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Vitamin K is essential for the body in different ways. It is best known as the vitamin that helps to form blood clots and prevent excessive bleeding. It is also suggested that Vitamin K helps with the formation and repair of our bones.
While deficiency is very rare, it is important that we maintain a diet that provides us with sufficient vitamin K. The recommended daily allowance is 120 micrograms for men over 19 years old and 90 micrograms for women 19 years and older.
Vegetables High In Vitamin K
There are numerous foods available that are rich in vitamin K, in particular vegetables and certain fruits.
Consuming these fruits and vegetables on a regular basis will not only provide you with enough vitamin K, but they also offer various other nutrients and health benefits.
Here are 7 of my favorite vegetables high in vitamin K.
Kale is a delicious leafy vegetable not only high in vitamin K, but also very high in Vitamin A, Vitamin C and manganese.
This power vegetable is available year-round and works well in salads and smoothies, or you could even create your own kale chips.
This summer vegetable is very rich in antioxidants, which helps us to stay healthy. Asparagus is also high in nutrients such as Vitamins A, C, E and K, and in folate and fiber.
It’s best not to overcook asparagus, in order to retain most of its nutrients.
3. Collard Greens
Collards are an excellent source of vitamin A, vitamin C, folate, along with vitamin K.
Collard Greens are mostly available in winter and have antibacterial and antiviral properties to help strengthen your immune system.
4. Brussel Sprouts
The bitter taste of Brussels Sprouts may not please everyone, but they sure have amazing health benefits. Brussels sprouts are low in calories and very high in vitamin K, Vitamin C, folate and fiber.
They also offer cholesterol lowering benefits which is one of the reasons why they are so popular.
Brussels Sprouts are mostly available in Winter.
Celery is a long season crop and, apart from vitamin K, is also very rich in potassium, folate and molybdenum.
Celery is also known to help lower blood pressure.
6. Spring Onions
Spring Onions (or scallion and green onions) are rich in fiber and Vitamins B, C and K.
Available all year round, spring onions are best consumed in salads and soups.
Beneficial for eyes, nervous system, bones, heart, blood pressure and skin, broccoli has been a very popular leafy vegetable for as long as we can remember.
Broccoli is a true green powerhouse, rich in potassium, zinc, calcium, and Vitamins C and K.
How do we best eat broccoli? Most people would cook or steam broccoli but you can also eat it raw and add it to salads.
For a more crispier taste, you can roast broccoli too. And you can also add broccoli to pasta, yum!
Fruits High In Vitamin K
And here are my favorite fruits with high vitamin K content.
Some actually consider cucumber a vegetable, but technically it is a fruit.
Who doesn’t love cranberries? Cranberries are surprisingly low in calories and by many considered a super food because of their high nutrients and antioxidants content. They are particularly high in manganese, vitamin C and fiber.
Cranberries are known to help prevent urinary tract infections and cardiovascular disease.
Similar to cranberries, blueberries are very high in vitamin K, manganese, Vitamin C and fiber.
With their sweet flavors, fresh blueberries are a great summer treat and can be eaten freshly picked or they can be added to many types of recipes.
Other Fruits High In Vitamin K
Here is a short list of other popular fruits with vitamin K:
- Plums (or dried prunes)
- Kiwi fruit
This list of fruits and vegetables with high vitamin K content is definitely not exhaustive but it will hopefully give you an idea how to increase your vitamin K intake.
There are many more vegetables and other food types high in vitamin K, such as parsley, cauliflower, spinach, cabbage, fish, meat, eggs and cereals.
Drinking green smoothies is an excellent way to consume more leafy vegetables that are high in vitamin K.
It is always recommended to maintain a balanced diet and to avoid focusing on one particular nutrient or vitamin.
It’s the combination of different nutrients that will keep us healthy.