{"id":697,"date":"2017-06-13T05:43:25","date_gmt":"2017-06-13T05:43:25","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=697"},"modified":"2021-03-11T15:42:19","modified_gmt":"2021-03-11T15:42:19","slug":"21-foods-high-vitamin-k","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-foods-high-vitamin-k\/","title":{"rendered":"21 Foods High in Vitamin K"},"content":{"rendered":"

\"\"Vitamin K is a vitamin that quite often gets overlooked. We all know how important vitamin C is and we\u2019re told often that we need to get our B complex vitamins too. Vitamin A and E are good for the eyes and skin, vitamin D is important for our bones and comes from skin.<\/p>\n

But what about vitamin K?<\/p>\n

This is a fat-soluble vitamin, meaning that in order to get the most benefits you need to consume it along some kind of source of fat so that the body can actually use it. It also means that you need to make sure you don\u2019t consume too much, as it won\u2019t simply pass through the body like water soluble vitamins do and could end up leading to an overdose as a result.<\/p>\n

But you also need to ensure you consume enough. Vitamin K is an important addition to vitamin K, which helps to further improve the building of bones. Vitamin K is also important for optimizing insulin levels, which might make it helpful for diabetic patients and which could even make it useful for preventing weight gain and boosting energy levels. It can help with blood clotting as well, which is important for healing and for avoiding blood loss in excess amounts. Having adequate amounts of vitamin K is correlated with lowered risk of heart disease, osteoporosis, cancer, alzheimer\u2019s disease and diabetes.<\/p>\n

Vitamin K comes in three different types but the most important is vitamin K2.<\/p>\n

But seeing as many people aren\u2019t aware of just how important vitamin K is or even where they should get it from, it should come as no surprise that a large number of people tested are low in not only vitamin K but also vitamin D. In this post, we\u2019ll take a look at 21 different food sources that will provide you with some vitamin K and help you to avoid the health issues that can come from a deficiency.<\/p>\n

1. \u00a0Sun Dried Tomatoes<\/h3>\n

Sun dried tomatoes are absolutely delicious when added to a range of different meals. They\u2019re great in a Greek mezze and they\u2019re great in a lot of cooked meals as well such as pizza and such as pasta dishes.
\nAnd the good news is that they\u2019re packed with goodness. Any tomatoes will give you a ton of antioxidants, helping you to combat cancers and reduce the visible signs of aging. At the same time, they will also give you 29% of your DV for vitamin K. Plus you get some added lycopene<\/a>, vitamin A, calcium, iron and vitamin A.<\/p>\n

Because there\u2019s a lot of oil added to sun dried tomatoes, you also have your source of fat ready to help you absorb this key nutrient.<\/p>\n

\"\"2. \u00a0Celery<\/h3>\n

Celery<\/a> is very popular with those looking to lose weight. Why? Because it\u2019s predominantly water with added nutrition!<\/p>\n

This is a great source of fiber and is something you can snack on in order to enjoy getting nutrients in your diet without adding any calories (there are 6 calories per stalk, which is barely anything!). The hydration aspect is a good benefit too, especially for those that don\u2019t get enough water.<\/p>\n

Other benefits include high levels of antioxidants, calcium, potassium and more.
\nBut we\u2019re interested in the vitamin K. And just one medium stalk will be enough to supply you with a worthwhile 15% of your DV.<\/p>\n

\"\"3. \u00a0Brussels Sprouts<\/h3>\n

The most unpopular item on any plate at Christmas, Brussels sprouts might not taste great but they do you a lot of good in terms of health benefits. If you eat just a cup of Brussels sprouts then you\u2019ll gain more than 33 micrograms of vitamin K, providing 42% of your DV.<\/p>\n

On top of that, they also provide a ton of other benefits, including vitamin C, potassium, manganese, iron<\/a> and folate.<\/p>\n

The iron is one of the benefits that these vegetables are particularly well-known for and you can enjoy better blood flow and energy levels among other things as a result of eating them.<\/p>\n

\"\"4. \u00a0Scallions<\/h3>\n

Scallions<\/a> are a lesser known vegetable that sound like an insult that a pirate would use. They\u2019re actually just spring onions though, which are useful in a lot of different meals (particularly stir fries) and also provide us with vitamin C, B complex, fiber, protein and more.<\/p>\n

The vitamin K is what we\u2019re interested in and here you can get 207 micrograms or 259% of your DV from just one cup\u2026 pretty good!<\/p>\n

A quick and easy recipe: dice spring onions into thin rounds and fry with nearly-done chicken \u2013 cook for another 5 minutes and add to pasta. Now stir in cr\u00e8me fraiche and red pesto in equal portions to taste. Easy and delicious!<\/p>\n

\"\"5. \u00a0Spinach<\/h3>\n

Spinach<\/a> is famously high in iron thanks to the misadventures of Popeye the Sailor Man. While this turned out to be based on a misplaced decimal point, spinach is still very good for you and still very high in iron. It\u2019s also high in vitamin C and antioxidants, iron, calcium and of course vitamin K.<\/p>\n

