Foods Rich in Vitamin K
Vitamin K is a necessary nutrient for building and maintaining healthy bones. It also helps in blood clotting or coagulation and heart health.
Vitamin K is generally found in most of the Leafy greens and some other food sources. Women need an average of 90 micrograms (mcg) and men need 120 mcg of vitamin K per day.
Vitamin K deficiency or inadequate intake may impair your health over time, causing bleeding, weaken your bones and risk of developing heart disease.
Leafy greens like kale, spinach, collard greens, Swiss chard, mustard greens, turnip greens and leaf lettuce are rich in vitamin K. They contain 265 to 531 micrograms of vitamin K per 1/2 cup cooked and 116 to 299 micrograms per cup raw.
The cruciferous vegetables like broccoli, brussel sprouts, cauliflower and cabbage are rich in vitamin K. A cup of cooked vegetables have about 220 micrograms and a cup of raw vegetables have about 85 micrograms.
Dried Herbs like Basil, Sage, Thyme, corainder, parsley, oregano and marjoram is also rich in vitamin K. 1 tea spoon of dried Herb provides your the requirement of Vitamin K for a day. So remember to add dried Herb powder to your dishes.
Spices like red chilli powder is a great addition to get your daily vitamin K needs. Curry powder, paprika and cayenne are the other spices that contain decent amounts of vitamin K. So add these spices.
Cucumber is an excellent source of Vitamin K either raw or cooked. 1 cup of cucumber with peel has about 17 mcg, without peel has about 8.6 mcg of Vitamin K.
The Dried fruits like figs, prunes, blueberries, pears, peaches and currants are rich sources of Vitamin K. Prunes are highest in vitamin k which provide about 104 mcg in 1 cup.
Okra or Ladyfinger or bhindi is another source of Vitamin K.It contains 64.0 mcg of Vitamin K in 1 cup. Okra provides the daily requirement of vitamin K.
Some oils like soybean, canola oil, sesame oil and Olive oil are also a good source Vitamin K. The canola and soybean oil provide about 16 to 25 mcg and olive oil provide about 8.1 mcg of vitamin K per 1 table spoon.