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Vitamin K Foods – Foods High in Vitamin K

In this article, we will discuss foods high in Vitamin K. Vitamin K – one of the most important vitamins required by our body for a whole lot of bodily functions and keeping our body in good health. A lot of people however don’t know much about vitamin K and how important it is for keeping our organ functions to the optimum. A lot vitamin K foods are widely available today, which can be combined in different ways and taken on a daily basis in order to benefit from them. These foods also help us to supply other nutrients they are rich in besides giving us a good dose of vitamin K.

It is important to know that vitamin K is a fat-soluble vitamin that plays a role in blood clotting and activates the protein that clots the blood. A lack of this can be really harmful, thereby making conditions worse if we ever injure ourselves. Therefore, it is important to know the recommended daily intake of vitamin K and eat foods high in vitamin K every single day. However, the recommended daily intake of vitamin K may be different for adults, children, men and women.

foods high in vitamin k

Foods High in Vitamin K: Know More

Vitamin K is a fat-soluble vitamin and helps the body absorb calcium, thus it is an essential aspect of bone health. A vitamin K deficiency here can lead to heart disease, weakened bones, tooth decays and cancer. It is important to note here that much of the vitamin K in our diets comes from the intestinal bacteria we already have, and because of this your vitamin K levels can depend greatly on the health of your gut. The daily recommended intake of vitamin K is 120mcg/day for men and 90mcg/day for women. However, there are two types of vitamin K that is available to us – vitamin K1 and K2. While K1 is found in vegetables, K2 is found in dairy products and produced by the bacteria in the gut.

List of Foods High in Vitamin K:

Having adequate intake of foods high in vitamin K is the key to never being deficient of this vitamin.

Celery

Besides keeping your heart and veins in check celery also helps to keep your blood pressure in check. It helps to maintain your blood sugar levels and helps to aid in your weight loss program as well. Including celery in your diet on a regular basis from a young age can actually keep diabetes, blood pressure problems completely at bay. It reduces your chances of complications arising from blood pressure as well and is one of the best foods high in vitamin K that everyone can include in their diet daily in several ways.

Blueberries

Blueberries not only help in the general weight loss, but also help in making us lose the body fat in a highly effective manner. The compounds present in blueberries help to break down the fats and sugars in the body and it is one of the best vitamin K foods we all should have. However, remember not to add any kind of sugar with them. Just eat them plain or have a fresh blueberry juice made at home every single day to benefit most from blueberries.

Kale

Kale is really low in calories and on top of it; it is really rich in vitamins, protein, fiber, minerals and phytonutrients which do a whole lot of good to the body. You can simply include it in snacks or include it for making salads and vegetables as well. Try baking some kale chips in assorted flavors and that just serves as the best snacks in between meals. Even doctors highly recommend eating this vitamin K food and specially advise it to patients who suffer from diabetes and blood pressure problems. You should simply just include kale in your diet as it definitely one of the best foods high in vitamin K you can ever consume.

Cabbage

Cabbage is one of the best foods high in vitamin K that one can consume. In fact, it is not only high in vitamin K about also vitamin c and other nutrients. It is important to note here that one cup of raw cabbage contains 76 micrograms of vitamin K, or nearly 100% of the total daily value. Raw or steamed cabbage can help treat high cholesterol, stomach ulcers, arthritis, weight gain and constipation. Cabbage is important to be included in your diet if you want to benefit from this vitamin K food. Eat more cabbage to improve your intake of vitamin K as well as vitamin C, fiber, vitamin E, calcium, magnesium and potassium.

Blackberries

Blackberries are a great source of fiber and vitamin K and one of the best vitamin k foods which we can consume. These berries are also damn tasty and can be added to your smoothies, salads, yogurt or just eaten as it is to benefit the most from them. These foods high in vitamin K are associated with boosting of bone density, while the blackberry’s high manganese levels help to support healthy bones, skin and blood sugar levels. These blackberries are also rich in vitamin C, omega 6 fatty acids, potassium and magnesium.

Spinach

Haven’t we all grown up on watching Popeye getting all his energy from the super food spinach? Well, it’s certainly not a myth. Spinach is one of the best foods high in vitamin K which helps us not only in losing weight, but it also lowers the bad cholesterol, increases metabolism and stimulates the conversion of fats in our body. Cook spinach in a number of ways in your diet. Make salads, cook curries, or just make vegetables or vegetable pancakes. Spinach is a must have in everyone’s diet.

