How, why, and where to get your daily vitamins and minerals

THIS IS THE LAST POST FOR THIS SERIE. INFORMATION ON THE DIFFERENT VITAMINS AND MINERALS LISTED BELOW. WHICH FOODS HAVE THE MOST AND HOW MUCH YOU NEED.

TODAY: VITAMIN K, ZINC.

Benefits of Vitamin K
Your body uses vitamin K to help stop bleeding after a cut or injury. And K may also play a role in building strong bones, preventing osteoporosis, and reducing inflammation that leads to heart disease.

Recommended Amount: How Much You Need
Shoot for at least 90 micrograms (mcg) of vitamin K per day for women and 120 mcg for men. Most people get enough K from their diets, but if it looks like you're getting more than the recommended amount, don't worry: You can't overdo vitamin K from fruits and vegetables.
One note: Significant changes in vitamin K levels can interfere with blood-thinning drugs (such as warfarin), so if you're taking a blood thinner, talk with your doctor about being consistent with your vitamin K intake.

Good Sources of Vitamin K
Leafy green vegetables have the highest amounts of vitamin K, but other fruits and veggies have good supplies, too:

Kale, cooked (1 cup)	1060 mcg
Spinach, cooked (1 cup)	888 mcg
Broccoli, cooked (1 cup)	220 mcg
Spinach, raw (1 cup)	150 mcg
Brussels sprouts, cooked (4 sprouts)	118 mcg
Okra, cooked (1 cup)	64 mcg
Lettuce, romaine (1 cup)	57 mcg
Asparagus (4 spears)	30 mcg
Kiwifruit (1 medium)	30 mcg
Blueberries (1 cup)	28 mcg

Benefits of Zinc
Zinc is an essential mineral that helps wounds heal and keeps your immune system strong.

Recommended Amount: How Much You Need
To prevent zinc deficiency, the current government guidelines recommend 11 milligrams (mg) of zinc per day for men and 8 mg for women. For optimal health and disease prevention, RealAge recommends adults get 12 mg of zinc per day, preferably through food. Too much zinc can interfere with your body's ability to absorb other vitamins and minerals, so if you take a daily zinc supplement or multivitamin, opt for one with no more than 15 mg of zinc.

Good Sources of Zinc

Oysters, raw (3 medium)	16–25 mg
Lamb chop (3 ounces)	6 mg
Ground beef, 85% lean (3 ounces)	5.3 mg
Ricotta cheese, part-skim milk (1 cup)	3.3 mg
Turkey, no skin (3 ounces)	2.6 mg
Kidney beans, canned (1/2 cup)	2 mg
Yogurt, plain, low fat (8 ounces)	2 mg
Shiitake mushrooms (1 cup)	2 mg
Sunflower seeds (1/4 cup)	1.7 mg
Almonds (1/4 cup)	0.8 mg

WHAT’S FOR DINNER?!

Loaded Spinach Salad

Like many spinach salads, this one features lots of chopped-up hard-boiled egg. But since most of the calories in an egg are in the yolk, we use just two whole eggs, plus the whites from six additional eggs. The result is a rich, eggy, satisfying spinach salad that keeps the calories in check.

Total Time: 30 min

Prep Time: 15 min

SERVES 2

INGREDIENTS

8 large eggs
6 cup(s) baby spinach
4 tablespoon(s) Creamy Blue Cheese Dressing,(see instructions below)

Creamy Blue Cheese Dressing, divided
1/3 cup(s) reduced-fat mayonnaise
1/3 cup(s) nonfat buttermilk, or nonfat milk
1/3 cup(s) nonfat plain yogurt
2 tablespoon(s) tarragon vinegar, or white vinegar
1 tablespoon(s) Dijon mustard
1/2 teaspoon(s) salt
1/2 teaspoon(s) freshly ground pepper
1/4 cup(s) crumbled blue cheese (1 ounce)

Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

1 can(s) beets, rinsed and sliced
1 cup(s) carrots, shredded
2 tablespoon(s) chopped pecans, toasted

Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low, cover and cook at the lowest simmer for 10 minutes. Pour off the hot water and run cold water over the eggs until they are completely cooled. Peel the eggs, discard 6 of the yolks, chop the remaining yolks and whites.
Toss spinach and 2 tablespoons dressing in a large bowl. Divide between 2 plates. Top with chopped eggs, beets, carrots, and pecans. Drizzle with the remaining 2 tablespoons dressing.