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Top 10 Foods Rich in Vitamin k - Health Benefits Of Vitamin K
Top 10 Foods Rich in Vitamin k
VITAMIN K is an essential group of vitamin K1 and vitamin K2 needed for blood clotting or wound healing. Plants-based foods are the primary source of Vitamin K1, whereas vitamin K2 is found in meat and cheese. The doctors recommend incorporating both types in your daily diet.
Vitamin K plays a multi-functional role in the human body, such as bone-forming, anticancer, anti-calcification, and insulin-sensitizing molecule. Osteoporosis is a disease underlying bone deficiency and fractures. A particular form of vitamin K2 improves bone health and reduces the risk of fractures.
There are certain foods rich in vitamin K that are beneficial for your health in several ways. Let us discuss them in detail.
1) Dark leafy green vegetables:
Green leafy vegetables are a good source of vitamin K. The most essential is Kale, which contains antioxidants and lutein. These nutrients help fight against free radicals in the body and protect the eyes from light damage. The other vitamin K foods include parsley, Swiss chard, spinach, cooked beet greens, and mustard.
Broccoli is a highly nutrient-rich diet consisting of several essential vitamins and minerals, including vitamin K. it is recommended to eat raw broccoli or slightly cooked in steam to get maximum nutrition. The more you cook, the fewer its benefits are.
Prunes are a rich source of Vitamin K, magnesium, riboflavin, potassium, vitamin A, and copper. Prunes are known for their laxative effects, and studies suggest that prunes may fight bones density loss caused by radiations.
Asparagus is full of nutrients containing folate, and a high ratio of vitamin K. The antioxidants present in asparagus boost cognitive ability and retain the urinary tract's healthiness. It also contains fiber that supports your digestive system and aids in weight loss.
5) Extra virgin olive oil:
One tbsp. of virgin olive oil contains 10% of the daily recommended intake of vitamin K that may sound a bit, but it carries unlimited benefits. It is one of the healthiest oils you can enjoy in foods or sprinkle over salads in its raw form.
6) Full-fat dairy products:
Fermented dairy products contain a considerable amount of vitamin K as they contain 92% content. Reduced-fat foods such as skimmed Greek yogurt, milk, and yogurt cottage cheese contain less vitamin K than full-fat dairy products.
Cucumber carries a considerable amount of vitamin K. It also contains fiber, manganese, magnesium, vitamin C, and potassium. The high water content and fiber in cucumber makes them stand among the best low-calorie diet and an appropriate companion in weight loss journey.
Cashew and pine nuts are delicious sources of vitamin K and carry several essential nutrients, including fiber, protein, and healthy oils. They fight off inflammation in your body and protect your heart health—Munch on a handful of mixed nuts daily to get an extra shot of vitamin K.
Salmon fish and tuna are packed with vitamin K, minerals, healthy oils, and protein that lowers blood pressure and reduces the risk of heart diseases.
10) Drink juices:
Drink a cup of carrot juice to get an instant slurp of vitamin K. you can also opt for fresh pomegranate juice to get the same nutritional benefit.