Rich Foods Highest In Vitamin K

Vitamin K is a fat soluble vitamin responsible for proper functioning of several bodily systems. The foremost function of this substance is to assist blood clotting process. Moreover, it also helps building and strengthening bones and in preventing kidney stones. Researchers are also looking into the role of vitamin K in treating osteoporosis and Alzheimer’s as well as preventing cancer and cardiovascular disorders.

The deficiency of vitamin K can be extremely detrimental for human health and so can be its overdose. Lack of K vitamin in an individual increase the odds of haemorrhage (bleeding), osteoporosis, bone fracture and easy bruising. In severe cases, vitamin K deficiency can also chock the patient to death. Its overdose, conversely, can bring about vitamin-K-toxicity in the body. Excessive consumption of vitamin K can also cause the blood to thicken and hence can trigger stroke or vascular problems. So, one should always go easy on the consumption of vitamin K so as to avoid both extreme conditions – deficiency or overdose.

The recommended dosage of vitamin K for teens and adults is 75 micrograms and 120 micrograms per day. Vitamin K can be found in many different natural ingredients including vegetables, fruits, herbs, and meat. Listed below are ten vitamin K foods that you can include in your everyday diet to keep up its levels in your body, enabling all of your systems to work efficiently.

1. Kale:

Kale is among the richest natural sources of vitamin K on the planet. This dark-green leafy vegetable is considered as a powerhouse of several vital vitamins, minerals and powerful antioxidants. However, for drawing optimum health benefits of kale one ought to use it in well-cooked form rather than raw.

2. Spinach:

One of the healthiest and most commonly used leafy veggie, spinach, is another excellent dietary source of vitamin K. A single serving of boiled spinach supplies 888.48 mcg of this essential nutrient.

3. Dried Herbs:

Long employed to serve medical purposes, herbs are naturally packed with various vital nutrients including vitamin K which makes it a good option among the vitamin k sources. Dried basil, sage, thyme, coriander, marjoram, oregano and parsley are considerable options to incorporate in routine diet for increasing your vitamin E intake.

4. Spices:

Hosting a significant content of vitamin C and E, red chilli powder is a great addition to spice-up a cuisine and get your daily vitamin K needs. Curry powder, paprika and cayenne also contain decent amounts of vitamin K. Try adding these spices in your regular soups and salads.

5. Fish Oils:

Virtually all sorts of fish oils are excellent providers of vitamin K and essential fatty acids like Omega 3. Do include fish and fish oils in your routine diet to maintain better health.

6. Plums:

Plums also contain high dosages of vitamin K. A single serving of plums is found to supply 248g of this vitamin.

7. Cruciferous Vegetables:

Cruciferous vegetables such as turnip greens, collard greens and mustard greens are another rich source of vitamin K. One cup of boiled or steamed turnip green provides you with 529.34 mcg of this vitamin. It is suggested not to boil the cruciferous veggies for more than five minutes or they’ll lose most of their nutritious values.

8. Cucumbers:

If you like cucumbers, then now you’ve a good reason to consume more of them. They hold high concentrations of vitamin K and can be an ideal snack option if you’re seeking ways to supplement your vitamin K intake.

9. Swiss Chard:

Innately packed with goodness of several vital vitamins and minerals as well as potent antioxidants, Swiss chard is known to provide 8738 mcg of vitamin K per 200 calorie serving. It makes a great substitute for spinach.

10. Brussels sprouts:

Last but not the least, Brussels sprouts! Although they’re quite unfriendly for kids, these low-calorie veggies are rich in vitamin K. Do incorporate sprouts in your regular diet plan so as to get 300 μg of the vitamin K per serving. Apart from these, fruits like Blueberries and Raspberries also are foods rich in Vitamin K.

11. Parsley:

Herbs are well-known for their various medicinal properties and high nutritional value. Parsley is one of the most popular herbs around the world with high nutritious value and many health benefits. Two tablespoons of this herb has 124.64 mcg vitamin K content. It is popularly used for enhancing the flavor and taste of different foods in various cuisines.

12. Romaine Lettuce:

This healthy and tasty green leafy vegetable is often eaten raw in salads. It is another rich source of vitamin K with 2 cups of these leaves containing 96.35 mcg of this vitamin. Romaine lettuce is often used for garnishing various dishes and is added to sandwiches for enhancing their taste and nutritious value.

13. Broccoli:

Broccoli is one of the most well-known and highly nutritious green vegetables available throughout the world. The vitamin K content in one cup raw broccoli is around 92.46 mcg. It is consumed after steaming properly for no longer than 5 minutes as overcooking broccoli destroys both its flavor and nutritional value.

14. Asparagus:

This is a fleshy green vegetable rich in a wide range of vitamins, minerals and other nutrients. One cup of raw asparagus has 55.74 mcg of vitamin K. This succulent and tender vegetable is often added to salads and omelets while they are also used for enhancing the taste of various pasta as well as chicken dishes.

15. Basil:

Basil is another nutritious herb which is consumed both in fresh and dried form. It is another good source of vitamin K with two teaspoonfuls of this herb containing 48.01 mcg of the vitamin. One of the most popular uses of basil is for making a type of sauce called pesto. This herb is widely used as a main ingredient for preparing different dishes in cuisines all over the world.

16. Thyme:

Thyme is an easily available herb with a strong aroma and many health benefits. Fresh and dried thyme is used in various bean, vegetable and egg dishes to add to their flavor. Two teaspoonfuls of this herb have 48.01 mcg vitamin K which makes it one of the most vitamin K-rich herbs. It is also added to various pasta dishes, soups and fish.

17. Leeks:

Leeks are varieties of allium vegetables having a unique combination of many sulfur-containing nutrients and flavonoids. These are also rich in vitamin K with 1 cup of raw leeks containing 41.83 mcg of this vitamin. Leeks are added to salads, omelets and vegetables while this vegetable can also be eaten after sautéing them with lemon juice and herbs.