A balanced diet should include all types of foods. And vitamin K should not be out of your diet. This vitamin is of vital importance as its deficiency leads to chronic disorders of our health.
Vitamin K is fat-soluble and its role is fundamental in coagulation and in the synthesis of bone proteins.. For this reason, a lack of this vitamin in the body can have repercussions in cardiovascular diseases, dental caries and bone weakness.
The 15 foods richest in vitamin K
Vitamins K1 and K2 are the vitamins we must obtain from food. Although vitamin K2 is the one that is best absorbed by the body. It is for this reason that several sources of vitamin K should be included in the daily diet.
The recommended daily dose is 120 mcg for men and 90 mcg for women.. Before thinking about synthetic supplements, you should look for vitamin K in the different foods that contain it, that is why we bring you this list with the most important sources of vitamin K.
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Spinach is one of the most recommended foods to include in your daily diet. This vegetable has an important content of vitamin K, in addition to other vitamins, minerals and antioxidants, including Vitamin C, iron and calcium among the most important.
In addition to being delicious, spinach provides many nutrients and can be consumed cooked or raw. As a base for salads it is very practical, but there are also many recipes that include spinach to be consumed on a daily basis as part of other dishes.
Prunes are an important source of vitamin K for the body. One cup of prunes contains 7% of the recommended daily amount. It is also an important source of fiber, potassium and calcium.
The advantage of prunes is that they can be eaten as a snack. They can also be included in salads, juices or smoothies. Another way to eat them is as part of some dessert recipes.
Carrots are ideal to add to your balanced diet. It is a very nutritious vegetable, just one medium sized carrot is enough to get 10% of the daily vitamin K recommendation.
It also contains very few calories but many vitamins and minerals. For this reason it is convenient to include it in our food. It can be consumed raw, cooked, accompanied by sweet or savory flavors.
Celery is a good source of vitamin K. The stalk of a celery can provide up to 15% of the recommended daily intake of vitamin K. of vitamin K. It is a vegetable with a very defined flavor and very easy to prepare.
It is very sought after by people on special diets to lose weight, because it has few calories, many vitamins, and can be accompanied by dressings that give it an exquisite flavor.
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Blueberries are rich in antioxidants and vitamin K. It is recommended to include a cup of blueberries a day and with this you will be obtaining a significant amount of vitamin K. Besides enjoying its other nutrients and antioxidants.
This fruit can be included in salads, desserts and consumed as a snack throughout the day.. Besides being practical, they are very nutritious and delicious. They can also be consumed in juices, although part of their nutrients and fiber are lost.
Another very nutritious food is broccoli, and among its nutrients, vitamin K is not lacking. Nutritionists recommend adding this vegetable to the daily diet in significant amounts, as it is one of the most complete foods.
It contains calcium, potassium, zinc, vitamin C and vitamin K. Half a cup of broccoli a day provides the recommended amount of this vitamin per day. So by consuming this vegetable, your vitamin K levels are assured.
One pickle can contain up to 34% of the recommended daily value of vitamin K.. They can also be consumed in pickles, in this way the nutrients and fiber that this vegetable has for the organism are also obtained.
Pickles can be consumed in many different ways. There are recipes that include them, although most people prefer to eat them pickled, which can also be homemade to preserve all their nutrients.
Asparagus is a source of vitamin K and antioxidants. Asparagus should definitely be part of a healthy diet, it contains vitamin A, vitamin C, folic acid, fiber, and of course Vitamin E.
As an important source of antioxidants, asparagus helps to fight diseases such as Alzheimer’s disease. But also thanks to its vitamin K, they help to have strong bones and reduce the possibility of developing cavities.
Raspberries are small berries full of flavor and vitamins. These fruits can be included in desserts or salads. In addition to containing multiple nutrients for the body, they have a pleasant taste, so it is easy to include them in a healthy diet.
These berries are also rich in antioxidants. They are an alternative to offer children healthy and delicious foods that they are sure to enjoy. A cup-sized serving of raspberries is enough to notice their benefits.
10. Brussels sprouts
Brussels sprouts contain a high percentage of Vitamin K. Just one cup of Brussels sprouts a day is enough to get 42% of the recommended daily allowance for adults.. They are also sources of vitamin C, potassium, folic acid and iron.
Brussels sprouts can be prepared in multiple ways. There are some very simple recipes that will help you include them in your daily diet. Roasted and with a touch of salt, they are delicious and do not require more to give a great flavor.
Blackberries, like raspberries, are delicious and healthy berries. Like all dark-colored berries, blackberries are an important source of antioxidants, yet they also contain vitamin C and K. They can be incorporated into your daily diet in a variety of ways.
They can be incorporated into the daily diet as a dessert, a snack or as part of a smoothie in the morning. This ensures an intake of about 36% of the daily recommendation of vitamin K.
Cabbage or lettuce is a food with a high nutritional content. This food is versatile and one of the most nutritious, as well as low in calories and with a high water content. One cup of cabbage is enough to cover the daily vitamin K recommendation.
For this reason it is recommended to include it in the regular diet. Although it can be consumed steamed, most people eat it raw in salads. Besides being delicious, it is very adaptable to many other ingredients.
13. Spring onions
In addition to fiber and other nutrients, scallions contain vitamin K. Also known as scallions, this food can be easily combined in different recipes and salads, giving it a great flavor.
Scallions are high in fiber, vitamin C, vitamin K and they are also an important source of B vitamins, so they are undoubtedly a very healthy food that is recommended to be eaten frequently.
Tomatoes are one of the most versatile and nutritious vegetables. Besides having B vitamins, it is an important source of vitamin A, C, E and of course vitamin K. It also contains multiple minerals such as iron and calcium. It also contains multiple minerals such as iron and calcium.
Tomatoes can be consumed raw or cooked, and also dried. It is undoubtedly a vegetable that can be adapted to multiple dishes and also provides great flavor to almost everything it accompanies.
15. Dried sage
Dried sage is an aromatic herb with medicinal uses. In some gastronomies, sage is widely used because it provides a touch of flavor and smell to various dishes.
However, in addition to this use, dried sage is also nutritious. It turns out to be an important source of vitamin K, since a single spoonful provides a little more than 40% of the recommended daily amount of this vitamin for a day.