Scroll below for a list of foods that are high in Vitamin K
Vitamin K, an essential nutrient, plays a role in bone health, heart health and blood clotting. While being diagnosed with a vitamin K deficiency is rare, it is still possible due to reduced intake that can affect health over time.
For all these reasons, you need to ensure an adequate amount of vitamin K in your body. The daily-recommended intake of vitamin K is 90 micrograms (mcg) for women and 120 micrograms (mcg) for adults.
Here is a list of foods that are packed with vitamin K.
Kale is the king of vitamin K. It is also known as a superfood owing to it being rich in calcium, folate and potassium among other minerals and vitamins. Half a cup of cooked kale contains 565 micrograms, while 1 cup of raw kale contains 499 micrograms.
Consuming four spears of asparagus contains around 40 micrograms of vitamin K. Generally, cooked half a cup of asparagus contains 72 micrograms of vitamin K. Drizzle olive oil and some spices on top for a tasty snack.
In addition to vitamin K, spinach also contains other minerals and vitamins like magnesium, vitamin A, folate, iron and vitamin E. Half a cup of cooked spinach contains 444 micrograms.
There are many ways to prepare nutrient-rich broccoli, from steaming it to stir-frying. To boost the vitamin K content, cook it with olive oil or canola oil. Half a cup of cooked broccoli fulfilled 97% of the daily value of vitamin K.
Lettuce is probably the easiest source of vitamin K. It is widely available in most grocery stores and salad bars in different varieties like iceberg, bibb and romaine. Half a head of iceberg lettuce or 1 cup of romaine lettuce contains 60 micrograms.
A popular food in Japanese cuisine, edamame is soybeans in a pod. They are a nice and crunchy snack that can be flavoured with a little bit of salt and pepper. Have half a cup of boiled edamame for 25 micrograms of vitamin K.
Consuming loads of vitamin K foods in one day will not do you any good, as the body does not absorb much of the vitamin and ends up flushing it out. Thus, you need to each vitamin K rich foods for an extended time to see the benefits.