If you are looking for ways to improve your health, you may consider adding more vitamin K-rich foods to your diet. But what does vitamin K do? Vitamin K is essential for many aspects of health, including blood clotting and bone health. In this blog post, we will discuss 13 foods high in vitamin K. So, what are you waiting for? Start adding these delicious and nutritious foods to your diet today!
The Importance Of Vitamin K
Vitamin K is a fat-soluble vitamin that plays a role in many essential processes in the body, including:
- Blood clotting: Vitamin K helps with blood clots, essential for preventing excessive bleeding.
- Bone health: These fat-soluble vitamins are necessary for the absorption of calcium, which is essential for strong bones.
- Heart health: Vitamin K is an effective dietary vitamin that reduces the risk of heart disease.
Now that we know what vitamin K2 does, let’s look at some foods that are high in this critical nutrient.
13 Foods High in Vitamin K
Here are 13 foods that are high in vitamin K:
Broccoli
Broccoli is a cruciferous vegetable high in vitamin K. It is also a good source of fiber, vitamin C, and antioxidants. Broccoli is an excellent addition to any diet and can be eaten raw or cooked. Other vital roles of broccoli in the body include supporting detoxification and reducing inflammation.
Brussels Sprouts
Like broccoli, Brussels sprouts are a cruciferous vegetable high in vitamin K. They are also a good source of fiber, vitamins C and A, and antioxidants. In addition, Brussels sprouts can be eaten raw or cooked, making them a great addition to any diet.
Kale
Kales are green leafy vegetables high in vitamin K. It is also a good source of vitamins A, C, and B-12, as well as calcium and iron. Kale can be eaten raw or cooked, making it a great addition to salads or smoothies. In addition, kale contains antioxidants that help to protect the body against disease.
Cabbage
Cabbage is a leafy green vegetable that is often overlooked. However, it is packed with nutrients and has various health benefits. For example, cabbage is a good source of vitamin K, essential for bone health. It also contains sulforaphane, a compound that has been shown to reduce cancer risk. Furthermore, cabbage is low in calories and contains fiber, which can help to promote weight loss.
Spinach
Spinach is a leafy green vegetable that is packed with nutrients. It is an excellent source of vitamins A, C, and K, as well as iron and magnesium. Spinach is also low in calories and fat, making it a healthy food choice. Not only is it delicious in salads or sauteed as a side dish, but spinach is also incredibly good for you.
Swiss Chard
This is another ideal vitamin K source if you want to increase your intake. Swiss chard is also high in vitamins A and C, magnesium, potassium, and iron. One cup of cooked Swiss chard provides over 1000% of the DV for vitamin K!
Natto
Natto is a fermented food that is popular in Japan. It is made from soybeans and has a strong flavor. Natto is an excellent source of vitamin K, protein, fiber, and vitamins B-12 and C. One cup of natto provides over 2000% of the DV for vitamin K! This is as per the office of dietary supplements.
Parsley
Parsley is often used as a garnish but has many health benefits. Parsley is high in vitamins A and K, calcium, and iron. Furthermore, parsley contains antioxidants that can help to protect the body against disease. Vitamin K supplementation with parsley goes a long way.
Prunes
Prunes are a type of dried plum high in fiber and vitamins A and K. Prunes are also a good source of potassium and magnesium. Furthermore, prunes contain antioxidants that can help to protect the body against diseases and infections.
Dandelion Greens
Dandelion greens are leafy green vegetables that are packed with nutrients and have various health benefits. Dandelion greens are an excellent source of vitamin K and vitamins A, C, and B-12. They also contain calcium, iron, and magnesium. One can consume Dandelion greens raw or cooked, making them a versatile addition to any diet.
Fermented Dairy Products
Fermented dairy products, such as yogurt and kefir, are high in vitamin K. They are also a good source of protein, calcium, and vitamins B-12 and C. Fermented dairy products can be a part of a healthy diet and can help to promote gut health. Additionally, these foods contain probiotics that can help to improve digestion.
Eggs
Eggs are a nutritious food high in protein and vitamins D and B-12. They are also a good source of iron, phosphorus, and selenium. Furthermore, eggs contain antioxidants that can help to protect the body against disease. Eggs can be eaten for breakfast, lunch, or dinner and make a great addition to any diet.
Asparagus
Asparagus is a nutrient-dense vegetable that is worth adding to your diet. Asparagus is an excellent source of vitamins A, C, and K. It also contains fiber, potassium, and folate. Asparagus can be eaten raw or cooked, making it a versatile addition to any diet. Additionally, when you consume asparagus, you also get a good dose of antioxidants. This helps your body to fight off disease and infection.
Best Ways to Incorporate Foods High in Vitamin K Into Your Diet?
There are a variety of ways that you can incorporate foods high in vitamin K into your diet. For example, you could add leafy green vegetables to salads or soups, include fermented dairy products in smoothies or yogurt bowls, or eat eggs for breakfast. Asparagus makes a great side dish or can be added to stir-fries and other dishes. You can also get your daily dose of vitamin K supplements. However, it is always best to speak with a healthcare professional before starting any new supplement.
FAQs About Vitamin K
What are the benefits of vitamin K?
Vitamin K is essential for bone health and helps to promote healthy blood clotting. It is also believed to have cancer-protective properties.
What foods are high in vitamin K?
A variety of foods are rich in vitamin K, including leafy green vegetables, fermented dairy products, eggs, and asparagus.
How much vitamin K should you consume daily?
The recommended dietary allowance (RDA) for vitamin K is 120 micrograms/day for adults. However, speaking with a healthcare professional is essential to determine the right amount for you.
Can one consume excess vitamin K?
It is possible to consume too much vitamin K. However, this is typically only a concern for people taking blood-thinning medications. If you are on any medication, you must speak with your healthcare professional before making any changes to your diet.
Conclusion
Vitamin K is an essential nutrient that offers a variety of health benefits. A variety of foods are rich in vitamin K, including leafy green vegetables, fermented dairy products, eggs, and asparagus. You can easily incorporate these foods into your diet by adding them to salads or soups, including fermented dairy products in smoothies or yogurt bowls, or eating eggs for breakfast. So why not start using them right away?
