👉 Vitamin K plays a crucial role in blood clotting, bone metabolism and calcium regulation.
✌️ As a lipid soluble vitamin, it exists in both a plant form and animal form called phylloquinone (Vit K1) and menaquinone (Vit K2), respectively.
😁 It should come as no surprise that the animal form vitamin K2 is better absorbed in the small intestine. It should also be noted that K1 quantities are usually way higher in plants than K2 in animal products. Compare 540.7mcg vit k1 per 100g of cooked spinach v 106 mcg vit K2 per 100g of beef liver.
😐 However, K1 absorption is generally poorer for two reasons. First, they need to be consumed with added lipids so the body can absorb them. Second, K1 will also be fermented to K2 by bacteria in the large intestine, where some of it may be absorbed (most protein, fat and vitamins are absorbed in small intestine)
🧐 Surprisingly, a Japanese fermented soybean meal called natto scores amongst the highest foods in K2, along with sauerkraut.
🤔 Do you ever include fermented foods in your diet?
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Butternut Squash with Kale and Swiss Chard - Whole30 - Melissa and Dallas Helwig
I busted out my Whole 30 cookbook during my couple week reset, and really enjoyed the fresh, simple tastes that came with it. This dish hit the spot! Butternut squash roasted in the oven, on top of sauteed kale and chard, and I cooked up a few chicken and apple sausages it round out the meal. I really liked this. So many amazing nutrients from the greens and it really just made me feel full and energetic.
I don't cook from this book super often, especially recently since over the last 4 years it seems I have either been pregnant or breastfeeding, and I don't mess with Whole 30 while either growing or feeding another human, but since I since I weaned my youngest it was really great to just focus on my health and what my body needs after giving so much to others.