How much vitamin K you ask? Specifically, you get 181% of your DV from a cup of vitamin K, which is 144.87 micrograms, to be exact!<\/p>\n

Spinach is also high in phytonutrients (plan nutrients) including phytoectdysteroids \u2013 which might help with muscle building!<\/p>\n

\"\"6. \u00a0Blackberries<\/h3>\n

Berries<\/a> are incredibly high in antioxidants and immune-boosting vitamins and it turns out that berries \u2013 blackberries in particular \u2013 are also a very good way to get vitamin K. You might be noticing a trend here: many of these high vitamin K foods are generally some of the most nutritious superfoods in town!<\/p>\n

The dark colors of blackberries is the first clue to just how many crucial antioxidants they contain. They\u2019re also high in minerals like copper and manganese.<\/p>\n

And in terms of vitamin K, blackberries will deliver you with 36% of your DV. That\u2019s 28.51 micrograms from a single serving \u2013 equivalent to one cup.<\/p>\n

\"\"7. \u00a0Kale<\/h3>\n

Kale is one of those highly \u2018trendy\u2019 foods right now. This is a vegetable that hipsters love thanks to its healthy benefits and slightly unusual taste. While you might not like following the trends and jumping on bandwagons though, it turns out that kale really does belong on your plate.<\/p>\n

Among other things, this is a great source of vitamin K and will provide you with 700% of your DV from a single cup. Okay, so that\u2019s mad. That\u2019s 547.39 micrograms of vitamin K.<\/p>\n

That would be enough reason on its own to seek out kale but on top of that, you\u2019ll also get vitamin A and C, along with iron and calcium<\/a>. It\u2019s also only going to provide 34 calories in exchange\u2026 making this particularly great \u2018bang for your buck\u2019.<\/p>\n

\"\"8. \u00a0Cabbage<\/h3>\n

Cabbage<\/a> is a highly useful food and especially for those that are going low carb. A great low carb meal that doesn\u2019t get spoken about often enough is gallumpki \u2013 a Polish recipe that involves taking meat and wrapping it in cabbage with a tomato sauce.<\/p>\n

Cabbage can also be used to make sandwich wraps among other things and it will provide you with nearly 100% of your vitamin K for every portion (cup) along the way. That\u2019s 76 micrograms of vitamin K to be precise, on top of vitamin C, fiber, vitamin E, calcium, magnesium, potassium and the list goes on!<\/p>\n

\"\"9. \u00a0Dried Sage<\/h3>\n

Adding herbs to your meals is actually something that should be encouraged more. This is a very easy way to make a meal more nutritious, not to mention more flavorsome, that doesn\u2019t involve adding more calories or more salt.<\/p>\n

Sage<\/a> will not only add flavor but in this case vitamin K, with a single tablespoon offering you 43% of your DV. You can add this to a range of meals when cooking without adding any calories.<\/p>\n

You\u2019ll also benefit from added antioxidants in doing so, not to mention anti-inflammatory properties to combat the likes of psoriasis, brain fog and joint pain.<\/p>\n

\"\"10. \u00a0Okra<\/h3>\n

Another slightly more exotic vegetable, okra<\/a> is great in stir fries and can be served with tomato soup, corn or shrimp.<\/p>\n

Okra is particularly good for adding more vitamin K to your diet and offers you 34 micrograms for a single serving (just half a cup).<\/p>\n

That is 34% of your DV. Plus, by eating it, you\u2019ll be trying something new and if you serve it up for a guest, you can bet they\u2019ll be impressive by your worldly taste.<\/p>\n

\"\"11. \u00a0Broccoli<\/h3>\n

Broccoli<\/a> is one of the most popular vegetables. It\u2019s easy to come by, relatively innocuous in taste and packed with goodness. Apart from being high in vitamin C and in calcium, it\u2019s also a great way to get more fiber in your diet and it\u2019s a useful vegetable source of protein.<\/p>\n

It\u2019s also high in potassium and zinc (so it can boost your sense of smell) and it\u2019s going to give you significantly more than your DV of vitamin K for every half a cup\u2026 pretty impressive! That\u2019s 138% of your DV from half a cup to be precise or 110.06 milligrams.<\/p>\n

Here\u2019s the good news then: if you were already eating lots of broccoli, you might already be getting enough vitamin K!<\/p>\n

\"\"12. \u00a0Pickles<\/h3>\n

Vitamin K is often found in fermented foods. In this case, you\u2019ll find that pickles<\/a> are one of the best sources that are also convenient and tasty.<\/p>\n

Pickles are also high in vitamin A and the amazing lutein, which helps to boost energy levels by enhancing mitochondrial function, which helps boost brain power and learning (particularly in infants) and which strengthens eye health.<\/p>\n

In terms of specific vitamin K quantities, you\u2019ll get 26.85 micrograms of vitamin K (34% of your DV) and just 43 calories from a medium pickle.<\/p>\n

