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Vitamin K Rich Foods

vitamin-k-rich-foodsThe lack of vitamin K can be amazingly unfavorable for human wellbeing thus can be its overdose. Absence of K vitamin in an individual increment the chances of discharge (dying), osteoporosis, bone crack and simple wounding. In extreme cases, vitamin K inadequacy can likewise chock the patient to death.

Its overdose, on the other hand, can achieve vitamin-K-poisonous quality in the body. Unreasonable utilization of vitamin K can likewise bring about the blood to thicken and thus can trigger stroke or vascular issues. Along these lines, one ought to dependably go simple on the utilization of vitamin K in order to maintain a strategic distance from both extraordinary conditions – insufficiency or overdose.

The prescribed dose of vitamin K for teenagers and grown-ups is 75 micrograms and 120 micrograms for every day.

Vitamin K can be found in many different natural ingredients including vegetables, fruits, herbs, and meat. Listed below are ten vitamin K foods that you can include in your everyday diet to keep up its levels in your body, enabling all of your systems to work efficiently.

1. Kale

Kale is among the richest natural sources of vitamin K on the planet. This dark-green leafy vegetable is considered as a powerhouse of several vital vitamins, minerals and powerful antioxidants. However, for drawing optimum health benefits of kale one ought to use it in well-cooked form rather than raw.

2. Spinach

One of the healthiest and most commonly used leafy veggie, spinach, is another excellent dietary source of vitamin K. A single serving of boiled spinach supplies 888.48 mcg of this essential nutrient.

3. Dried Herbs

Long employed to serve medical purposes, herbs are naturally packed with various vital nutrients including vitamin K which makes it a good option among the vitamin k sources. Dried basil, sage, thyme, coriander, marjoram, oregano and parsley are considerable options to incorporate in routine diet for increasing your vitamin E intake.

4. Spices

Hosting a significant content of vitamin C and E, red chilli powder is a great addition to spice-up a cuisine and get your daily vitamin K needs. Curry powder, paprika and cayenne also contain decent amounts of vitamin K. Try adding these spices in your regular soups and salads.

5. Fish Oils

Virtually all sorts of fish oils are excellent providers of vitamin K and essential fatty acids like Omega 3. Do include fish and fish oils in your routine diet to maintain better health.

6. Plums

Plums also contain high dosages of vitamin K. A single serving of plums is found to supply 248g of this vitamin.

7. Cruciferous Vegetables

Cruciferous vegetables such as turnip greens, collard greens and mustard greens are another rich source of vitamin K. One cup of boiled or steamed turnip green provides you with 529.34 mcg of this vitamin. It is suggested not to boil the cruciferous veggies for more than five minutes or they’ll lose most of their nutritious values.

8. Cucumbers

If you like cucumbers, then now you’ve a good reason to consume more of them. They hold high concentrations of vitamin K and can be an ideal snack option if you’re seeking ways to supplement your vitamin K intake.

9. Swiss Chard

Innately packed with goodness of several vital vitamins and minerals as well as potent antioxidants, Swiss chard is known to provide 8738 mcg of vitamin K per 200 calorie serving. It makes a great substitute for spinach.

10. Brussels sprouts

Last but not the least, Brussels sprouts! Although they’re quite unfriendly for kids, these low-calorie veggies are rich in vitamin K. Do incorporate sprouts in your regular diet plan so as to get 300 μg of the vitamin K per serving.

Apart from these, fruits like Blueberries and Raspberries also are foods rich in Vitamin K.