Vitamin K is a crucial component for a healthy body. It is especially required in order for our body’s to be able to coagulate blood and stop the bleeding when we get a cut or other injury. Vitamin K also helps the body absorb and utilize calcium, which means it is crucial to the health of our bones.
Vitamin K Rich Foods
To make sure your body is getting the vitamin K that it needs, be sure to incorporate these vitamin K-rich foods (discussed below) into your diet as often as possible.
Kale packs quite a punch when it comes to vitamin K: 1 cup of kale will top you out at 684% DV of your vitamin K needs. Use kale in your salad or add it to your salad or any dish for vitamin K, in addition to iron and vitamins A and C.
These little green onions are more than just garnish; they are also full of vitamins and minerals. 1 cup of scallions will give you 259% of your daily vitamin K needs. Scallions can easily be added to chili, soups, baked potatoes, and many other dishes to help you reach your vitamin K needs.
Another leafy green vegetable rich in vitamins and minerals, spinach will provide you with 181% of your daily vitamin K needs. Not only is it easy to incorporate into your diet, spinach is also rich in other nutrients such as vitamin C, iron, and calcium.
Broccoli is full of vitamins and minerals that support the health of your eyes, skin, heart, and nervous system. It is also an excellent source of vitamin K, with ½ cup delivering 138% DV of the vitamin.
Ringing in at just under 100% DV (96%) a 1-cup serving of cabbage almost reaches your entire vitamin K needs for the day. This veggie also contains Vitamin C, Vitamin E, fiber, calcium, potassium, and magnesium. Try incorporating cabbage into more soups and stews.
Apart from the 60% DV of Vitamin K in 4 spears, Asparagus may also help prevent Alzheimer’s disease, has anti-aging properties, and is loaded with antioxidants to protect against free radicals and certain types of cancers. Additionally, asparagus contains Vitamin A, Vitamin E, Vitamin C, Fiber, and Folate.
While most people like it fried, try to eat okra baked or boiled for the best benefits. ½ cup of sliced okra will provide you with about 43% DV of vitamin K.
8. Dried Sage
Dried sage is an excellent source of Vitamin K, having 43% DV in just one tablespoon. Dried sage adds antioxidants and anti-inflammatory agents to your cooking, which makes it a natural medicine to keep in the kitchen.
9. Brussel Sprouts
Brussel sprouts are an excellent source of vitamin C, folate, potassium, manganese, iron, and, of course, vitamin K. 1 cup of Brussel sprouts will provide almost half of your daily needs of the vitamin (42%).
Rich in antioxidants and vitamin K, blueberries are also full of fiber, potassium, iron, and zinc. You can easily mix some into your salad, cereal, oatmeal, or yogurt and be well on your way to the 36% DV of vitamin K that 1 cup of blueberries provides. Blackberries are another great berry option, also delivering 36% DV.
The rich dark color of blackberries indicates the plethora of antioxidants housed inside. These berries are also packed with minerals such as manganese and copper, as well as vitamins such as Vitamin K and Vitamin C. One cup of blueberries provides 36% of the recommended DV of Vitamin K an average adult needs per day.
One pickle contains 34% of the recommended DV of Vitamin K that the body needs. Pickles are also an excellent source of Vitamin A, Fiber, and Lutein.
13. Sun-Dried Tomatoes
With 29% of the recommended daily value (DV) of vitamin K, these tasty tomatoes are also rich in vitamins A and C, along with calcium and iron. Try adding some to your pizza, side dishes, or salads for additional vitamin K benefits.
Celery is good for heart health and full of vitamin K. A medium stalk of celery will cost you just 6 calories and provide you with 15% of your DV of vitamin K. This veggie also contains antioxidants, folic acid, potassium, and calcium.
Raspberries contain a plethora of vitamins and minerals including Vitamin K (12% DV in one cup). Include raspberries into your smoothie, snacks, or breakfast to reap all its nutritional benefits.
Some other foods that contain vitamin K, but in smaller amounts, include prunes, chili powder, and carrots. It is important that your body received the vitamin K it needs on a daily basis, and incorporating these foods into your diet will help you meet that need.