Where Do You Get Dietary Vitamin K?

by Carolyn Burris

Research has suggested there is a link between dietary intake of vitamin K and varicose veins. Inadequate levels of vitamin K may reduce the activity of matrix GLA protein (MGP), which is involved in varicose wall remodeling. According to researchers, inactive MGP is a key player in the development of varicose veins. Therefore, adequate intake of vitamin K may be a necessity in preventing the development of varicose veins.

Where do you get dietary vitamin K? Excellent sources come from green veggies: spinach, broccoli, kale, brussel sprouts, green beans, asparagus and greens.

Marinated Bean Salad

Ingredients :

• 2 TBS minced onion
• 3 medium cloves garlic, pressed
• 2 cups fresh green beans cut into 1-inch lengths
• 1 15 oz can garbanzo beans, drained and rinsed
• 1 15 oz can kidney beans, drained and rinsed
• 1 large ripe fresh tomato, chopped
• 2 TBS chopped fresh basil (or 2 tsp dried basil)
• 1 TBS chopped fresh oregano (or 1 tsp dried oregano)
• 1 TBS chopped fresh parsley (or 1 tsp dried parsley)
• 3 TBS fresh lemon juice
• 2-3 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Mince onion and press garlic and let sit for 5 minutes to bring out its health-promoting benefits.
2. Fill the bottom of a steamer with 2 inches of water.
3. While steam is building up in steamer cut green beans.
4. Steam for 5 minutes. A fork should pierce them easily when they are done.
5. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
6. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

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