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Vitamin K is as essential as all the other more commonly understood vitamins. Vitamin K plays a role in helping to regulate blood calcium levels, plays an important role in blood clotting, and is linked to bone and heart health. Though it is thought that vitamin K deficiency is rare, a lack of vitamin K could result in excessive bleeding, problems with bone density, and heart issues.

The recommended daily intake of vitamin K is at least 90 micrograms (mcg) a day for women and at least 120 mcg a day for men. This can usually be achieved by a healthy and balanced diet.

There are two types of vitamin K—vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Of the two, vitamin K1 is easier to find as it is present in more foods. Lots of leafy greens and other green veggies contain an abundance of K1. K2, on the other hand, is most commonly found in animal products. However, this is not the end of vitamin K2 for vegans! Some plant-based sources of K2 include natto (fermented soybeans), sauerkraut, tempeh, and kombucha.

Vitamin K is fat-soluble, meaning that eating some foods rich in healthy fats alongside vitamin K-rich foods helps with the absorption of the vitamin.

Let’s take a look at some awesome foods that you can eat to ensure you are getting enough vitamin K.

1. Kale

100g of cooked kale provides 418.5 mcg of vitamin K with one cup of raw kale providing 176 mcg. Kale is a great food for vitamin K and is versatile, too. You can eat it in soups and stir-fries or even add it to smoothies and green juices. Try making this Kale Walnut Pesto Pasta for a quick weekday dinner, or whizz up a Tropi-Kale Smoothie for a bright and healthy breakfast drink.

Source: Dr. Eric Berg DC/Youtube

2. Spinach

Famous for its richness in iron, spinach isn’t shy of vitamin K, either. One cup of raw spinach provides you with 145 mcg, which is 121% of the daily recommended intake (DV); it is even higher in cooked spinach. Spinach is easy to slip into meals and cooks down well. You can use it raw to liven up salads, and it goes well in vegan quiches. How about baking up a batch of Spinach Muffins or get dipping into this Spinach and Garlic White Bean Dip.

Being publicly-funded gives us a greater chance to continue providing you with high-quality content.Click here to Support Us 3. Collard Greens

This southern staple is an amazing source of vitamin K. Just half a cup of cooked collards provides you with 386 mcg (322% DV). These greens are also packed with other vital vitamins and minerals, too, making them a must-have at some point. They can be used in much the same way you would use kale or mustard greens. They have a milder taste than kale and are especially sweet in the cooler months. Try cooking up some collards for breakfast with this recipe for Tofu Scramble and Collard Greens or make yourself a healthful lunch with these Blanched Collard Wraps.

Source: Earth Monkey/Youtube

4. Swiss Chard

One cup of cooked Swiss chard provides you with 477% of the Daily Value (DV) of vitamin K and is abundant in a host of other vitamins and minerals. Baby Swiss chard adds a bit of color to otherwise green salads and has a distinctly earthy flavor that comes out when they are steamed or cooked down with some garlic and salt. Make yourself this refreshing Rainbow Juice for a megavitamin boost, or grab a quick lunch with this Swiss Chard and White Bean Grilled Sammie.

5. Mustard Greens

Half a cup of cooked mustard greens provides you with 415 mcg (346% DV) of vitamin K. This is a unique green that comes with its distinct flavor. Mustard greens have that same peppery/horseradish flavor that we know from mustard the condiment. It is, however, a lot milder. Mustard greens can be eaten raw, but choose younger, more tender, leaves to add a little flavor to bland salads. You could also serve up a big bowl of Shiitake, Tofu, and Mustard Greens Soup for a warming supper.

Source: DoveMed/Youtube

6. Broccoli

We are moving away from the leafy veggies for a minute to give a nod to the mighty broccoli. One cup of cooked broccoli provides you with 220mcg of vitamin K. Broccoli is such a vibrant vegetable that adds color and texture to dishes. Cauliflower gets all the credit for making veggie rice, but broccoli can be transformed, too, as in this recipe for a Fried ‘Riced’ Broccoli Bowl. Broccoli is at its best when served simply as it is in this recipe for a Quick High-Protein Vegetable Stir-Fry.

Consult a medical professional before supplementing your diet with vitamin K or increasing your intake of it in any way.  Those on blood-thinning medicines should be especially cautious. 

Being publicly-funded gives us a greater chance to continue providing you with high-quality content.Click here to Support Us Related Content:
  • 10 Vegan Vitamin K2 Supplements to Support Bone Health
  • Everything You Need to Know About Vitamin K for Bone Health
  • 15 Vitamin K1-Rich Recipes to Strengthen Your Bones
  • Eat Your Greens! Study Shows Lack of Vitamin K Can Lead to Decline in Cognitive Function
  • Weekly Meal Plan: Vitamin K-rich Vegan Meals!
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For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Also, don’t forget to download the Food Monster App on the App Store. With over 15,000 delicious recipes, it is the largest meatless, vegan, and allergy-friendly recipe resource to help reduce your environmental footprint, save animals and get healthy!

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TikTok confirms employees outside US can view private user data

TikTok has confirmed that employees outside the United States could access U.S. user data, a revelation that appears to validate many concerns regarding China's access to the app's data.

The confirmation was offered in a response letter sent by TikTok CEO Shou Zi Chew to nine Republican senators, including Ted Cruz (R-TX) and Marsha Blackburn (R-TN). The letter addressed a series of economic and security concerns after a Buzzfeed News report revealed that the company's Chinese employees were able to access U.S. user data.

"Employees outside the U.S., including China-based employees, can have access to TikTok U.S. user data subject to a series of robust cybersecurity controls and authorization approval protocols overseen by our U.S.-based security team," Chew confirmed in a Thursday letter acquired by the New York Times. This data reportedly goes through an "internal data classification system and approval process in place that assigns levels of access based on the data's classification and requires approvals for access to U.S. user data." The classification in question is determined based on "sensitivity of the data."


Chew reiterated that all U.S. user data would be transferred to servers run by the U.S. cloud hosting service Oracle, a change announced on the same day as the Buzzfeed report. He also said that the Chinese Communist Party had never asked for U.S. user data and that TikTok has never provided said data to the CCP nor would it do so if the party asked for it. While Tiktok's parent company, ByteDance, has maintained that it would never hand over U.S. user data to China, security experts have expressed concerns about China's national intelligence law, which would require all Chinese companies to comply with their demands.

The TikTok CEO also confirmed that the company is negotiating with the Committee on Foreign Investment in the United States on what data should be "protected." The current agreement with CFIUS would keep private details such as birthdays and phone numbers protected, according to Buzzfeed News. It would not include user profiles, comments, or posts, possibly allowing China-based employees insights into TikTok users' habits.

Federal Communications Commission Commissioner Brendan Carr expressed concerns about TikTok's relationship with China in a June 24 letter in which he demanded that Apple and Google remove TikTok from their app stores due to the security concerns.

Then-President Donald Trump issued an August 2020 executive order prohibiting transactions with ByteDance, alleging that TikTok's vast data collection "threatens to allow the Chinese Communist Party access to Americans' personal and proprietary information — potentially allowing China to track the locations of federal employees and contractors, build dossiers of personal information for blackmail, and conduct corporate espionage."


The Trump Commerce Department backed off the ban in November 2020, citing a federal court order. The Biden Justice Department asked a federal appeals court to dismiss the TikTok case in July 2021.

News TikTok Data Privacy

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