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The Top 10 Foods High in Vitamin K

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The Top 10 Foods High in Vitamin K

The Top 10 Foods High in Vitamin K:-Vitamin K is vital for blood coagulation, bone health, and cardiovascular function. K1 (phylloquinone) is found in plant foods and K2 (menaquinone) in animal and fermented foods. Getting enough vitamin K can improve health. Here are 10 vitamin K-rich foods.

 1. Kale

Kale is a vitamin K powerhouse. One cup of cooked kale contains 1,062 micrograms of vitamin K, 1,400% of the RDA. These leafy greens are rich in antioxidants, vitamins A and C, and calcium. Kale works well in salads, smoothies, and cooking.

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2. Spinach

Spinach is another vitamin K powerhouse. Cooked spinach has 888 micrograms per cup. In addition to vitamin K, spinach is rich in iron, magnesium, vitamins A and C. Mild flavour makes it suitable for salads, sautés, and soups.

 3. Swiss Chard

Swiss chard has 573 micrograms of vitamin K per cooked cup. Fibre and other nutrients are abundant. Swiss chard, available in red, green, and yellow types, adds colour to sautéed, steamed, or raw salads.

4. Broccoli

Broccoli has 110 milligrammes of vitamin K per cooked cup and lots of fibre. These cruciferous vegetables are rich in vitamins C and A, folate, and potassium. Try broccoli grilled, steamed, or stir-fried.

5. Brussels Sprouts

Brussels sprouts, a holiday favourite, contain 156 mcg of vitamin K per cooked cup. The fibre and vitamin C in these little cabbages make them a healthy side dish. Roasting or sautéing Brussels sprouts with garlic and olive oil improves flavour.

6. Natto

Natto, a fermented soybean dish from Japan, is rich in vitamin K2. Vitamin K2 can be over 1,000 mcg per serving. Probiotic-rich natto supports digestive health. Although its texture and flavour may take some getting used to, it can be eaten with rice or sushi.

7. Kale Greens

Kale leaves are nutrient-dense but generally neglected. They provide 530 micrograms of vitamin K per cooked cup. They do well in salads, soups, and smoothies like other leafy greens.

8. Lettuce Green

Vitamin K is found in green lettuce, especially romaine, at 50 micrograms per cup. They offer fibre and moisture to salads and sandwiches despite having less vitamin K than darker greens.

9. Fermented Dairy

Fermented cheeses like Gouda and Edam are high in vitamin K2. Gouda has 76 micrograms per serving. These cheeses flavour foods and provide gut-healthy bacteria.

10. Asparagus

Delicious asparagus has 57 micrograms of vitamin K per cooked cup. It’s rich in folate, vitamins A, C, and E. Grilled, steamed, or roasted asparagus adds variety to meals.

Conclusion

Consuming a mix of these foods can help you meet vitamin K demands. There are many tasty leafy greens, fermented meals, and cruciferous veggies. A balanced diet rich in these items helps boost bone strength and cardiovascular health. To get the most out of vitamin K, eat a variety of foods.

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