Fat-soluble vitamin K is essential for healthy blood coagulation, strong bones, and cardiovascular function. Vitamin K1 (phylloquinone) and vitamin K2 (menaquinone) are the two primary forms of vitamin K.
Green leafy vegetables include vitamin K1, which is primarily involved in blood clotting, whereas fermented foods and animal products provide vitamin K2, which is involved in bone metabolism and cardiovascular health.
10 Vitamin K-Rich Superfoods You Must Include in Your Diet:
1.Kale
One cup of kale contains more than 100% of the daily recommended intake of vitamin K1, making it one of the greatest sources of the nutrient. It is also good for immune system and bone health because it has additional nutrients including vitamin C, calcium, and antioxidants.
2. Spinach
Another leafy green food high in vitamin K1 is spinach. In addition, iron, calcium, and magnesium are included in it, all of which promote general health and wellbeing.
3. Broccoli
Among the cruciferous vegetables, broccoli is rich in antioxidants, fibre, vitamins C and A, and vitamin K1. It enhances immunological response, digestion, and bone health.
4. Swiss chard
Vitamin K1 is abundant in Swiss chard, a leafy green vegetable that also contains high levels of magnesium, potassium, and vitamins A and C. It supports healthy bones, controls blood sugar, and guards against long-term illnesses.
5. Brussels sprouts
A cruciferous vegetable rich in antioxidants, fibre, and vitamin K1, are Brussels sprouts. They help the body’s cleansing, digestion, and bone health.
6. Spring onions
Spring onions are high in vitamins C and A and low in vitamin K1. They can be eaten raw in salads or cooked in a variety of cuisines, and they enhance the flavour of food.
7. Parsley
Antioxidants, vitamin C, and vitamin K1 are abundant in parsley. It can be added to salads, soups, and sauces for taste and nutrition. It also helps immune system function, digestion, and detoxification.
8. Collard greens
Leafy green vegetables high in calcium, vitamin K1, and fibre are called collard greens. They help with digestion, heart health, and bone health.
9. Natto
Soybeans are fermented to make natto, a traditional Japanese dish that is one of the finest ways to get vitamin K2. It’s also commonly eaten with rice or added to soups and stir-fries. Probiotics help maintain digestive health.
10. Hard cheese
Vitamin K2 is abundant in hard cheeses, especially in the form of menaquinone-4 (MK-4). They also supply protein and calcium, both of which are necessary for healthy bones and muscles.
