In this article, we are discussing several foods high in vitamin K and its benefits. Vitamin K is a soluble vitamin that plays a major role in blood clotting. Vitamin K turns on the protein that helps clots the blood. It is also essential for the synthesis of bone proteins. A vitamin K deficiency can cause heart problems, weaken bones, cancer, and tooth decay. Most of the vitamin K comes from the intestinal bacteria we have in our system, because of this, your vitamin K levels can also depend greatly on the health of your digestive system.
The deficiency of vitamin K can be extremely harmful to human health and so are the overdoses. Lack of K vitamin can also lead to increase the odds of hemorrhage (bleeding), bone fracture, osteoporosis, blood thickening, easy bruising. In severe cases, vitamin K deficiency can also choke the patient to death. Not only this the overdose of vitamin K can also cause toxicity in the body.
So, one should always check the consumption of vitamin K so as to avoid both severe conditions – overdose or deficiency. The suggested dosage of vitamin K for teens is 75 micrograms and for adults, it is 120 micrograms per day. You can also try this related article on our website Foods high in Fiber on our website.
Benefits of Vitamin K:
Heart Health: Vitamin K has been known to prevent calcification of arteries as this is one of the major causes of heart attacks. It functions by carrying calcium out of the arteries and do not allow it to form hard plaques.
Healthy Bones: Vitamin K helps boost the amount of a specific protein necessary to retain bone calcium, reducing the risk of osteoporosis. A study says that vitamin K has even found that high consumption of vitamin K stops bone loss for people suffering from osteoporosis.
Cancer Prevention: Vitamin K has been shown to be efficient in reducing the risk of prostate, stomach, colon, oral and nasal cancers. A study found that people with liver can stabilize by a high dose of vitamin K and even improve their liver function as well.
Top Foods High in Vitamin K:
1.) Sun-Dried Tomatoes as a Foods High in Vitamin K
Sun-dried tomatoes are one of the best foods high in vitamin K. It makes a tasty combination with salads, pasta dishes, sauces, pizza, and sandwiches. There are several ways you can enjoy them, so start testing to find your favorite method to add in these healthy veggies into your diet. So add one cup of sun-dried tomatoes to your daily diet. A cup of sun-dried tomatoes contains 29 % of the daily recommended dose. Moreover, they are a great source of Vitamin A, calcium, Vitamin C, and iron.
2.) Celery as a Foods High in Vitamin K
Celery is an appetizing vegetable that’s easy to make when you need to have a healthy snack. A small stalk of celery will give you about 15% of the suggested intake of Vitamin K, and it’s also a great source of folic acid, potassium, calcium, and antioxidants. Only 6 calories per stalk, you can enjoy it in great quantity without getting anxious about your waistline. One medium stalk provides you 11.72 micrograms of Vitamin K. So try including it in your daily diet.
3.) Okra as a Foods High in Vitamin K
Okra is another beneficial food high in vitamin K. A half-cup of sliced okra provides 34 micrograms of Vitamin K in your daily diet. It is suggested to take 43% dose of the okra. You can make okra alone or add to other dishes like tomato soup, corn, shrimp, or rice. So include a half cup of okra in your diet which provides you with 34 micrograms of Vitamin K.
4.) Blueberries as a Foods High in Vitamin K
Blueberries are an amazing health food high in vitamin K. They are loaded with fiber, iron, potassium, copper, zinc, and several antioxidant properties. To include more Vitamin K in your diet, consume a cup of blueberries each day. For some simple ideas, you can add some blueberries to your salad, yogurt, or oatmeal for a healthy and tasty snack. A Serving of 1 cup is enough for daily need.
5.) Kale as a Foods High in Vitamin K
Kale also is one of the great foods high in vitamin K. If you have seen kale garnished at the edge of your plate, it’s time to serve it on your plate. One cup of sliced kale provides your body with necessary Vitamin K about 700% of the recommended daily total. It’s also rich in other vitamins, including A and C, as well as calcium and iron. A serving of one cup can fulfill daily requirements.
6.) Cabbage as a Foods High in Vitamin K
Steamed or Raw cabbage can help get rid of high cholesterol, arthritis, stomach ulcers, constipation and weight gain. A cup of cabbage consists of 76 micrograms of Vitamin K. So eats more cabbage to enhance your intake of Vitamin K as well as fiber, Vitamin C, Vitamin E, calcium, potassium, and magnesium. So include a cup of cabbage in your daily routine through salad or soups.
7.) Spinach as a Foods High in Vitamin K
One of the healthiest foods high in vitamin K. It helps increase the nutrients of your dish. Whether cooked or raw, spinach is a planetary source of many vitamins, antioxidants, and minerals, including Vitamin C, calcium, iron and Vitamin K. Use spinach in your salads, sauté it with olive oil and garlic, add it as a topping on your pizza, or including in your favorite pasta sauce.
8.) Broccoli as a Foods High in Vitamin K
When eaten regularly, broccoli provides several benefits to the health of the nervous system, eyes, heart, blood pressure, bones, and skin. Include more broccoli in your diet in order to help meet your daily requirement of zinc, potassium, calcium, Vitamin C, and Vitamin K. Just a half a cup offers well over the suggested daily amount of Vitamin K.
9.) Asparagus as a Foods High in Vitamin K
There are several reasons to love asparagus. It consists of anti-aging properties, it may help prevent Alzheimer’s disease, and it’s loaded with antioxidants to keep free radicals and cancers. It also provides you with many of the essential minerals and vitamins your body needs to stay well and in top working order. These include Vitamin C, Vitamin A, folate, fiber, Vitamin, K and Vitamin E. So include asparagus in your salads or soups.
10.) Carrots as a Foods High in Vitamin K
One average carrot provides over 8 micrograms of Vitamin K, enough for you to reach 10% of the daily suggested value. That same carrot adds only 25 calories to your daily diet, and a lot of other vitamins and minerals makes carrots an excellent food to enjoy on a regular basis.