals, and fruits like avocado, bananas and kiwi. Oranges and fresh orange juice are also rich in Vitamin K. One large navel orange supplies 250 mg of Vitamin K, while a banana provides 450 mg of the vitamin. Vitamin K is also found in many everyday oils, such as soybean oil, corn oil and vegetable oil. Vitamin K is more durable and resistant to processing than other vitamins. Nevertheless, it is best to obtain your Vitamin K supply through fresh foods as these provide the highest quantities of the vitamin. The most natural forms of Vitamin K are oil-based foods that are resilient against heat and moisture. This is because Vitamin K is a fat-soluble vitamin. Low or non-fat foods contain less Vitamin K for the same reasons. Freezing may reduce Vitamin K levels. For example, 100 g of uncooked fresh spinach contains 483 mcg of Vitamin K while the same spinach in frozen state offers 377 mcg. If you are eating fresh vegetables for their Vitamin K content, microwave or steam them whenever possible as boiling tends to remove the nutrient value. For instance, boiled potatoes lose 50 percent of their Vitamin K content, while steamed potatoes lose only 6 percent. Also Read: |