Due to the ongoing pandemic, we are well-aware of how vitamins and minerals are crucial for our health. From Vitamin C for immunity to Vitamin A for eyesight and Vitamin D for immunity and strong bones, a diet rich in all such vitamins is essential for our well-being. Vitamin K is another important vitamin that fosters blood clotting and plays a vital role in bone health. A fat-soluble vitamin, Vitamin K is actually a group of compounds of which vitamin K1 and vitamin K2 appears to be the most important one, as per Consultant Nutritionist Rupali Datta.
Vitamin K mainly promotes bone health and wound healing besides protecting the heart. Vitamin K2 has also been found to improve insulin sensitivity. Therefore, people who absorb the most vitamin K2 from their foods are about 20% less likely to develop Type 2 Diabetes. Rupali adds that while Vitamin K2 (or menaquinone) is largely produced by the intestinal flora, Vitamin K1 (or phylloquinone) can be obtained naturally from plants, especially green leafy vegetables. Here we have 9 foods you can have along with ways to add them, to get more of Vitamin K in your diet.
(Also Read: 4 Subtle Signs and Symptoms of Vitamin K deficiency)
Here Are 9 Vitamin K-Rich Foods That You Must Add To Your Diet:
1. Spinach
Low in cholesterol, rich in dietary fibre, vitamins A, C, K and iron, spinach is good for bone health besides proper functioning of red blood cells in the body. Here's a spinach pancake recipe that you can try at home to include more of vitamin K in your morning meal!
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2. Kale
With more than 50% of the daily recommended allowance, Kale seems to be the perfect veggie to add in your vitamin K rich diet. It's also high in fibre, protein, and omega-3 fatty acids. This beetroot kale smoothie can come handy for a quick and energizing meal in the middle of the day.
3. Broccoli
One of the most nutritious vegetables, broccoli is juicy, fresh, firm and needs to be cooked right to reap in all the benefits and a spectacular taste. This broccoli and almond soup recipe is a comforting bowl of goodness that you won't be able to resist.
4. Lettuce
Also rich in protein, vitamin A and potassium, lettuce is most commonly found wrapped inside a sandwich or plated under salads, but it's a wonderful leafy vegetable that can be tossed in many ways. Here are lettuce-wrapped cottage cheese rolls that you'll absolutely love to relish!
5. Fish
Don't we already know the many benefits of fish? What we might not have realised is the rich amount of vitamin K as well. Perhaps we found another reason to load up in the succulent and flavourful baked/grilled fish! This baked fish with white sauce is the perfect recipe to begin with.
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6. Cauliflower
One of the most popular vegetables in India, cauliflower also helps maintain a healthy digestive system, prevents arthritis, obesity and other anti-inflammatory mediated diseases. This yummy cauliflower salad topped with a mouth-watering cauliflower puree is a stellar recipe to include in your diet.
7. Eggs
Rich in protein, eggs perhaps top the list of our go-to foods to prepare quickly! Versatile, easy and oh-so-delicious, there is just so much one can make from an egg. Here is an easy scrambled eggs recipe that you can try for your next breakfast!
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8. Brussel Sprouts
Hailing from the same family as cabbage, cauliflower and broccoli, Brussel sprouts undoubtedly are packed with nutrients, especially proteins, fibre, vitamin C and K while being low on carbohydrates. One way to include it in your diet is to simply saute it along with other crunchy veggies such as carrot and broccoli with a bit of salt and enjoy a hearty meal!
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9. Kiwi
Kiwi comes loaded with nutrients that boost our body. Besides vitamin K, it comes with Vitamins A, B12, B6, E, iron, calcium and potassium and ensures blood circulation in the vessels, iron absorption for healthy bones, good vision, etc. Here is cucumber and kiwi juice recipe that is sure to get you refreshed and impress the taste buds too!
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These Vitamin K-rich foods can be included in more than one ways in the diet. Let us know what you are planning to make from the versatile foods!