Vitamin K is a very necessary nutrient for the human body. It aids in bone growth and maintenance. The most notable function of the vitamin is its assistance with “coagulation,” the process of blood clotting.
There are many sources available for fulfilling the need for vitamin K. But vegetables or green leaves have the highest concentrations of vitamin K. Adult men and women both require 120 micrograms (mcg) of vitamin K daily on average.
This is a complete list of vegetarian foods high in vitamin K:
Magnesium, folate, iron, vitamins A, B, and E, and many other nutrients are all present in spinach. Although a cup of raw spinach provides enough vitamin K for one day, a half cup of cooked spinach contains almost double as much of the vitamin as a cup of raw spinach.
There are all sorts of ways to prepare broccoli. Whatever your recipe, try cooking it with canola or olive oil, not only to add flavor but to boost the vitamin K content as well. A tablespoon of either contains about 10 mcg of vitamin K.
Whether red, purple, white, or green, cabbages are a good source of folate, vitamins C, B6, and K, as well as sulfur compounds, polyphenols, and other antioxidants.
Vitamins K-1 (phylloquinone) and K-2 (menaquinones) are the two primary varieties of vitamin K. K-1 originates from plants, but K-2 is found in smaller amounts in meals derived from animals and those that have undergone fermentation, such as cheese. The K-2 type is also more prevalent in soybeans and soybean oil.
- Green peas
Green peas, which contain a sizable amount of magnesium, calcium, and potassium, fall under the category of superfoods. Green peas cooked in their natural state also contain vitamin K. A diet full of these minerals may help lower blood pressure.
Kale is the king of vitamin K. This is understandable considering that it also contains a lot of vitamins and minerals like calcium, potassium, and folate. 80.3 micrograms of vitamin K, or virtually the entire amount an adult needs in a day, may be found in one cup of raw kale.
Avocados are another excellent source of vitamin K and go well with nearly anything. It contains around 31.5 mcg of vitamin K in a medium-sized fruit.
Kiwi is a fruit high in vitamin K; it also contains vitamins C, E, fiber, potassium, folate, copper, and antioxidants. 28 mcg of vitamin K, or nearly 23% of the daily recommended amount, may be found in 100 grams of kiwi. It is a delicious snack that contains edible seeds. Nonetheless, kiwi allergies can cause soreness in the tongue in some individuals.