Vitamin is an essential nutrient as they perform various roles in our bodies. Each vitamin carry out special role in our body. It builds our body stronger. Vitamin K is a fat-soluble vitamin also known as blood clotting property.
Vitamin k is an essential vitamin that the body uses to help clot the blood, create healthy bones and also keep the heart strong. There are many foods that provide vitamin K, so having a deficiency of vitamin k is rare.
You can get adequate vitamins from your diet whereas the best way to get the recommended amount of vitamin k is to increase the consumption of vitamin K-rich foods.
Food Rich In Vitamin K
Vitamin K is available in many foods which we regularly add to our diet that includes various green leafy vegetables which are the best source of vitamin. As it is also found in other vegetables, fruits, meat, and fermented food.
1) Dark Green Leafy Vegetables
Dark, green leafy vegetables are rich in vitamin k as well as calcium. Kale is the richest source which is providing a whopping 1103% DV in a 100-gram serving whereas dandelion greens come second with 100 grams serving that provides 535% DV of vitamin K. Other leafy green includes collards, broccoli, cress, turnip. greens, spinach, beet greens, mustard greens, and lettuce each providing 78% DV in a cup serving. You can have these delicious and crispy leafy greens in a salad to boost your vitamin K levels.
2) Dried And Fresh Herbs
Herbs are renowned for their medicinal properties as they are packed with nutrients that include vitamin K. Dried basil, dried thyme, and dried sage are best. Other herbs that are good sources of vitamin K involves fresh parsley, dried coriander, dried oregano as well as fresh basil each providing 13% DV in a tablespoon serving.
3) Mayonnaise
Egg white-based mayonnaise contains 197 mcg of vitamin K2 which is a healthy cholesterol-free source that also contains vitamin E that is good for our hair and skin.
4) Natto
Natto is a sticky fermented breakfast Japanese food made from fermented soybean that contains 1000 mcg of vitamin K2 per 100 grams. It is full of probiotics that help to produce vitamin K2 in your gut. It is also a good source of fibers and proteins which helps to keep your digestion as well as bone health.
5) Turnip Greens
Turnip greens are loaded with vitamin K which contains disease-fighting phytonutrients that lower inflammation and reduce your risk for cancer. Vitamin K in this vegetable also helps to reduce anemia, skin problems and lower the blood sugar level. 426 mcg is exist in a cup of cooked turnip.
6) Mustard Greens
It is one of the best sources of vitamin K.For best results saute this vegetable rather than boiling in order to prevent the leaves and stems from getting watery and soft. One cup of cooked mustard green contains 419 mcg of vitamin K.
7) Collard greens
Collard greens are an excellent source of vitamin K, fiber, iron, and calcium which has an anti-inflammatory property and also helps to reduce cholesterol levels. One cup of steamed collard greens contains around 836 much Vitamin K.
8) Cabbage
This leafy vegetable is incredibly nutritious and is a very good source of vitamin K which provides 95% DV of vitamin k in a 100 grams serving. It is also a good source of other vitamins like vitamin C, B1, B5, and vitamin B6. You can also eat raw cabbage in a salad in rolls and filling along with the other vegetables.
9) Carrots
Carrots fall in the category of ultimate health foods as being rich in antioxidant beta-carotene which is great for our eyes. Carrots are a good source of vitamin in which single medium-sized carrots contain 10% DV of vitamin K as they are rich in vitamin A and vitamin C along with calcium and iron. Being rich in antioxidants, they provide protection against cancer.
10) Soyabean oil
Soybeans are known for their content of protein where it is also an amazing source of vitamin K with 100 grams serving to provide 230% DV of vitamin K so that you can consider using this while cooking.
11) Celery
Celery is known for its rich variety of antioxidants, vitamins, and minerals which is also a good source of vitamin k. It is a good source with 37% DV of this vitamin. It is also rich in folate, potassium, vitamin A and vitamin C.
12) Sun-Dried Tomatoes
Sun-dried tomatoes refer to ripe tomatoes that lose most of their water content by virtue of being dried in the sun for a long time as it is a rich source of vitamin with 100 grams serving to provide 54% DV. You can use these tomatoes in several recipes to impart flavor as they also increase your vitamin K levels.
