{"id":14556,"date":"2020-04-01T06:02:40","date_gmt":"2020-04-01T06:02:40","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=14556"},"modified":"2021-05-07T14:04:38","modified_gmt":"2021-05-07T14:04:38","slug":"14-foods-sources-of-vitamin-k","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/14-foods-sources-of-vitamin-k\/","title":{"rendered":"14 Foods Sources of Vitamin K"},"content":{"rendered":"\n
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Vitamin K is an essential nutrient. This vitamin helps to build and maintain the bones in the body. Also, vitamin K also helps with blood clotting. On average, adult women should get about 90 mcg of vitamin K per day and adult men should consume around 120 mcg of vitamin K each day. If you are on a blood thinner, the intake of vitamin K could affect your medication dosage. Speak with a doctor as well as a dietician to understand what your daily value of vitamin K should be. <\/p>\n\n\n\n

Vitamin K deficiency is not common. However, taking in lower amounts than recommended can affect your health over time. Inadequate intake of vitamin K may cause your bones to become weaker and can cause bleeding. Also, it might increase your risk of developing some forms of heart disease. Here is a list of 14 foods that will provide you with the vitamin K that you need. <\/p>\n\n\n\n

1. Kale<\/h3>\n\n\n\n

When it comes to vitamin K, kale <\/a>is a leafy green vegetable that should be a part of your regular diet. Kale has recently been touted as a superfood because of all of the vitamins and nutrients it can provide your body. A half-cup of kale contains 565 mcg of vitamin K, which means in just a small serving you will get all of the vitamin K that you need for a day. In addition to having a high amount of vitamin K, kale is also rich in potassium, folate, and calcium. <\/p>\n\n\n\n

All of these are important nutrients that your body needs in order to perform at its optimum levels. Kale also contains many other important vitamins and minerals that your body needs. You can make a great salad using kale or add some to a smoothie for an extra nutritional boost. Using it in a smoothie is great for those who are not big fans of the taste of kale. <\/p>\n\n\n\n\n\n\n\n

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2. Collard Greens<\/h3>\n\n\n\n

Vitamin K<\/a> is not only important for the role it plays in blood clotting, but it is also important because it helps with bone growth. Low vitamin K intake can increase a person\u2019s chances of developing osteoporosis. One great food that you can easily add to your weekly meal plans is collard greens. There are some wonderful recipes that include collard greens as the main ingredient. <\/p>\n\n\n\n

When you eat just a half cup of boiled collard greens you will be supplying your body with 530 mcg of vitamin K. Besides having high levels of vitamin K, collard greens also supply the body with calcium, folate, and potassium. All of these nutrients are important for a healthy body. As with kale, collard greens also provide your body with a good source of other vitamins, including vitamin C, which is important in helping your body fight off infections. <\/p>\n\n\n\n\n\n\n\n

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3. Spinach<\/h3>\n\n\n\n

Spinach <\/a>is not everyone\u2019s favorite vegetable. In fact, many people do not like it at all. However, when it comes to nutritional value, you cannot go wrong when adding some spinach to your diet. You can eat this leafy green vegetable raw in a salad, or you can cook it with some seasoning for a great side dish. <\/p>\n\n\n\n

If you really do not like spinach, you can add it into a smoothie recipe and you will not even know that it is there. In a half cup of cooked spinach, you are going to get 444 mcg of vitamin K. Spinach also provides you with a great source of selenium, which is an important mineral that your body needs to function. Also, there are high amounts of folic acid and vitamin C found in those dark green leaves. If you are not eating spinach regularly, you are really missing out on some important nutrients that your body needs. <\/p>\n\n\n\n\n\n\n\n

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4. Broccoli<\/h3>\n\n\n\n

Broccoli <\/a>is likely a vegetable that you hated as a kid, but as an adult, you really have learned to love it. One of the reasons that broccoli is so great is because there are so many different ways to prepare it. You can eat it raw with a bit of some of your favorite dip or you can cook it in some olive oil or canola oil. A half-cup of cooked broccoli contains about 85 mcg of vitamin K. <\/p>\n\n\n\n

