World Vegetarian Day: 6 Fruits Rich In Vitamin K To Add In Your Diet

Vitamin K is one of those unsung heroes we tend to overlook but which our body can’t do without. This nutrient plays a critical role in blood clotting and helps keep up bone health in seniors. A deficiency of vitamin K has also been linked to a range of medical conditions such as coronary heart disease, diabetes, and arthritis. So how do you make sure you get enough vitamin K? While vegetables like collards, spinach, kale, turnip greens, and broccoli are particularly rich sources of vitamin K, many fruits can also pitch in and help you meet your daily quota for this vitamin.

# Kiwifruit

Juicy kiwifruits have a sweet-sour taste that appeals to many. They sure can amp up your vitamin K quota – 1 cup will deliver 72.5 mcg or a whopping 60.4% of your DV for this vitamin. Eat them whole sans skin or add them to fruit salads or pavlovas for that extra zing of flavor. It’s best to avoid pureeing or juicing kiwis, though. The calcium oxalate crystals in them may irritate your stomach or throat when you have it pureed or juiced.

# Prunes

Prunes are essentially dried plums and if you’re looking to up your vitamin K intake, they’re a really good bet. Just half a cup of prunes will give you 51.75 mcg of this important vitamin that’s a whopping 43.1% of your DV. Add prunes to a cup of yogurt for a delectable but nutritious snack or have them with your breakfast cereal. You can also use them in compotes or stews as well as fruit cakes, breads, or tarts.

# Avocado

This rich, buttery fruit is full of goodness you should savor. A cup of avocados cubed will give you 31.5 mcg of vitamin K, meeting 26.2% of your DV. If you are pureeing avocados for a dip, you’ll get 48.3 mcg or 40.2% DV from a cup. Not only do avocados deliver a healthy dose of vitamin K, they’re also known to have one of the highest protein and fat contents among fruits. Their heart-healthy monosaturated fats especially make them an option worth exploring. So go ahead and jazz up plain chips with some refreshing guacamole. Or keep it simple and try avocado with a little salt, pepper, and lime on toast. And don’t forget this useful tip – to prevent them from going brown, simply dip avocado slices in lemon juice.

# Blackberries And Blueberries

Both blueberries and blackberries deliver almost the same amount of vitamin K and can pack quite a punch when it comes to flavor and nutrition. A cup of blueberries will give you 28.6 mcg of vitamin K, meeting 23.8% of the DV for the vitamin. A cup of blackberries follows right behind, with 28.5 mcg of vitamin K – that’s 23.7% DV. You can enjoy these berries whole and fresh or add them to pancakes, cakes, muffins, and pies. Or how about whipping up a warm berry sticky pudding? Puree them and you’ve got a great ingredient for sorbets and ice cream as well.

# Pomegranate

The nutritionally dense pomegranate has always been a palate pleaser. Scoop out the juicy, ruby red kernels and eat them as is if you want to keep it simple. A cup of the seeds will help you meet 23.8% of your DV with 28.6 mcg. One whole pomegranate can give you 38.5% of your DV for vitamin K with 46.2 mcg of the nutrient. Pomegranates also pair well with olives, nuts, and oranges. They can jazz up any salad, especially working with bitter salad leaves you might have trouble chowing down otherwise. Or simply juice or blitz them into a smoothie for a refreshing and nutritious all-day drink.

# Grapes

There’s nothing quite like the burst of flavor that comes from chomping down grapes! And luckily, these sweet treats, whether red or green, are chock-full of nutrition too. 1 cup of grapes delivers 22 mcg of vitamin K – that’s 18.3% of your DV right there. Enjoy grapes in salads or fancy it up with a grand pavlova or summery tart. Or simply pair them with cheese. And you’d be surprised how well they work in savory dishes too – try a grape and breadcrumb stuffing for your chicken dish if you don’t believe us!