Vitamins are essential sources of nutrients for the human body that aid towards performing various important functions of the body. Each vitamin has a unique role to play in bodily functions and helps towards building a healthier and stronger body. Vitamin K is also such an essential source of nutrition which can be attained through a variety of foods high in vitamin K. Vitamin K rich foods help towards the synthesis of the various other proteins that are present in our body and also aid towards the function of blood clotting, healthy bones, heart health and efficient metabolism. Prothrombin and osteocalcin are important proteins that are prepared by foods containing vitamin K. Although the deficiency of vitamin K is rare, a low intake of foods with high levels of vitamin K can impair one’s health over time. Inadequate consumption of foods containing vitamin K can lead to weak bones, impair blood clotting and increase the risk of heart disease among people. Here are some of the foods with high levels of vitamin K that you can include in your diet for a healthier body and for your overall well-being.
Here are some food sources rich in vitamin K that must be a part of your diet
1. Spinach
Spinach is surely the best source of vitamin K, which provides 100% of the daily intake of vitamin K per cup when cooked. It is one of the healthiest food sources for vitamin K, along with other essential vitamins, minerals and iron. Spinach can be had raw, or boiled for strictly just a minute to prevent the loss of necessary nutrients.
2. Kale
Kale is another leafy vegetable which is a very good source of vitamin K. It is a powerhouse food containing vitamin K, especially when consumed raw. Although kale is the best source of vitamin K when consumed raw, you can also cook kale for about 5 minutes before consumption for a better flavour and taste.
3. Broccoli
Packed with vitamins, minerals and antioxidants, broccoli is another food source for vitamin K. This vitamin K rich food helps in strengthening the immunity system of the body, and destroys any dangerous or unwanted particle that enters the body. Broccoli, furthermore is a very versatile food containing high levels of vitamin K, which can be consumed in a number of ways. Enjoy steamed broccoli, stir-fried broccoli or include it in your salads to get your daily source of vitamin K. However, it must be kept in mind that overcooking broccoli may lead this food source of vitamin K to lose its nutrition and flavour.
4. Miso
Miso is a Japanese food with high levels of vitamin K. Miso is prepared from fermented beans. A very good food source for vitamin K, miso enhances the growth of probiotic bacteria in our body, promoting enhanced gut health and boosting the nutrition absorption of the body.
5. Turnip greens
Another very good source for vitamin K, turnip greens contain phytonutrients that help the body to resist diseases, as well as lowers inflammation rates and reduces one’s risk for cancer. Turnip greens is also a food containing vitamin K which helps in reducing anaemia, lowers blood sugar levels and also helps in restricting skin problems. Green turnips can be added to soups or stews or even had as a sauteed vegetable.
6. Lamb
Lamb is a food source for vitamin K, that also contains other high-quality proteins and essential oils. Consuming lamb also aids towards healthy bones and aids towards enhancing bone metabolism.
7. Egg yolks
Egg yolks are among the best sources of vitamin K, which also contains other essential nutrients and fatty acids. Consuming eggs regularly helps one to maintain the required levels of vitamin K that one requires. An easily available vitamin K-rich food item, egg yolks can be included in salads and as a part of meals for promotion of overall good health.