Get Your Daily Recommended Dose of Vitamin K with Watercress

Vitamin K is a busy, underappreciated nutrient. Vitamin K supports blood clotting and is also necessary for calcium absorption to support strong bones. Vitamin K has also been shown to reduce the risk of cardiovascular disease and could be a key component in preventing Alzheimer’s disease.

One study demonstrates a link between Vitamin K blood status and heart health, uncovering that Vitamin K levels were lower in those with cardiovascular disease and other heart-related comorbidities, like hypertension and type 2 diabetes. The report found that 31% of the population has a Vitamin K deficiency, and the authors assessed whether vitamin K insufficiency was associated with cardiovascular mortality. After a 10-year follow-up, 1.7%, or 74 of those involved in the study, had died due to cardiovascular-related issues.

In addition, a recent study from Harvard reported that those with the highest Vitamin K1 intakes had a 21% less likelihood of being hospitalized with cardiovascular disease caused by clogged arteries than those with the lowest intakes. According to the authors, it’s likely to inhibit inflammation and calcium buildup.

In one servicing of watercress, you’ll get 106% of the recommended daily dose of Vitamin K. Vitamin K mainly occurs in plant-based foods and fermented products like sauerkraut. The overwhelming majority agree the best way get this critical nutrient is in your food, as Vitamin K supplements may not be as effective. Vitamin K is made from short-chain molecules, so it passes through your body quickly. If you take a Vitamin K supplement, it is likely not to spend much time in your body and is less likely to give you the full benefits you’d get from consuming foods high in Vitamin K, like watercress.

Easy ways to start incorporating one cup of watercress each day can be in one of our delicious salad recipes like our, Watercress and Beet Salad. This nutrient-packed combo is the perfect pair for a refreshing summer salad. Also, visit our recipe page for healthier, flavorful watercress salad inspirations.

Another delicious pairing comes with our Strawberry Pecan Salad. This quick, on-the-go recipe will be your go-to recipe in no time.

History Lesson:

Watercress is one of the most widely recognized vegetables in the world. The word “watercress” is currently translated into over 34 languages.

Eating a well-balanced diet is essential to getting the nutrients your body needs. Therefore, incorporating the world’s most nutrient-dense food should be on everyone’s plate. Watercress blows other foods out of the water regarding taste and nutrition. In addition, it’s the only food on the planet to score perfectly on both the ANDI and CDC rankings.

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Author: Ruth Bozeman has over 20 years in the marketing and health and fitness industries with a proven track record of trust and innovation.