The 16 Best Vitamin K - Rich Foods You Must Include in Your Diet | Healthy Mind - Think Big

Is often ignored. It’s too bad because Vitamin K deficiency can lead to some serious problems. Without vitamin K you could bleed a lot after being cut. You will also have weak bones, and face some serious heart conditions. Your body meets its vitamin K demand through various foods. Do you eat kale and broccoli? Ever heard of natto? We’ve got some unusual foods on today’s list.

All of them have been confirmed for their absolute values of Vitamin K. 

#1. Natto

This classic Japanese staple might be the greatest source of Vitamin K. Natto is fermented soybean. It serves as a funky addition to your food. It’s a little pungent, but can be a great breakfast option. If you want to know how the Japanese eat it, you simply take a bowl of rice, add some soy sauce, a dash of salt, green onions, egg yolk, and 3 to 4 spoons of natto. You can get 850 micrograms of Vitamin K from just 3 ounces of natto. There’s no food that comes even close to that amount. Have you ever tried natto? How would you describe its taste and smell to our other viewers? Tell us quickly in the comment section and start a conversation with our Healthy Mind - Think Big community. 

#2. Collard Greens 

Massively huge green leafy collards have been missing from the traditional American diet. It’s a fun experiment to always try new things and surprise not only your palate but also your body. Who knows, they may be a part of your regular diet in no time. This dark green leafy veggie can be found in the supermarket, especially during Winter and Spring. If you don't find one, it’s okay to use frozen ones too. Half a cup of boiled or frozen collards will give you 530 micrograms of Vitamin K. You can try using these leaves as a wrapping for your healthy veggie sandwich. Or you can steam and stir fry them into your salads. 

#3. Turnip Greens 

Turnip greens may not be everybody's thing, but they’re a healthy Southern favorite. If you’re eating turnip greens for dinner, you should pair it up with cornbread, cream corn, and fried potatoes. Chicken is also essential. Turnip greens go perfectly with these foods. Half a cup of boiled frozen turnip greens will give you 426 micrograms of Vitamin K. Looking for answers on all the latest health and wellness news? Hit that “subscribe” button, and join our millions of followers. Stay up to date on all our great Healthy Mind - Think Big content…

#4. Spinach 

I know, spinach is hated by so many of you. But there are just so many creative and fun ways to add it to your diet. How about spinach frittata and egg white muffins for breakfast? If you’re on a weight loss journey, have a green smoothie filled with spinach. It may sound gross, but it’s so good. Thinking about a fancy meal at lunchtime, go for spinach garlic shrimp, spinach pies, and even spinach-topped pizzas. If you really don't want to eat it like that, put it in your wraps to make them crunchy. One cup of raw spinach can give you 145 micrograms of vitamin K. Apart from that, you get a good amount of calcium, iron, and folic acid, as well as vitamins A and C. What more do you want from this superfood?

#5. Kale 

Kale was used as a garnish. But over time, the reputation of kale changed. Nutrition-wise, kale is a distant cousin of spinach and offers similar nutrition when it comes to vitamin A and folate. However, it gives much more vitamin C than spinach. Also, one cup of raw kale can give you around 113 micrograms of Vitamin K. This is a cruciferous vegetable in the same family as cauliflower, Brussels sprouts, and cabbage. There are just so many varieties of Kale you can choose from. Green, purple, black. There’s even one called “Dinosaur” kale. Filled with just a few calories, it’s become a favorite of health nuts. You can safely pair it up with garlic, onions, citrus fruits, vinegar, and olive oil. Put it in a stew, soup, or salad. 

#6. Broccoli 

If you make the right recipes, broccoli is addictive. It has iron, potassium, calcium, selenium, and magnesium along with vitamins A, C, and E, and folic acid. Half a cup of boiled broccoli can give you 110 micrograms of Vitamin K. You can grill it, put it in a soup, or just roast it with a protein of your choice to make a complete meal. 

#7. Soya Beans 

People like soybean in the form of Tofu. It goes well with hot dogs and hamburgers. But I’m talking about roasted soybeans. This crunchy tasty snack can be your new pocket-friendly munchy. It has lots of protein, fiber, and fatty acids, which not only help you lose weight but boost your heart and bone health. Half a cup of roasted soybeans can give you 43 micrograms of vitamin K. 

