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Vitamin K is a group of essential fat-soluble vitamins that are important for the body. They play a huge role in bone metabolism, regulating blood calcium levels, and blood clotting. Without Vitamin K, the body cannot produce the protein called prothrombin. This protein is important for bone metabolism and blood clotting. Vitamin K deficiency can increase the time for clotting. As a result, it can lead to excessive bleeding and hemorrhage. You must know about the Vitamin K rich foods so that you don’t suffer from a deficiency of this vitamin.
15 Vitamin K Rich Foods
Vitamin K1 is also known as phylloquinone. You can get this vitamin from plants. It is the primary source of dietary Vitamin K. Vitamin K2 is a lesser source of dietary Vitamin K. It is also known as menaquinone. You can find it in fermented and animal-based foods. Vitamin K strengthens bones and reduces the risk of fractures. It is also good for cognitive health and heart health. Let’s take a look at the 15 Vitamin K rich foods that you must incorporate into your diet.
1. Green, leafy vegetables
Green, leafy vegetables have a high Vitamin K content. Kale is the best source of Vitamin K among green leafy vegetables. If you have a 100 grams serving of kale, you will get 1103% of the daily recommended value of Vitamin K. Dandelion greens is the second best source of Vitamin K. A 100 grams serving of dandelion greens provides 535% of the daily recommended value of Vitamin K. Thus, they are the best Vitamin K rich foods. Other green, leafy vegetables that are rich in Vitamin K are spinach, lettuce, collards, turnip greens, and mustard greens. You can enjoy these green, leafy vegetables in a salad to increase your Vitamin K levels.
Broccoli is one of the best Vitamin K rich foods. It is a great nutrient-dense food that belongs to the cabbage family. Apart from Vitamin K, it contains various nutrients. If you have a 100 grams serving of broccoli, you will get 176% of the daily recommended value of Vitamin K. It will boost your immune system and keep your heart healthy. It will strengthen your bones and prevent cancer. You can have broccoli soup or steamed broccoli to enjoy the health benefits of the vegetable.
3. Brussels Sprouts
Brussels sprouts are a delicious, nutrient-dense vegetable. It is rich in Vitamin K. If you have one Brussels sprout, it will provide you with 42% of the daily recommended value of Vitamin K. The green vegetable is also rich in selenium that can reduce the risk of various types of cancers. Brussels sprouts help in digestion and keep the heart healthy. Apart from Vitamin K, the green vegetable contains Vitamin A and Vitamin C. It is also rich in iron, copper, magnesium, potassium, phosphorus, manganese, folate, and dietary fiber. Therefore, you must add this nutrient-dense vegetable to your diet. You can have steamed Brussels sprouts with your meals.
4. Dried and fresh herbs
Dried and fresh herbs are one of the best Vitamin K rich foods. Herbs are rich in nutrients and have medicinal properties. Dried basil, dried sage, and dried thyme are the best herbs that are rich in Vitamin K. If you have one tablespoon of dried herbs, you will get 64% of the daily recommended value of Vitamin K. Other dried herbs rich in Vitamin K are dried coriander, dried marjoram, and dried oregano. Fresh parsley is a great source of Vitamin K. It can provide you with 82% of the daily recommended value of the fat-soluble vitamin.
Cabbage is a great source of Vitamin K. If you have a 100grams serving of cabbage, you will get 95% of the daily recommended value of Vitamin K. Apart from Vitamin K, it also contains Vitamin B1, B5, B6 and Vitamin C. You can have raw cabbage in your salads. You can also prepare delicious cabbage rolls or fillings.
6. Spring Onions
Spring onions are one of the best Vitamin K rich foods. If you have a 100 grams serving of spring onions, you will get 259% of the daily recommended value of Vitamin K. They are also rich in B-complex vitamins such as folic acid, pyridoxine, niacin, riboflavin, and thiamine. They also contain essential minerals such as calcium, manganese, iron, and copper. You can add spring onions to your soups or stews to increase your Vitamin K levels. You can also incorporate them into your green salad.
