In a previous post, with the goal of reducing all-cause mortality risk I wrote about obtaining (at least) 1000 micrograms of Vitamin K per day. To do that, I’ve begun making pineapple-spinach smoothies!
To make it, I used 8 oz of fresh pineapple, which I put in the freezer for 1 hour (because I like frozen drinks). Then, I added 6 oz of baby spinach, 15 grams of fresh ginger, ~3 oz of water, and blended it. All that adds up to 170 calories, 821 micrograms of Vitamin K, and it’s delicious!
If you’re interested, please have a look at my book!
Thank you for that recipe! I was looking for a good-tasting green (Vit K1) smoothie that is low in calories at the same time. But don’t you add some oil to it in order to increase the bioavailability of K1? Or do you consume it with your regular meals anyway?
I don’t add oil to it. If there is evidence that those who add fat to increase bioavailability have improved health compared with those who don’t add it, then I would add it. But I haven’t seen any published data like that, yet.
And what about the oxalic acid content of the spinach? Concerning the ON-part of the CRON-lifestyle, aren’t you worried about your calcium absorption and so on? I personally prefer kale smoothies because you don’t have so much oxalic acid and you don’t have to use so much to get enough K1 (better taste). What do you think?
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btw Your green leafy article is copying heavily from mine. I would appreciate citing my article as a reference in your related post.
Oxalates are a problem in the context of kidney stones, but there is more to the story than that! Kidney stone formation is related to oxalates but also dietary acid load, which includes protein intake. So if you’re eating a high meat-diet and spinach, but little other fruits and vegetables, your acid and oxalate load will be high, increasing the risk of stone formation.
Thanks a lot, I of course added your references. Don’t know how that could happen, since I am a huge fan of your blog and have already hyperlinked it elsewhere on my page. So I’m really sorry for that, it was not intentional.
So I get you right that you aren’t worried at all about the bioavailability of calcium, magnesium and iron when eating spinach every day? I always find it hard to apply nutritional information practically when it comes to quantities – most probable, multiple kilograms of spinach a day would be too much concerning mineral uptake and kidney stones, but how much is too much?
I don’t think you understand, Linda. You plagiarized my article without linking to me as the reference! Yes you cited my references, but you can’t rip off my page, change a few things and call it your own. The hypothesis of getting more than 1000ug of K1/day is mine, I didn’t get that from anywhere else! But you don’t properly cite my blog as your reference for that, only my references. That makes it look like you’re coming up with those ideas, which you didn’t.
Reblogged this on Balanced Meals Nutritional Strategies To Live By and commented:
How to get VitaminK +Sip slowly for one hour to stimulate insulin slower!
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