Broccoli

Broccoli is an essential vitamin K food and can be used to cook a whole lot of delicious recipes. It is also one of the best detox foods to be added to your diet. Whether you eat raw or cooked, you can never go wrong with broccoli. Here it is important to know that just half a cup of broccoli would give us a huge amount of 110mg of vitamin K adding only 29 calories. You can simply make some delicious main course dishes out of it, add it to your salads or just boil them and sprinkle a little pepper over them if you don’t want to cook them and eat. Broccoli is one of the most consumed foods high in vitamin K and even doctors advise having a regular consumption of this excellent veggie to benefit most from it.

Brussels Sprouts

Brussels sprouts have great vitamin K content and are one of the most beneficial vitamin K foods we can eat. In fact, they are not just rich in vitamin K but also high in fibers, vitamin K, folate, manganese, and potassium. Here just one cup serving of cooked Brussels sprouts can give you almost 34mg of vitamin K. You can simply add them to anything and relish the in every meal. Even doctors recommend eating Brussels sprouts on a regular basis to benefit our body in several ways.

Carrots

Carrots are really important for our body as they are not only foods high in vitamin K rich in vitamin A and a whole lot of other nutrients as well. However, since carrots are a little hard on crunching it is better that you opt for a juicer here to extract the juice of carrots every day. Carrots are a major source of antioxidants and potassium which help in lowering blood pressure effectively and maintaining a healthy heart as well. It is ideal that you take some carrots and make a juice out of them and have it once every day to gain maximum benefits from these. They are the perfect vitamin k foods that benefit us in a whole lot of ways.

Asparagus

Asparagus is a great vegetable and one of the best vitamin K foods which we can add to our daily diet.. This food high in vitamin K is often referred as one of the super foods because of the countless nutritional benefits it provides.  It is one of the best vegetables, contributing to the health of many aspects of the body. The benefits of asparagus are many – it as anti-ageing properties, it many help prevent Alzheimer’s disease, and it’s packed with antioxidants to protect against free radicals and certain cancers.

Dried Basil

Just one tablespoon serving of this vitamin K food has been enough to give you all the benefits your body needs. Just sprinkle it over your foods throughout the week for an easy and effortless boost of vitamin K. There are many delicious recipes you can find to benefit yourself from this food high in vitamin K and enjoy its numerous benefits.

Cucumber

Cucumbers contain so much of water in them that they are practically nothing but just water in vegetable form. You can simply have them full or add to your salads and make delectable salads out of them. Make it a point to include cucumbers in every and every meal of yours throughout your day. Combine this sort of eating with a more active lifestyle, and you start to tip the scales in your favor, literally and figuratively.

Prunes

Prunes are no doubt one of the best vitamin K foods we can consume on a daily basis. Besides that a large number of people love prunes because of their superb taste. A serving of one cup of prunes contains 7% of the recommended amount of vitamin K for the day, and you will also enjoy the benefits of fiber, calcium, potassium and vitamin A. If you want to get more vitamin K from your diet, prunes are a strong source of this essential vitamin and one of the most favored foods high in vitamin K that you can include in your diet. You can simply eat these prunes as a whole, or add them to your smoothies, yogurt or salad to benefit the most out of them.

Scallions

Scallions or on the other hand, spring onions are one of the best foods high in vitamin K, and these scallions can simply be included in a number of ways in your diet. These vitamin K foods are also a versatile food; which makes it easy to incorporate them in your diet every day. These scallions are not just a good source of vitamin k but also rich in a number of vitamins and minerals like fiber, protein, vitamin C, B vitamins and vitamin K. What’s more, you can simply add these foods high in vitamin K in a lot ways in your diet – just use them in place of yellow or white onions, chop them up and add them to salads, or simply add them to tomato soup not just to enhance the taste but to benefit from these as well.

Chili Powder

One of the best vitamin K foods which is easily available in our kitchen and which we can consume daily is of course the chilli powder. Chili powder is a great source of vitamin k and one of the best foods high in vitamin K that we can consume on a daily basis. It’s important to know here that just one tablespoon of this fiery red spice contains 11% of the daily recommended value. In fact, this chili powder is not just a good source of vitamin K but it’s also rich in vitamin C, vitamin A, potassium, calcium, manganese, zinc, phosphorus and selenium. Well, you can simply add chili powder to anything you take throughout the day – soups, pasta, rice, curries, sandwich toast, savory pancakes etc.

All the above vitamin K foods are the best sources of vitamin k that one can consume on a daily basis. These foods don’t just help us supply a good amount of vitamin K but also help us with a whole lot of nutrients. Adding these foods in different ways and eating them in the right quantities is the key to benefit most from these vitamin K rich foods. However, always remember never to eat an excess of these foods as that can prove to be more harmful and give rise to a number of complications in the body which you would certainly want to avoid at any cost.