#8. Carrot Juice 

Juice up a carrot the next time you feel parched. It’s much better than your regular can of soda. It'll give you lower blood sugar, healthy skin, great eyesight, and stronger immunity. Three-fourths of a cup of this juice will give you 28 micrograms of vitamin K. You can juice up other fruits and veggies of your choice to make it even better.

#9. Soybean Oil 

Many oils are labeled “The Best” for cooking. Soybean oil is one of them. Soybean oil is extremely versatile and very easy to use. It has a high smoke point, which makes it convenient to use for grilling or deep frying. It will give you great Omega-3s and a healthy heart. Just one tablespoon of soybean oil is enough to give you 25 micrograms of Vitamin K. It’s also way better than margarine. 

#10. Edamame 

This vegetable is a great source of vegetarian protein. After popping them from their pods, you can put them in salads or eat them on their own. High in fiber and antioxidants, it is proven to control the lipids, triglycerides, and cholesterol in your body. Half a cup of cooked edamame can give you 21 micrograms of Vitamin K. Put it in your pasta or noodles. It will taste great in soups and quinoa salads. 

#11. Pumpkin 

Pumpkin pie is not the only tasty way to have a pumpkin. This sweet vegetable can be used in many different foods. It tastes awesome in soup. People also love it in muffins, cookies, pancakes, and homemade energy bars. Pumpkin seeds that are well-toasted go great as a topping on various dishes. The pumpkin spice latte is also worth a shot. Half a cup of pumpkin can give you 20 micrograms of vitamin K, keeping you away from a lot of chronic diseases. 

#12. Pomegranate Juice 

As we always say, prepare your own juices, don’t just pick a carton from the supermarket. This way,   you’ll get real fruit rather than sugar syrup. A glass of pomegranate juice will improve your digestion, keep your joints healthy and improve your brain function. Pomegranate juice has lots of Vitamin C and antioxidants, which can protect you from cancer. Three-fourths of a cup of pomegranate will give you 19 micrograms of Vitamin K. You can also use pomegranate juice for slow-cooking meat. 

#13. Okra 

This vegetable also goes by the name of “Lady's Finger” and “Gumbo”. Now, okra has a reputation of being sticky and stringy, but this gives thickness to broths and stews. These summertime veggies are fantastic, especially when they’re in season. Okra can be steamed and fried as a whole. This will drastically reduce its stickiness. Just chop it up into small wheels. You can make great gumbo, or put them in with cooked onions, peppers, tomatoes, and corn as a side dish. If you’re a fan of spicy foods, put in a dash of curry powder to enhance its flavor. Half a cup of okra can give you 16 micrograms of Vitamin K. It’s a must-add to your list of foods, especially if you’re pregnant. 

#14. Pine Nuts 

Just 1 oz of dried pine nuts can give you 15 micrograms of Vitamin K. You can roast them, and top your salads, soups, and smoothies. Non-traditional, tasty recipes include lemon tarts, grilled fish, pasta, and glazed chicken with pine nuts. It’s an essential part of making authentic Italian pesto sauce. 

#15. Caesar Salad Dressing 

The classic Caesar salad dressing is made by whisking together garlic anchovy paste, lemon juice, dijon mustard, and Worcestershire sauce. You could also mix some mayo, salt, and pepper into this dressing. One tablespoon will have 15 micrograms of Vitamin K. Just another reason for you to try it. 

#16. Blueberries

These colorful berries might be small, but they have unbelievable health benefits. They keep you safe from heart disease and high sugar. They will also relieve you from stomach issues and vision problems. You can enjoy them by freezing and putting them into a fruit salad. You can put them in a bowl of oatmeal and even your pre-workout smoothie. Blueberries can do a lot of good for your body. You can look younger and get acne-free, glowing skin with just a handful. Here are 08 Everyday Foods That Might Be Less Healthy Than You Thought and 05 High Thermic Foods That Will Boost Your Metabolism. Go ahead, click one. Or better yet, read both. Learn more about health and fitness. 

Do you think you’re getting enough Vitamin K? Let us know in the comments below! 

The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. You should never use content in my writing as a substitute for direct medical advice from your doctor or another qualified clinician. Please consult a medical professional or healthcare provider if indicated for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog. Thank you.

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