The vitamin you’re thinking of is Vitamin K2. It plays a crucial role in cardiovascular health by helping to open blood vessels and regulate calcium deposits in the arteries. This process can improve blood circulation and reduce the risk of arterial stiffening, which is a major factor in heart disease.
How Vitamin K2 Works:
Vitamin K2 helps activate proteins that direct calcium to the right places in the body, such as the bones and teeth, while preventing it from accumulating in soft tissues like arteries. By doing so, it supports blood vessel elasticity, helping them remain flexible and open. This is especially important as people age because stiffened arteries can lead to high blood pressure and increased risk of heart disease.
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Recipe: Vitamin K2-Rich Avocado Salad with Olive Oil and Leafy Greens
This recipe combines several ingredients rich in Vitamin K2, along with other heart-healthy components. It’s fresh, simple, and nutrient-dense.
Ingredients:
2 ripe avocados – high in healthy fats and Vitamin K2 (especially if sourced from grass-fed sources).
2 cups of kale or spinach – leafy greens are great sources of Vitamin K1, which the body converts into Vitamin K2.
1/2 cup sauerkraut or fermented vegetables – fermented foods are an excellent source of Vitamin K2.
1/4 cup extra virgin olive oil – provides healthy fats that improve the absorption of fat-soluble vitamins like K2.
1 tablespoon apple cider vinegar – to add tang and balance the flavor.
1 tablespoon fresh lemon juice – adds freshness and supports the vitamin absorption process.
1 tablespoon sesame seeds – a good source of healthy fats and micronutrients, including Vitamin K.
Salt and pepper to taste.
Instructions:
1. Prepare the Greens:
Wash and dry the kale or spinach leaves. Tear the kale into smaller pieces (if using kale) and place them in a large bowl.
2. Prepare the Avocado:
Cut the avocados in half, remove the pit, and scoop the flesh into cubes. Add them to the bowl with the greens.
3. Add Fermented Vegetables:
Stir in the sauerkraut or any other fermented veggies you’re using. Fermented foods are packed with Vitamin K2 and probiotics that aid in digestion.
4. Make the Dressing:
In a small bowl or jar, whisk together the olive oil, apple cider vinegar, lemon juice, and a pinch of salt and pepper.
5. Assemble:
Drizzle the dressing over the salad. Toss gently to combine all the ingredients well.
6. Add Sesame Seeds:
Sprinkle sesame seeds on top for an extra crunch and a boost of healthy fats.
7. Serve:
Serve the salad fresh. You can top it with other additions like grilled chicken, salmon, or a boiled egg for more protein.
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Why This Recipe Helps:
Avocado: Rich in healthy fats, Vitamin K1, and other heart-healthy nutrients.
Leafy Greens (Spinach or Kale): High in Vitamin K1, which the body converts to K2.
Fermented Foods (Sauerkraut): Naturally packed with Vitamin K2 and probiotics, which support gut health and further help with the conversion of K1 to K2.
Olive Oil: High in monounsaturated fats, which help with the absorption of Vitamin K2.
Lemon and Vinegar: Help enhance the taste while providing acidity that balances the richness of avocado.
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Bonus Tips for Maximizing Vitamin K2 Absorption:
Include healthy fats: Foods like olive oil, avocado, or nuts help the body absorb fat-soluble vitamins like Vitamin K2.
Balance with other vitamins: Ensure your diet includes enough Vitamin D, as it works synergistically with Vitamin K2 to regulate calcium in the body.
Enjoy your nutrient-packed, heart-healthy salad! 🌱🥑