If you cook it in some olive oil or canola oil, it will add another 10 mcg of vitamin K to your serving. You can serve broccoli as a side dish for almost any dish that you are making. It is also a great vegetable to add to pastas and casseroles as it will provide some flavor and of course some much needed nutritional value. Sneaking this vegetable into your dishes is a great way to get some nutrients your body needs. <\/p>\n\n\n\n\n\n\n\n

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5. Avocado<\/h3>\n\n\n\n

Everyone should be eating avocados<\/a>. There are numerous health benefits that this great fruit will provide your body with. A half of a medium-size avocado will provide you with 21 mcg of vitamin K. Not only do avocados provide you with a great source of vitamin K, but they also can help to prevent the growth of some types of cancers, protect your eyes from cataracts, prevent strokes, lower cholesterol, and help prevent heart disease. <\/p>\n\n\n\n

Avocados are rich in healthy omega-three fatty acids, which are crucial for maintaining a healthy diet. The best thing about avocados is that they can be eaten raw. You can add in some spices and make a great dip, or add a cut-up avocado to your next salad. No matter how you eat it, avocado is a great addition to your regular diet as it will provide you with many of the nutrients your body needs. <\/p>\n\n\n\n\n\n\n\n

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6. Asparagus<\/h3>\n\n\n\n

A half-cup of cooked asparagus <\/a>will provide you with 72 mcg of vitamin K. This is almost all of the vitamin K that you need per day. If you add in a bit of olive oil, you will boost the mcg of vitamin K by 10, which means that you are almost at the recommended daily value for the average adult woman. <\/p>\n\n\n\n

Asparagus can be baked, steamed, or even fried. With a few seasonings, added, this is a great vegetable that goes with almost any meal. In addition to having a good amount of vitamin K, asparagus offers many other important vitamins and minerals that your body needs in order to function properly and remain healthy. Filling your plate with green vegetables is a great way to ensure that you are getting the nutrients that your body requires. Add some asparagus to your weekly dinner rotation and your body will thank you for it. <\/p>\n\n\n\n\n\n\n\n

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7. Pumpkin Seeds<\/h3>\n\n\n\n

Eating a handful of pumpkin seeds<\/a> will provide you with a lot of nutrients. These tiny seeds offer a great source of vitamin E, copper, as well as several other antioxidants. Pumpkin seeds are also a great source of magnesium and vitamin K. Eating just a handful of pumpkin seeds can provide you with a portion of your daily vitamin K. A half of a cup of pumpkin seeds contains 374 calories. <\/p>\n\n\n\n

The great thing about pumpkin seeds is that you can simply eat them raw. This is the best way to get the most nutrients from the seeds. If you prefer to bake the seeds, make sure that you bake them for under 20 minutes. If you cook them for any longer than this they start to lose some of their nutritional value.  Try adding them to a leafy green salad as a way to get even more vitamins and nutrients that your body needs. <\/p>\n\n\n\n\n\n\n\n

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8. Lettuce<\/h3>\n\n\n\n

If you want to start eating healthier, adding salads to your regular menu is a great place to start. You can easily get most of the nutrition that you need from a well-made salad. Spinach and kale are great for salads and even regular iceberg lettuce<\/a> is going to provide you with some much-needed vitamin K. There is about 60 mcg of vitamin k in about half of a head of iceberg lettuce and the same amount in about a cup of romaine. <\/p>\n\n\n\n

Since lettuce is so easy to obtain and is great for salads, it is one of the most popular ways that people get their daily dose of vitamin K. You can even add a bit to a sandwich to get some of the nutritional benefits this leafy vegetable has to offer. Just remember, eating a lot of vitamin K rich foods at once is not the best thing to do as your body will simply get rid of excess amounts. <\/p>\n\n\n\n\n\n\n\n

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9. Sauerkraut<\/h3>\n\n\n\n

There are many reasons why you should be adding sauerkraut to your regular menu. When it comes to vitamin K, sauerkraut <\/a>offers 56 mcg in just a half-cup serving. This is about half of your daily value. Also, sauerkraut is very good for your gut health. Any fermented food that you eat can help heal your gut as these foods offer a natural probiotic. <\/p>\n\n\n\n

Sauerkraut will provide your digestive system with the good bacteria that it needs in order to fight off infections and other diseases. If you have been suffering from any type of stomach issue, try adding some sauerkraut or other fermented foods to your diet. Besides being good for your gut health, sauerkraut also is full of vitamins, nutrients, and antioxidants that your body needs in order to remain healthy. So, the next time you are having a hot dog, skip the relish and add some sauerkraut instead. <\/p>\n\n\n\n\n\n\n\n