This vegetable is packed with nutrients. It is known especially for its disease-fighting properties. You should eat the vegetable in its steamed form if you want to reap its maximum health benefits. It provides 100% of the daily recommended value of Vitamin K in a 100grams serving. Asparagus is also rich in Vitamin A, Vitamin C, Vitamin E, folate, and chromium. It is a great source of dietary fiber.
8. Chilli, Paprika, Curry, and Cayenne powder
You will be surprised to know that many spices are a great source of Vitamin K. You must be using chill powder for flavoring soups, stews, and other recipes. Chilli powder is a wonderful source of Vitamin K. It provides 132 % of the daily recommended value of Vitamin K in a 100grams serving. It is also rich in Vitamin C and Vitamin E. Paprika, curry, and cayenne powder are also rich in Vitamin K.
Carrots are one of the most popular Vitamin K rich foods. It is a healthy food because it contains the antioxidant called beta-carotene which is beneficial for your eyes. If you have a medium sized carrot, you will get 10% of the daily recommended value of Vitamin K. Apart from Vitamin K, carrots are rich in Vitamin A and Vitamin C. As they are rich in antioxidants, they prevent cancer and cardiovascular diseases.
Tomatoes are one of the most delicious Vitamin K rich foods. Sundried tomatoes are a great source of Vitamin K. These are ripe tomatoes that have lost their water content after being dried under the sun. If you have a 100 grams serving of sundried tomatoes, you will get 54% of the daily recommended value of the fat-soluble vitamin. As tomato is a delicious food, you can use it in various recipes. It will not only impart flavor to your recipes but also increase the Vitamin K levels in your body.
Prunes are great for your health as they are rich in essential nutrients. They are a great source of Vitamin K. If you have a single prune, you will get 7% of the daily recommended value of Vitamin K. They are also rich in iron, zinc, and fiber. If you are looking for a healthy snack, you should start having prunes. They will provide the essential nutrients to your body.
Soybeans are one of the best Vitamin K rich foods. They are rich in protein and considered one of the healthiest foods. You can have a cup of raw soybeans to increase your Vitamin K levels. Alternatively, you can also have soybean oil which is rich in Vitamin K. Soybean oil can provide 230% of the daily recommended value of the fat-soluble vitamin in a 100 grams serving. You can use soybean oil for cooking.
Celery is packed with vitamins, minerals, and antioxidants. It is a wonderful source of Vitamin K. The green vegetable provides 37% of the daily recommended value of the fat-soluble vitamin in a 100 grams serving. It also contains Vitamin A and Vitamin C in high amounts. Celery is also rich in potassium and folate.
14. Ground Cloves
Ground cloves are used to enhance the flavor of various recipes. They are a great source of Vitamin K. If you have one tablespoon of ground cloves, you will get 12% of the daily recommended value of Vitamin K. You can easily incorporate them in your diet by adding them to your recipes. You can use them in both savory and sweet recipes.
Most people enjoy having a cucumber salad in summer. They are cool and refreshing. You can eat them in raw form or marinate them in vinegar. Cucumbers are one of the best Vitamin K rich foods. However, peeling the cucumber will decrease its Vitamin K content to some extent. A cup of non-peeled cucumber can provide 17 micrograms of the vitamin. On the other hand, a cup of peeled cucumber can provide 8.6 micrograms of the vitamin. Cucumbers are an ideal snack in summer. If you want to increase your Vitamin K intake, you should start having cucumbers regularly.
These are the 15 Vitamin K rich foods that you must add to your diet. Vitamin K deficiency can result in osteoporosis, excessive bleeding, and hemorrhage. In order to stay healthy, you must ensure that you intake an adequate amount of Vitamin K. If you include these 15 foods in your diet, you will never suffer from Vitamin K deficiency. All these foods are delicious and easily available. Do not take a Vitamin K supplement without the advice of your doctor. You should just incorporate more Vitamin K rich foods into your diet to maintain good health.