Vitamin K is a fat-soluble nutrient which plays a very important role in our body. Our body uses Vitamin K for blood clotting, bone metabolism, bone and heart health, prevention of cancer and kidney stones, and to maintain brain function. It is an essential nutrient for injuries as it regulates normal blood clotting. In addition to this, it also helps in the transport of calcium in our body, which in turn helps in bone mineralizing. It reduces bone loss with age and makes the bones less prone to fracture. A deficiency of Vitamin K can cause severe bruising and bleeding problems. Heavy menstrual periods, easy bruising, excessive bleeding from wounds are a few symptoms of deficiency of Vitamin K.
An overdose of Vitamin K is also harmful to our body and can bring about ‘ Vitamin K Toxicity’. Excessive consumption can result in thickening of the blood, which in turn can be a cause for various heart-related problems. Better go for Vitamin K foods! Therefore, the recommended dosage of Vitamin K is 125 mg a day. All of us share a love-hate relationship with vegetables. Isn’t it? We generally don’t like them, but we eat them because of their amazing benefits. Alas, here are a few more reasons why you should be ditching that junk food in your hand, and pick up a cucumber to eat!
Here is a list of food items, which are extremely rich in Vitamin K. It is found in a variety of food items such as fruits, vegetables, meat, cooking oils etc. These can help you from ever experiencing Vitamin K deficiency.
Spinach is one of the healthiest leafy-vegetable to consume. It is also an excellent source of Vitamin K. Spinach can be consumed either in raw or in cooked form.
One cup of Broccoli contains about 90-100 micrograms of Vitamin K. So, a cup of chopped Broccoli every day will meet your daily requirement of Vitamin K.
There are about 200 micrograms of Vitamin K in 1 cup of sprouts which are boiled, cooked, drained and without salt.
Cooked Green Beans
There are 15-20 micrograms Vitamin K in 100g of Green Beans. You can consume green beans, once a week along with other Vitamin K rich foods to maintain the daily intake.
Kiwi has considered moderately high in Vitamin K. 1 cup of Kiwi contains 70-75 microgram Vitamin K, providing 80-85 percent of the daily value.
1 tablespoon of Soybean Oil has 3.5-4 microgram Vitamin K. You can start cooking vegetables in Soybean Oil to complete the daily Vitamin K intake.
100-gram Basil contains 400-420 micrograms of Vitamin K. Consuming only a little bit of Basil every day can keep you from ever experiencing Vitamin K deficiency.
Eggs have high Vitamin K content. Along with this, there are various other benefits of consuming eggs.
The avocado fruit has 20-25 micrograms of Vitamin K, per 100 grams.
and for all the non-vegetarians,
Chicken also has a high content of Vitamin K.
The richest source of Vitamin K is green, leafy vegetables. These vegetables should be eaten with a little bit of oil, as Vitamin K is fat-soluble. This will ensure faster absorption into the body. Vitamin K2 is present in animal-sourced food items, such as chicken.
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