10 Foods High in Vitamin K

Vitamin K is a key part in the general health. It helps blood form clots or coagulate and is an essential component for bone’s strength. Vitamin K2 works closely and vitamin D both increasing the effectiveness in the other. Vitamin K1 is mostly found in vegetables, while vitamin K2 is a major component in dairy products as well as other animal-based products. people with chronic deficiency in vitamin K are at the danger of developing diseases, including cognitive decline, cardiovascular disease (including dementia) osteoporosis, tooth decay. Insufficient vitamin K may be a contributing factor to the development of Lung cancer in the prostate leukemia and liver cancer as well as pneumonia and other infections. Consuming foods high in vitamin K can keep blood healthy, and the bones healthy.

1. Kale and Leafy Greens

This leafy green belonging to the cruciferous group provides 7 times daily suggested consumption (DRI) of Vitamin K, in just one cup. It also has more than the DRI of vitamin A and C. Kale contains antioxidants that assist in preventing the damage caused by free radicals throughout the body. Lutein is one of the antioxidants can help protect eyes from damage caused by light. Other leafy greens which provide more than 100 percent DRI in vitamin K in a cup include parsley, beet leaves sauteed mustard greens Swiss chard, as well as spinach.

2. Natto

The traditional Japanese food, made from fermented soybeans has an undiscovered taste, but provides an array of nutrients which contains vitamin K2. Postmenopausal women might require a boost in vitamin K intake in order to maintain bone density and avoid osteoporosis. One cup of natto can provide approximately half of all the DRI in vitamin K in the diet of 2000 calories. Natto is a significant source of proteins and mineral in addition, manganese and iron, copper and magnesium. It also contains calcium, magnesium zinc, potassium, phosphorus and selenium. Natto also has vitamin B6 and C folate, riboflavin and Thiamin.

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3. Brussels Sprouts

Cruciferous vegetables are nutritious and is low in calories. When compared to other veggies they are also abundant in protein. A teaspoon of Brussels sprouts can meet your average vitamin C and vitamin K requirements for the entire day. Brussels sprouts are a great source of vitamin C and K. They have also earned themselves a spot among the top 20 most healthy foods by having the most awe-inspiring ANDI ratings (Aggregate Nutrient Density Index). The reason they were chosen for this honor is because of their high mineral, vitamin, and phytonutrient levels.

4. Broccoli

One cup serving of chopped, raw broccoli can provide the 116 percent DRI for vitamin K, based on the 2000-calorie diet. This super-nutrient food is packed with many essential minerals and vitamins, such as vitamins C and A folate, potassium, and manganese. To extract the maximum amount of nutrients from broccoli, consume it fresh or lightly steamed. The longer the broccoli is cooked in a manner such as boiling, the more nutrients are released.

5. Cabbage

Another cruciferous plant that is rich in Vitamin K. Cabbage contains 85 percent of DRI in just one cup of. Studies have shown that cabbage to be an important element in decreasing the risk of developing the type-2 diabetes. There are a lot of flavonoids and phenols found in cabbage that provide antioxidant benefits that can reduce the risk of developing cardiovascular disease. Cabbage comes in a variety of varieties, such as green and red leafy cabbages, as well as the crisp Napa cabbage. Bok Choy is one of the most well-known cabbage that is used in Asian cuisines.

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6. Scallions

While scallions or green onions aren’t nutritional powerful as some of the items on this list They are rich in vitamin K and other nutrients. Two tablespoons of scallions contain more than 30 per cent of the recommended daily amount in vitamin K. They also have plenty of Vitamin A.

7. Prunes

The dried fruit is primarily recognized for its laxative effects however it is able to do more than keep you from getting sick. A half cup of prunes has about 65 per cent of DRI Vitamin K, as well as significant quantities of vitamins A and B6, as well as riboflavin Niacin, potassium manganese, copper, and riboflavin. Prunes have been shown to help fight the loss of bone density due to radiation. A different study on women who are postmenopausal showed how regular eating of prunes may help prevent the loss of bone mass due to osteoporosis.

8. Fermented Dairy Products

The general rule for dairy foods is the more in fat, the greater the vitamin K it contains. A study from 2017 found that dairy products with full fat content contained significant quantities in vitamin K2, which accounts for 90 % of the total vitamin K found in dairy products. Fat-free or reduced-fat products such as Greek yogurt and cottage cheese, as well as yogurt and cheddar cheeses contain 20 percent or less of vitamin K that is found in full-fat dairy products such as fresh and blue cheese semi-soft cheese.

9. Asparagus

Asparagus is an excellent supply of Vitamin K. One serving4 spearsprovides around 35 percent of daily dose of Vitamin K and a good quantity of folate and B vitamins. Asparagus is a rich source of antioxidants and nutrients that aid in improving cognitive performance and help keep the urinary tract in good health. Also, it is a source of healthy fiber that aids in weight loss, by giving you a feeling of fullness for longer and aiding in digestion.

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10. Fresh and Dried Basil

Two tablespoons of freshly chopped basil have 27 percent DRI in vitamin K just one tablespoon of dried herb gives an average of 96 percent. Other herbs that are rich in vitamin K are dried sage, fresh parsley, thyme dried cilantro and parsley.

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