Vitamin K is an essential Vitamin for our body as it is necessary for maintaining and improving the bone of our body. It is generally required to prevent blood clotting in our body. Foods rich in Vitamin K are not rare, You can get these foods easily in your kitchen.
It is generally advised to consume 120 micro grams of Vitamin K per day for an adult to fulfill the requirements of the body. You can exceed or reduce the amount of Vitamin E taken by your body based on your requirements.
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What is Vitamin K?
A very important vitamin for heath, Vitamin K is a fat soluble vitamin which is very helpful in improving the cognitive health and the health of bone in our body. Vitamin K is also very helpful in improving the health of our heart and thus it prevents various cardiovascular diseases such as stroke.
Leafy Green vegetables like spinach, kale and collard greens are some of the great sources of Vitamin K and are considered best foods rich in vitamin K. Deficiency of Vitamin K can cause you weakness of bones, bleeding and increases the risk of various cardiovascular diseases.
Importance of Foods rich in Vitamin K:
- Improves the Bone Health – Vitamin K is very helpful in improving and maintaining the Bone health and thus it strengthens the bones and prevents various Bone disorders such as weakening of bones, reduces risk of fractures and improves Bone density.
- Improves Cognitive and Heart Health – Vitamin K is also very helpful in improving the cognitive health by improving the episodic memory. Vitamin K is also very helpful in improving the Heart Health and thus helps in preventing various cardiovascular diseases such as stroke.
- Improves Bone Metabolism and Prevents Blood Clotting – Vitamin K is also very useful in improving the Bone Metabolism in our body and it is also used to prevent the Blood Clotting or Coagulation of Blood.
Top 10 Foods rich in Vitamin K:
- Kale – Kale is one of the richest and highly nutritious source of Vitamin K. You can eat it raw in salads or cooked. 100 gm of Kale can provide you about 420 micro grams of Vitamin K. About 28.6 grams of Kale can fulfill your daily requirements of Vitamin K.
- Cabbage – Cabbage is one of the most commonly eaten vegetable and considered one of the best foods rich in vitamin K. 100 gm of Cabbage contains about 109 micro grams of Vitamin K. About 110 grams of Cabbage can fulfill your daily requirements of Vitamin K.
- Kiwi – Kiwi is also a great fruit source of Vitamin K. 100 gm of Kiwi can provide you about 40 micro grams of Vitamin K. About 300 gm of Kiwi can fulfill your daily requirements of Vitamin K.
- Natto – Natto is a traditional Japanese food made from Soybeans and they are a highly rich sources of Vitamin K. 100 gm of Natto can provide you about 1100 micro grams of Vitamin K. About 13.6 grams of Natto can fulfill your daily requirements of Vitamin K.
- Beef Liver – Beef Liver is a great non-vegetarian source of Vitamin K along with protien. 100 gm of beef liver contains 106 micro grams of Vitamin K. About 113 gm of Beef Liver can fulfill your daily requirement of vitamin K.
- Broccoli – Broccoli is one of the healthiest and highly nutritious vegan sources of Vitamin K. You can eat it raw in salads or cooked. 100 gm of Broccoli can provide you 140 micro grams of Vitamin K. About 86 gm of Broccoli can fulfill your daily requirements of Vitamin K.
- Cucumber – Cucumber is very commonly used in salads and it is a rich source of Vitamin K. 100 grams of Cucumber can provide you 77 micro grams of Vitamin K. About 156 grams of Cucumber can fulfill your daily requirements of Vitamin K.
- Avocado – Avocado is a great fruit source of Vitamin K. One Avocado (200 gm) can provide you about 42 micro grams of Vitamin K. About 3 Avocadoes or 571 gm of Avocadoes can fulfill your daily requirements of Vitamin K.
- Cheese – Cheese is a great dairy product source of Vitamin K and also a good source of Fats. 100 grams of Cheese can provide you about 80 micro grams of Vitamin K. About 150 grams of Cheese can fulfill your daily requirements of Vitamin K.
- Spinach – Spinach is one of the healthiest and most nutritious source of Vitamin K. 100 gm of Spinach contains about 480 micro grams of Vitamin K. About 25 gm of Spinach is enough to fulfill your daily requirements of Vitamin K.
All the foods mentioned above are easily available, healthy, highly nutritious and are great sources of Vitamin K. Vitamin K is necessary for our body as it improves the Bone Health of our body and it is also very helpful in improving the Cognitive and Heart health of our body. Please maintain a good amount of Vitamin K in your body for good health and better lifestyle.
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