Many studies have concluded that vitamin K is necessary to build and strengthen your bones. Vitamin K also plays a significant role in preventing blood clotting, which is a debilitating health condition. This process is called coagulation. The K of vitamin K is derived from the German word – koagulation for coagulation.
Nutritionists recommend 90 mg of vitamin K per day to senior women whereas men require around 120 mcg. Recent studies have revealed that vitamin K can impede the occurrence of chronic diseases such as Alzheimer’s and osteoporosis.
This vitamin has shown positive effects on the symptoms associated with cancer and cardiovascular diseases, like hypertension. You can obtain vitamin from several leafy green vegetables and okra, green beans, or broccoli along with certain fruits and nuts. Vitamin K deficiency contributes to weak bones and leads to many bone disorders if not treated in time.
15 Top Foods That Are High in Vitamin K
It is worth noting that vitamin K has two types, which are vitamin K-1 (phylloquinone) and vitamin K-2 (menaquinones). You can obtain vitamin K-1 from plants whereas vitamin K-2 is only present either in fermented foods or animal-based foods.
This is why nutritionists suggest consuming soybean or soybean oil. Nutritionists suggest obtaining vitamins through food sources as these sources do not affect your health adversely. Therefore, incorporate soybean into your daily diet and feel the difference.
2. Ground Cloves
One tablespoon of ground cloves provide 7 grams of vitamin K. You can make it a part of your recipes to get a daily dose of the vitamin K. Ground cloves are the versatile spice that blends in well with savory and sweet recipes.
Celery is a superfood that is packed with several nutrients, including vitamin K. You can incorporate fresh pieces of celery into your salad bowl to consume a nutrient-dense meal. One cup of celery is loaded with 100 grams of vitamin K which strengthens your bones and you do not have to put any significant efforts.
Carrots are the ultimate source of vitamin K. You can incorporate this delicious root vegetable into several salads recipes or add to smoothies as well. Nutritionists revealed that a medium-sized carrot contains 10% vitamin K, which improves your vision.
5. Sun-Dried Tomatoes
Not only flavor, but you can also obtain a considerable amount of vitamin K from dried tomatoes. This form of tomato goes well with various recipes and becomes a mouth-watering way to obtain vitamin K. Therefore, do not forget to top off your salad bowls with chunks of savory dried tomatoes.
6. Pickled Cucumber
If you have not tried pickled cucumber, now, you have a reason to stock your refrigerator with pickled cucumber. Nutritionists reveal that a single pickled cucumber contains 100 mg of vitamin K that promote your overall health. However, you should pick a variety with less sodium to avoid any adverse effects on your body.
You will be pleasantly surprised to find that paprika does not only add flavor to your soups or stews, but it is also a source of vitamin K. You should add a teaspoon (or as per your preference) of paprika to your meals to get maximum benefits of the spice. Plus, you can get adequate levels of this vitamin from other spices like cayenne and curry powder.
Consuming cabbage raw or via fillings provides 100 grams of vitamin K. Nutritionists recommend that consuming raw cabbage at least twice a week can save you from the need to consume vitamin K supplements.
Incorporating cabbage into your diet keeps you full and energetic, maintaining overall health.
9. Spring Onions
Scallions or spring onions provide 100 grams of vitamin K. The best way to consume this vegetable is to add it to wraps and salads. If you are a fan of soup or stew, you can garnish your bowel with fresh spring onions. You should know that nutritionists recommend consuming both the green and white part to get a whopping amount of vitamin K along with other essential nutrients.
10. Brussels Sprouts
This versatile vegetable promotes digestion and fight factors that contribute to certain types of cancers. Apart from its fantastic health benefits, Brussels sprouts are rich in vitamin K. So, do not forget to steam some Brussels sprouts with your next meal to increase the levels of this vitamin in your body. Vitamin K deficiency contributes to cholesterol problems which you can prevent via Brussels sprouts in a short time span.
Broccoli is one of the superfoods. This nutrient-dense vegetable is low in calories. So, you can consume it on a daily basis without worrying over calorie intake. Plus, the levels of vitamin K are high in broccoli which functions to strengthen your heart and immune system. Vitamin K obtained by broccoli prevents congenital disease and birth defects which is why nutritionists encourage pregnant women to increase the consumption of broccoli during pregnancy.
12. Dried and Fresh Herbs
Dried sage, basil, and thyme are loaded with vitamin K. Just one teaspoon contains 64% vitamin K. Dried herbs are a quick way to prepare mouth-watering soups, curry, stews, and other dishes. Apart from dried herbs, you should consume fresh coriander, marjoram, and parsley to maintain suitable levels of this vitamin in your body.
13. Leafy Green Vegetables
Kale, collard greens, lettuce, mustard greens, Swiss chard, spinach, or turnip greens are all great salad options. You can steam or sauté these dark and leafy vegetables to get nutrients like vitamin K in no time.
Only spinach provides 88% of vitamin K. So, when you prepare a meal that contains these leafy vegetables, you will surely get a boost of this vitamin
Have you ever thought about munching on a snack and obtain vitamin K? Prunes are rich in several nutrients along with vitamin K and make a healthy snack option for children and adults alike.
This dried variety of prunes contains 7% of vitamin K. If you are out of snack options, look no further than a bowl of prunes and stock up this vitamin in your body.
Fresh and chilled blueberries are nothing less than a treat. This fruit benefits your health whether consumed via a smoothie or dessert. Also, ½ cup of blueberries contains around 14 mcg of vitamin K. If you are looking for a savory option to obtain vitamin K, munch on some sweet and sour blueberries.
Natural sources are free from adverse effects. However, if you are prescribed blood thinners, such as warfarin (Coumadin), consult your doctor before consuming foods rich in vitamin K.