Health

Top 10 Foods For Vitamin K: Proper Nutrition

Vitamin K regulates normal blood clotting, assists the transportation of calcium through the body, and may also be helpful for bone health. It is also thought to help certain skin conditions, such as stretch marks.

1. Kale (cooked)

443% DV per serving

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If you haven’t tried kale yet, now may be the time. Kale is a leafy green vegetable featured in a variety of meals.

With more nutritional value than spinach, it may help improve blood glucose control in diabetes, lower the risk of cancer, reduce blood pressure, and help prevent the development of asthma.

2. Mustard Greens (cooked)

346% DV vitamin K per serving

Mustard greens are in the same family as kale, cabbage, and collard greens. They are the peppery leafy greens of the mustard plant and are used frequently in Chinese, Japanese, and Indian cooking.

They are slightly less bitter than kale or collard greens, and more peppery, like arugula. Mustard greens are also a great source of vitamin A, C, E, copper, manganese, and calcium.

3. Swiss Chard (raw)

332% DV per serving

Swiss chard is mot popular in Mediterranean countries, and it lies somewhere between spinach and kale – not as tender as spinach, not as tough as kale.

This green is a nutritional powerhouse as it’s an excellent source of vitamins A, C, magnesium, potassium, iron, and fiber.

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4. Collard Greens (cooked)

322% DV per serving

Collard greens are extremely low in calories but are rich in folate, calcium, dietary fiber, and vitamins E, A, & C. Thanks to their high nutrient count, collard greens have been associated with cancer prevention, detox support, and anti-inflammatory properties.

They are a type of leafy green vegetable common in southern U.S. cooking and feature dark green leaves with tough stems. In the same family as kale, turnips, and mustard.

5. Natto

261% DV per serving

Natto is a traditional Japanese food made from soybeans that have been fermented with Bacillus subtilis. Some eat it as a breakfast food and it is served with karashi mustard, soy sauce, and sometimes Japanese bunching onion.

Natto contains fiber, probiotics, and nattokinase. This combination may help reduce cholesterol and blood pressure levels and decrease the risk of heart disease.

6. Spinach (raw)

121% DV vitamin K per serving

Spinach is a leafy green vegetable that originated in Persia. It belongs to the amaranth family and is related to beets and quinoa. Plus, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.

Spinach is low calorie and has a good amount of iron, potassium, and calcium. It’s important to eat your spinach to improve skin, hair, and bone health.

7. Broccoli (cooked)

92% DV per serving

Broccoli belongs to the cruciferous vegetable family, which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips…

If you’re trying to eat healthier, cruciferous vegetables like broccoli should be at the very top of your grocery list. It is an extremely popular vegetable that is also high in fiber and vitamin C.

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8. Brussels Sprouts (cooked)

91% DV per serving

The Brussels sprout is a member of the Gemmifera Group of cabbages, grown for its edible buds. They’ve long been possible in Brussels, Belgium, and may have gained their name there.

Brussels sprouts are high in fiber, minerals, and antioxidants, making them a nutritious addition to your diet. They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation, and improve blood sugar control.

9. Okra (raw)

66% DV per serving

Okra is a nutritious food with many health benefits. It’s rich in magnesium, folate, fiber, antioxidants, vitamin C, and A. Okra may also benefit pregnant women, heart health, and blood sugar control.

This little green vegetable is valued for its edible green seed pods and is also known as ladies’ fingers or ochro.

9. Beef Liver

60% DV vitamin K per serving

Beef liver may sound disgusting, but with a little bit of good cooking, you can turn it into a culinary masterpiece. Beef liver is rich in iron and is often recommended as a food for people with iron deficiencies.

Beef liver is also high in vitamin A, folic acid, iron, and zinc. It’s widely considered the most nutrient-dense organ meat.

10. Asparagus

57% DV per serving

Asparagus, or garden asparagus, was once named sparrow grass and is a perennial flowering plant species in the genus Asparagus. Its young shoot are used as a spring vegetable. It was once classified in the lily family, like the related Allium species, onions, and garlic.

Asparagus is loaded with nutrients and nutritional benefits. It’s a great source of fiber, folate, vitamins A, C, & E, as well as chromium. It’s also low in calories, which can help those who are watching their daily food intake.

Categories: Health, Snacks

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