\"\"13. \u00a0Prunes<\/h3>\n

Prunes have lots of benefits. Their high content of sorbitol<\/a> most famously makes them very useful for combating constipation, as this helps them to absorb more water thereby breaking them up and encouraging their easy passage through the colon.<\/p>\n

Prunes are also high in potassium, calcium and vitamin A. And in terms of vitamin K, they offer 7% of the DV for each cup. That\u2019s not a huge amount but every little bit helps, especially as they\u2019re tasty, convenient to eat and provide so many other benefits as well.<\/p>\n

\"\"14. \u00a0Chili Powder<\/h3>\n

Chili powder has a surprising number of benefits. For starters, this is a great way to add more flavor to a meal without adding more calories or salt.<\/p>\n

For example, if you want to eat steamed rice and chicken \u2013 a classic lean meal for bodybuilders who want to add muscle but not fat \u2013 then you can simply sprinkle on some chili powder to get that extra flavor. What\u2019s more, is chili powder will also speed up the metabolism<\/a>, helping you to burn more fat. Some people suggest it is a natural remedy for hiccups too!<\/p>\n

But what\u2019s more, is that chili is high in minerals and vitamins. You\u2019ll get vitamin A, C, potassium, phosphorous, zinc, manganese, selenium and of course, vitamin K. The vitamin K will be in decent quantities too: you get 11% of your DV from a single tablespoon, or 2.32 micrograms and 25 calories to be more specific.<\/p>\n

\"\"15. \u00a0Asparagus<\/h3>\n

Asparagus<\/a> can reportedly make your bodily fluids smell and taste a little better. While that\u2019s not going to appeal to everyone\u2026 what will is the fact that it can help to prevent Alzheimer\u2019s and is packed with antioxidants for staving off the signs of aging and even cancer. It offers vitamin A, C, E, K and folate and fiber in decent quantities too and it\u2019s low in calories.<\/p>\n

How much vitamin K you ask? That would be 48 micrograms, or precisely 60% of your DV.<\/p>\n

\"\"16. \u00a0Carrots<\/h3>\n

Another good source of vitamin A and great option for your eye health. Carrots<\/a> are also tasty and a good source of fiber when eaten raw. What I really love about them though is just how convenient they are! You can grab a carrot from the fridge and just munch on it like Bugs Bunny: no preparation necessary.<\/p>\n

One medium carrot will get you eight micrograms of vitamin K too, making this simplicity all the sweeter. That comes with only 2 calories and it represents 10% of your DV.<\/p>\n

\"\"17. \u00a0Raspberries<\/h3>\n

Another great place to get more vitamin K is another type of berry! This time it\u2019s raspberries<\/a> we\u2019re interested in, which are similarly high in vitamins and minerals.<\/p>\n

They contain tons of vitamin C, not to mention being incredibly potent antioxidants that can combat cancer causing free radicals and more.<\/p>\n

But they\u2019re also high in vitamin K. They\u2019re get you 9.59 micrograms from a single cup to be more specific, which is the equivalent of 12% of your DV. That same cup only costs you 64 calories too, so those with a calorie budget can dig in guilt-free!<\/p>\n

\"\"18. \u00a0Cucumbers<\/h3>\n

Cucumbers<\/a> are yet another great source of vitamin K. You\u2019ll get 49 micrograms of the vitamin from a medium cucumber, which is 61% of your DV.<\/p>\n

Again, these are rich in numerous other important minerals and vitamins too, as well as being a great source of fiber and of water\/hydration.<\/p>\n

Cucumbers are low in calories and they can easily be sliced and added to a range of different sandwiches or salads.<\/p>\n

\"\"19. \u00a0Dried Basil<\/h3>\n

Another herb that will provide you with extra benefits is basil<\/a>! You can once more add basil to your cooking and barely increase the number of calories while improving the flavor significantly.<\/p>\n

What\u2019s more, is you\u2019ll also be improving the nutritional benefits and that includes getting more vitamin K to the tune of 36 micrograms for one tablespoon. That is 45% of your DV, not bad for something you won\u2019t even notice!<\/p>\n

\"\"20. \u00a0Yogurt<\/h3>\n

Remember we said earlier that you could get vitamin K from fermented foods? Any food that provides you with live cultures of beneficial bacteria will be a good place to get this vitamin and that means you can get it from fermented dairy<\/a> too.<\/p>\n

Yogurt will get you around 10% of your DV for half a cup, which is 10 micrograms. You\u2019ll probably eat more than that though!<\/p>\n

\"\"21. \u00a0Kefir<\/h3>\n

Another fermented dairy, another source of vitamin K with the same quantities. Both are also a great way to get more beneficial bacteria or \u2018gut flora\u2019 in your system.<\/p>\n

This is good news, because they can significantly help you with your digestion and with the absorption of nutrients and production of important neurotransmitters<\/a>.<\/p>\n\r\n

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