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Bang smiled. What they were doing in her department, she suggested, was really trying to emulate the effectiveness of the British Council and the BBC, those prime movers of soft power. She was surprised when I mentioned how the current British government seemed intent on starving that success story, undermining the BBC, slashing the budget of the “woke” British Council, shutting down university creative and design courses. “Why?” she asked. “Search me,” I replied. But then I guess that’s the thing about waves: for every one that advances, there are always plenty of others in retreat. For a balanced and filling meal, you can pair these delicious root vegetables with a protein source such as beans or meat, some dark greens or colorful vegetables, and a little fat. Summary Sweet potatoes boast 16% of the DV for potassium in just 1 mashed cup (328 grams), plus some protein, fiber, and vitamin A. 3. Spinach

From sweet treats to vegetables to, even, alcohol, it’s all there. Frequently Asked Questions What are some healthy options for foods starting with K? Sweet potatoes are a hugely versatile vegetable, and they can be used as a standalone dish or in a variety of others. 15. Kombu Like the situation in Korea, Japan also faced a crisis in Japan's traditional dietary cultures due to westernization of diet, and Washoku, Japanese dietary culture to celebrate the New Year) was listed as a UNESCO Intangible Cultural Heritage of Humanity in 2013 as a way to maintain its disappearing tradition [ 60, 61]. The amount of Vitamin K needed also depends on whether you’re male or female, how old you are, and for women, if they’re pregnant or breastfeeding: An SY, Lee MS, Jeon JY, Ha ES, Kim TH, Yoon JY, et al. Beneficial effects of fresh and fermented kimchi in prediabetic individuals. Ann Nutr Metab. 2013;63(1–2):111–9.Shi L, Brunius C, Johansson I, Bergdahl IA, Lindahl B, Hanhineva K, et al. Plasma metabolites associated with healthy Nordic dietary indexes and risk of type 2 diabetes—a nested case-control study in a Swedish population. Am J Clin Nutr. 2018;108(3):564–75. American Heart Association: “A primer on potassium,” “How potassium can help control high blood pressure.” Of all the vitamins and minerals, it’s Vitamin K’s ‘job’ to aid blood clotting and wound healing. It keeps our bones healthy too. For all that virtual interactivity, there is, too, a powerfully traditional sense about much Korean culture. One night in Seoul I had dinner with 84-year-old Shim Young-soon, who is the something like a cross between Delia Smith and Elizabeth David in Korean cuisine. She appeared in her daughter’s restaurant wearing stiff Korean silks. Shim has evangelised Korean cooking for 50 years and watched it grow from being the poor relation of world cuisine to an antioxidant-rich, Michelin-star turn.

I mentioned to her an interesting metric, the annual Good Country Index, which attempts to quantify how effective countries are in selling positive ideas of themselves. Last year, Korea was at No 6 in its list of global cultural influence (Britain was at No 23). Keep in mind that these foods do contain some potassium. So if you're watching your potassium levels, it’s recommended that you keep your serving to half a cup. Takeaways K1 is mostly found in green leafy vegetables, such as kale, spinach and broccoli, and is identified by the NHS as the main dietary form of vitamin K. A study has found K2 in some Dutch and French cheeses, although the content varies substantially and is dependent on the type of cheese, the time of ripening, the fat content and the geographic area where the cheese is produced. Higher fat and aged cheeses were found to have greater levels of K2, with camembert, gouda and edam all containing a good amount. Vitamin K’ refers to a small group of vitamins, the two main forms being K1 (phylloquinone) and K2 (menaquinones). Both have similar functions, though more studies are needed to fully understand differences between them. It is believed K2 may be absorbed better and stored for longer in the body than K1. But the body can also convert some of the K1 you eat into K2. Next on the list is Kirsch, which is an alcoholic beverage of the brandy family. It is traditionally made by fermenting Morello cherries, but now there are a wide variety of other cherries used in production.

Korea Disease Control and Prevention Agency. Korea National Health and Nutrition Examination Survey: Food intake. https://www.khidi.or.kr/nutristat. Accessed 12 Dec 2022. Our insightful research, advisory and investing capabilities give us unique and broad perspective on sustainability topics. Kwon YJ, Lee HS, Park G, Lee JW. Association between dietary sodium, potassium, and the sodium-to-potassium ratio and mortality: a 10-year analysis. Front Nutr. 2022;9:1053585. Kwon DY. The answer for a healthy life is a Korean Traditional diet. In: Kalidas S, Shin DH, editors. Korean food system. New York: CRC Press; 2022. p. 65–106.

These make a yummy addition to any meal, but ensure you cook them thoroughly before eating, otherwise they could cause an upset stomach. 12. Kim Chi

Krznarić Ž, Karas I, Kelečić DL, Bender DV. The Mediterranean and Nordic diet: a review of differences and similarities of two sustainable, health-promoting dietary patterns. Front Nutr. 2021;8:683678.