10 Foods That Are Rich In Vitamin K

Vitamins are essential nutrients because they perform various roles in our bodies. Each vitamin performs a special role in our body to build it stronger. Vitamin K is one of them. Vitamin K is a fat-soluble vitamin known for its blood clotting property.

Vitamin K is a nutrient that helps in the synthesis of various proteins. Prothrombin is one of the proteins which is prepared by vitamin K. Prothrombin helps in blood clotting and healthy bone metabolism.

This vitamin activates another protein named – osteocalcin which is responsible for bone strengthening and regulates the blood calcium levels.

# Spinach

Dark, green spinach is considered as the healthiest source of vitamins, minerals, and iron. Spinach is rich in vitamin K. 100 grams of raw spinach gives you 483 mcg of vitamin K1. Try to eat spinach in raw form or you can boil them strictly for 1 minute to prevent the loss of nutrients.

# Cooked kale

Cooked kale is the best source of plant-based vitamins. A cup of cooked kale can give you 817 mcg of vitamin K. For better flavor and nutrition, cook the kale for 5 minutes before consumption.

# Broccoli

Broccoli is packed with vitamins and antioxidants. It strengthens your immunity and destroys dangerous free radicles. The vitamin K content in one cup of cooked broccoli is 110 mcg. Be sure that it shouldn’t be overcooked otherwise it will lose its flavor and nutrition.

# Collard greens

Collard greens are an excellent source of vitamin K, fiber, iron, calcium, and magnesium. It has an anti-inflammatory property and also helps to reduce cholesterol levels. One cup of steamed collard green contains around 836 mcg.

# Mustard greens

It is one of the best sources of vitamin K. For best results sauté this vegetable rather than steaming or boiling to prevent the leaves and stems from getting watery and soft. One cup of cooked mustard greens containing 419 mcg vitamin K.

# Turnip greens

Turnip greens are loaded with vitamin K. it contains disease-fighting phytonutrients that lower the inflammation and reduce your risk for cancer. Also, vitamin K in this vegetable helps to reduce anemia, skin problems and lowers the blood sugar level. 426 mcg is present in a cup of cooked turnip greens.

# Natto

It is a sticky, fermented breakfast food contains 1000 mcg of vitamin K2 per 100 grams. This Japanese food is made from fermented soybeans. As it is fermented it is full of probiotics that help to produce vitamin K2 in your gut. Natto is also a good source of fibers and proteins which keeps your digestion as well as bones healthy.

# Lamb

Lamb contains high-quality proteins, essential oils, and vitamin K2. A 100 of lamb contains 5.3 mcg of vitamin K2. It strengthens your bones and improves bone metabolism.

# Mayonnaise

Egg-white based mayonnaise contains 197 mcg of vitamin K2. This is a healthy, cholesterol-free source that also contains vitamin E that is good for your hair and skin.

# Miso

Another Japanese food which is made from fermented beans. It enhances the probiotic growth in the gut which boosts the nutrient absorption.