Vitamins and minerals are essential for our bodies to function properly. Different vitamins serve different functions in maintaining good health. To avoid diseases and ailments, you must include them all in your diet. We all know that vitamin C promotes immunity, whereas vitamin D is responsible for bone strength. However, there are a few lesser-known vitamins that are equally important. Vitamin K is a vitamin that is rarely discussed but has numerous health benefits. Consuming vitamin K-rich foods promotes bone health and speeds wound healing; it is also required for blood clotting. Let’s learn a little more about vitamin K before we reveal which foods are high in it. Vitamin K is an essential fatty acid. It is a group of compounds divided into two types: vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).
Vitamin K1 is found primarily in plant-based foods, particularly green leafy vegetables. Vitamin K2 is found in animal-based foods. This means that no matter what you eat, you can get this vitamin from both sources. To make things even easier for you, we’ve separated our list of vitamin K-rich foods into two categories: K1 and K2.
5 Vitamin K-Rich Vegetables
There are numerous vegetables from which to get your daily dose of vitamin K. Take note that these plant-based foods will provide your body with vitamin K1 or phylloquinone. Here are the top five vegetarian vitamin K-rich foods.
The nutritional value of spinach is well known. Spinach is high in iron and high in vitamins A, C, and K. This green leafy vegetable is good for bone health and also helps red blood cells function properly in the body. Did you know that 100 grammes of raw spinach contains 483 micrograms of vitamin K1? Because vital vitamins and minerals can be lost during the cooking process, it is best to consume spinach raw. You can put some in your morning smoothie or in your sandwich to enjoy it in a delicious way!
Cauliflower, another popular and well-liked vegetable in India, has numerous health benefits. Cauliflower has numerous health benefits, ranging from maintaining a healthy digestive system to preventing obesity and arthritis. It is also high in vitamin K. Did you know that one cup of cauliflower contains approximately 19% of the daily recommended vitamin K intake? Add a bowl of cauliflower to your meals to reap all of the above benefits. There are numerous ways to cook and eat this vegetable in Indian cuisine; try them all!
Broccoli, which is high in vitamins and antioxidants, can help prevent a variety of health problems if consumed on a regular basis. It eliminates free radicals and boosts immunity to keep you healthy. It’s also simple to incorporate this vitamin K-rich food into your diet; simply blanch or stir fry it and serve it as part of a salad or as a side dish. Broccoli contains 110 mcg of vitamin K per cup. However, with broccoli, you must be careful not to overcook it or it will lose its nutrition and flavour.
Kale is the most nutrient-dense green leafy vegetable. Kale, in addition to being high in fibre, protein, and omega-3 fatty acids, provides 50% of the daily recommended allowance of vitamin K. Raw spinach contains 817 mcg of vitamin K1, making it the highest source of vitamin K in plant-based foods. While kale is not commonly used in Indian cuisine, you can certainly incorporate it into salads, smoothies, or look for healthy and simple ways to incorporate this vegetable into your diet. Because it truly is a nutrient and mineral powerhouse.
Lettuce, a salad staple as well as a delicious crunch factor in your burgers and sandwiches, is high in protein, vitamins A, K, and potassium. This wonderful leafy vegetable can be eaten in a variety of ways. One cup of lettuce contains 61 mcg of vitamin K, which may not seem like much, but it is an easy way to supplement your diet. On days when you can’t get your hands on one of the higher sources of vitamin K, a few fresh lettuce leaves will suffice.
5 Vitamin K-rich meats and dairy products
Animal sources of vitamin K2 are also available. Although in smaller amounts, your body requires vitamin K2. Here are some ways to incorporate it into your diet.
Eggs are the simplest to prepare and can be eaten at any time of day. This high-protein food is also high in vitamin K. A single egg yolk contains anywhere from 67 to 192 mcg of vitamin K2. So, eat some sunny side-up eggs or make an egg curry to get your daily dose of this essential vitamin. This versatile vitamin K-rich food can be eaten in a variety of ways. If eggs aren’t already a staple in your diet, it’s time to start because they provide so much more than just protein.
We are already aware of the numerous advantages of fish. Fish, which is high in omega-3 fatty acids, is essential for the proper functioning of our body and brain. The oils in fish are also extremely beneficial to skin health, capable of doing everything from preventing signs of ageing to protecting it from external damage. But did you know that fish is also high in vitamin K? Cooked salmon and shrimp contain very little vitamin K, but light canned tuna in oil contains 37 micrograms per 3-ounce serving. You now have yet another reason to have grilled fish for dinner tonight!
If you enjoy eating bacon, here’s some good news: you’re getting a good amount of vitamin K in your body. While the high fat content may not be the healthiest addition to your diet, you can certainly balance it out by including this vitamin K-rich food on occasion. Bacon contains 35 mcg of vitamin K per 100 g.
Chicken is next on the list, as it is one of the most popular non-vegetarian foods. It also contains a lot of vitamin K2. Just 100 gms of chicken in your meal can provide you with 60 mcg of vitamin K! Not only that, but chicken liver is high in vitamin K. A 100-gm serving of chicken liver contains up to 13 mcg of vitamin K. However, be careful not to overcook it as you may lose essential nutrients. The safest method is pan-seared or grilled.
Different types of cheese contain varying amounts of vitamin K. 100 gms of blue cheese, for example, contains 36 mcg of vitamin K, whereas 100 gms of hard cheese contains approximately 87 mcg of vitamin K. Whatever your preference, adding a small portion of cheese to your diet will ensure that you get some vitamin K.