Top Vitamin K-Rich Foods for a Healthier Diet

Importance of vitamin K for the body

Vitamin K plays an important role in coagulation, better understood as blood clotting which is a process that helps prevent excessive bleeding when hurt. There are two main kinds of vitamin K, one which comes from plants, especially leafy green vegetables like spinach and kale and other which is naturally created in the intestinal tract.

Both of them produce proteins that help the blood clot. The deficiency of this vitamin results in excessive bleeding because the body is unable to form the clot. While Vitamin K deficiency is rare in adults, it is much more common in infants.

Daily recommended amount of Vitamin K for adults is:

• 120 micrograms (mcg) for males

• 90 mcg for females

Vitamin K-rich foods in India

Here is a list of vitamin K rich foods that you can consider adding to your daily diet:

1. Kale

This is considered a superfood due to its high content of necessary minerals and vitamins, including calcium, folate, and potassium. 1/2 cup of cooked kale gives 531 mcg of Vitamin K (443% of the DV)

2. Spinach

This is another plant-based source rich in vitamin K. 1 cup of raw spinach gives 145 mcg of Vitamin K that contributes to 121% of the recommended daily value.

3. Asparagus

This food is low in calories and besides offering a healthy amount of folate, 1/2 cup of cooked asparagus can deliver around 72 mcg of vitamin K.

4. Green peas

Green peas can be an adequate source of vitamin K when added to your daily diet. 100 grams of cooked green peas can provide around 26 mcg of vitamin K, which is about 22% of the RDV. In addition, due to their high dietary fibre content they also have digestive health benefits.

5. Broccoli

This cruciferous vegetable is a good source of Vitamin K. ½ cup of cooked broccoli contains around 110 mcg of vitamin K, which contributes to about 92% of the RDV.

6. Collard greens

Collard greens are a good example of an easily available, plant-based source of vitamin K. ½ cup of cooked collard greens offers 386 mcg of Vitamin K which contributes to 322% of the DV.

7. Avocado

100 gms or half of a medium size avocado gives 21 mcg of Vitamin K which contributes to 18% of the DV.

8. Kiwi

Eating this fruit cannot only be beneficial for the health of your heart, digestion, and immune system, but it also contains a significant amount of vitamin K, alongside other essential antioxidants and vitamins. 100 grams of kiwi gives 40 mcg of vitamin K which contributes to 34% of the RDV.

9. Berries

Berries, like blueberries, pomegranates, red currants, etc., are few examples of vitamin K rich foods. 1/2 cup of blackberries contributes to around 12% of the RDV by offering 14 mcg of vitamin K.

10. Meat products

In terms of animal-based vitamin K rich foods, there are a variety of meat products available. For instance, 100 grams of chicken liver offers 13 mcg of vitamin K. Similarly, 100 grams of bacon gives around 35 mcg of vitamin K, which contributes 29% of the RDV.