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10. Green Beans<\/h3>\n\n\n\n

Fresh green beans<\/a> are so good to eat. This tasty bean makes a great complementary side dish to almost anything that you are having for dinner. A half of a cup of green beans will provide you with 30 mcg of vitamin K, which is just one of the reasons that you should be eating these great beans on a regular basis. Green beans are also great for lowering blood pressure. <\/p>\n\n\n\n

They have a high amount of fiber, vitamin C, and potassium. All three of these nutrients are essential when it comes to blood pressure. Potassium is very important when it comes to blood pressure as it is a nutrient that is necessary for the health of your blood. If you are going to add some green beans to your diet, choose either fresh or frozen. In a pinch, canned green beans will work, but make sure that you watch the sodium content when you are purchasing anything in a can. <\/p>\n\n\n\n\n\n\n\n

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11. Pickles<\/h3>\n\n\n\n

Foods that are fermented are known to be rich in vitamin K. One of the richest sources of this important vitamin is pickles<\/a>. A medium-sized pickle contains roughly 27 micrograms of vitamin K. In addition to being a good source of vitamin K, pickles also contain a good amount of lutein and vitamin A. <\/p>\n\n\n\n

Both of these are important in the development and maintenance of the brain. In addition, they are good for the health of the eyes. The great thing about pickles is that you only need to eat a medium-sized one each day in order to get about half of your needed vitamin K. Having a pickle for a snack is simple and easy. You can also add pickles to a healthy sandwich for added nutrients. No matter how you decide to eat them, you should add some to your diet each day. <\/p>\n\n\n\n\n\n\n\n

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12. Prunes<\/h3>\n\n\n\n

You may have heard that eating prunes can help with your digestive health. This is true as prunes are high in fiber and can help anyone who is struggling with constipation. A cup of prunes <\/a>also contains about 24 percent of the recommended daily value of vitamin K. While there are many other foods on this list that contain much more, this is still a good amount. In addition, you just need a few each day to get this benefit. <\/p>\n\n\n\n

Prunes are also a good source of potassium, calcium, and vitamin A. This is a healthy dried fruit that should be eaten on a regular basis. It can help improve your digestive health as it will keep you regular. In addition, these tasty treats can be a great way to add some needed nutrients to your diet all while staving off a sweet tooth craving that you may have. <\/p>\n\n\n\n\n\n\n\n

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13. Brussel Sprouts<\/h3>\n\n\n\n

The dreaded brussel sprout<\/a>. Most people fall into two categories when it comes to this vegetable, they either absolutely love them, or they simply cannot stand them. If you can’t stand them camp, you can always choose some of the other items on this list in order to get your daily value of vitamin K. However, if you do not eat your Brussel sprouts you are really missing out, your mother was not kidding around when she tried to make you eat them as a kid. Just a single cup of this nutritious vegetable contains 33 micrograms of vitamin K. <\/p>\n\n\n\n

This is almost half of the daily value that is needed. In addition, Brussel sprouts also have many other valuable nutrients including folate, iron, and vitamin C. They also provide a good source of manganese and potassium. Cook them with some butter for some added fat to make sure that you’re getting the most nutrients. <\/p>\n\n\n\n\n\n\n\n

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14. Blackberries<\/h3>\n\n\n\n

Blackberries <\/a>offer a great sweet treat when you are looking for a way to satiate your sweet tooth. A serving of blackberries contains almost 29 micrograms of vitamin K. This is almost 36 percent of your required daily intake. In addition to being a great source of vitamin K, blackberries also contain many other important vitamins and antioxidants. <\/p>\n\n\n\n

They are a good way to boost your immune system. Blackberries also contain a decent amount of manganese and copper, which is necessary for a healthy body. <\/p>\n\n\n\n

Blackberries can be eaten plain as they are a tasty treat. Simply pack some in a container and you can have them for lunch or as a snack in the morning or afternoon. They can also be added to smoothies, put into yogurt, or added to cereal in the morning to provide you with some extra nutrients for the day. <\/p>\n\n\n\n\n\n\n\n

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