Not heard of Vitamin K? You are not alone. Vitamin K is a fat-soluble nutrient with crucial roles supporting bone health and blood clotting. It’s recommended that adults consume between 90-120mcg of vitamin K per day. But if you've never heard of it how do you know how to consume foods rich in vitamin k?
So we’ve put together a list of foods high in vitamin K, so getting enough in your diet should never be an issue.
1.Kale
Kale a very popular green high in vitamin K, containing more than 140 mcg in two cooked tablespoons or one cup raw. Kale is also high in vitamin A, calcium, and potassium, making it very nutrient dense for so few calories
2.Brussels sprouts
Loved or hated brussels sprouts the mini cabbages like vegetables contain about 120mcg of Vitamin K per half cup. Very nutrient dense, they also contain more than your daily requirement of vitamin C per cup
3.Avocado
It's not know as a super food for nothing. Avocado is a fruit high in vitamin K, with one cup containing up to 50mcg. It’s also a source of healthy fat and contains 3g of protein per cup.
4.Spinach
Spinach is a commonly consumed source of vitamin K, containing 145mcg in one cup of raw spinach. Packed with nutrients, spinach is perfect not only with your morning eggs but in your smoothies.
5.Broccoli
Broccoli is high in vitamin K, with 90mcg in one cup of raw broccoli and about 110mcg in a cup of cooked broccoli. A good source of calcium, iron, and other minerals.
6.Our Supergreens
Greens powders are dietary supplements that you can mix into water and other liquids. They typically have a green hue and can taste a bit grassy. … Leafy greens: Spinach, kale, collards, parsley. Seaweed: Spirulina, chlorella, dulse, kelp. They are generally low in calories but high in certain minerals and vitamins, including selenium, iodine, chromium and vitamins A, C and K. It's a super easy way to get in that Vitamin K shop here
Please note vitamin K needs to be monitored in those taking blood-thinning medications