Top 10 Indian Foods Rich In Vitamin K

Vitamin K :
- Vitamin K is essential nutrient required for protein modification, blood clotting, bone and heart health
- Vitamin K is a group of compounds divided into two – vitamin K1 (phylloquinone) and vitamin K2 (menaquinone)
- Vitamin K1 is mainly found in plant-sourced foods, especially dark, leafy green vegetables
- Vitamin K2 is only found in animal-sourced foods and fermented plant foods, such as natto
- A daily value (DV) of 120 mcg should prevent insufficiency in most people
- Vitamin K deficiency may impair your health over time
- Inadequate intake may cause bleeding, weaken your bones and potentially increase your risk of developing heart disease
- Vitamin K is also produced by bacteria in your intestines and is contained in vitamin supplements
Ten Important Indian Foods Which is Rich in Vitamin K –
1. Spinach :
- Spinach is called powerhouse vegetable as it delivers many nutrients, such as vitamin A, vitamin C, antioxidants, fiber, folate, vitamin K, magnesium, calcium, iron and potassium
- It is a low calorie food and particularly the fiber and protein, provides a sense of long-term satisfaction and fullness—that starchier vegetables and other foods may not provide
- Contains phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects
- And it also has small amounts of omega 3 fatty acids
- 100 grams of spinach serves 483 mcg of Vitamin K
2. Broccoli :
- Loaded with lots of vitamins, minerals, fiber and other bioactive compounds
- The antioxidant content of broccoli may be one of its main boons for human health
- It prevents oxidative stress leading to reduced inflammation and cellular damage in your eyes gives an over all health protective measure
- Plays major role in cancer prevention and treatment
- Presence of antioxidant and fiber in broccoli helps in blood sugar, healthy digestion and reduced constipation
- Increases HDL levels and thy helps in heart health
- Supports healthy brain and nervous tissue function
- Slow the ageing process, good bone health and dental health
- 100 grams of broccoli has 141 mcg of Vitamin K
3. Cabbage :
- It comes in a variety of shapes and colors, including red, purple, white and green, and its leaves can be either crinkled or smooth
- It is rich in nutrients and low in calorie
- Cabbage is high in fiber and contains powerful antioxidants, including polyphenols and sulfur compounds helps in reducing chronic inflammation
- This crunchy vegetable is full of gut-friendly insoluble fiber which aids in healthy digestion
- Red cabbage contains powerful compounds called anthocyanins helps to reduce blood pressure and the risk of coronary artery disease
- Eating more potassium-rich cabbage is a delicious way to lower high blood pressure
- Cabbage contains substances called phytosterols which helps in reduce LDL cholesterol by blocking the absorption of cholesterol in the digestive tract
- It can be eaten raw or cooked and added to a wide variety of dishes like salads, soups, stews and slaws
- 100 grams cabbage serves 109 mcg of Vitamin K
4. Green Beans :
- The fiber content of the beans helps prevent various forms of cancer, heart disease, and diabetes
- The fiber also promotes digestive health, the calcium in the beans promotes bone health, while lutein and zeaxanthin boost vision
- Beans have a low glycemic index and it contain saponins, gamma-tocopherol, and phytosterols, which are all compounds with anti-carcinogenic properties
- It helps in control of diabetes and promotes gastro intestinal health, maintaining ideal weight
- Green beans are rich in vitamin K, which is another nutrient essential for strong bones , promotes immunity and improves vision health
- Green beans are abundant in chlorophyll, which also has a role to play in cancer prevention
- The magnesium in green beans may also have a role to play in preserving heart health
- Green beans also contain chromium helps in treating depression and promoting brain health
- Green beans are rich in folate,folate is responsible for the production of red blood cells in the human body
- It also plays a role in developing the nervous system of the embryo
- Per 100 grams has 48 mcg of Vitamin K
5. Prunes :
- Prunes have a high sugar content and also high in fiber, which can help you regulate your bowels and your bladder
- Prune juice acts as a laxative and helps in easy digestion
- Prunes are a good source of potassium, helps with digestion, heart rhythm, nerve impulses, and muscle contractions, as well as blood pressure
- Prune juice is a great source of iron and can help prevent and treat iron deficiency
- Dried prunes are an important source of the mineral boron, which can help build strong bones and muscles
- Reduce cholestrol levels and lowers BP, lowers the risk of colon cancer and its low glycemic nature helps in diet
- Rich in antioxidant helps in lung health
- 100 grams prunes holds 60 mcg of Vitamin K
6. Beef Liver :
- Liver may support general health & wellness and increase immunity build up in the body
- Rejuvenate the skin, gives a supercharge energy, helps in increase detox and accelerate muscle growth
- Helps in strengthen bones
- Vitamin K2 presence in it helps with calcium balance
- Helps direct calcium into the bones and keeps it out of the arterial walls
- Liver also contains copper, iron and selenium – three additional nutrients required for optimal brain function
- Choline improves cognitive performance and prevents anxiety and mood disorders
- Molybdenum is a trace essential mineral found in high amounts in organ meats, especially liver
- Rich in antioxidants and help in the prevention of cancer cell formation
- 100 grams: 106 mcg
7. Cheese :
- Cheese is not only rich in calcium but in B vitamins as well which allows the bones to absorb calcium easily
- Cheese is rich in healthy fats also rich in rich in potassium, phosphorus, and magnesium which are an exclusive combination for keeping your cardiovascular system in good state of health
- Osteoporosis is a common problem seen among women after menopause, regular consumption of cheese is helpful for women
- Cheese build muscles and bones stronger along with a stabilized metabolism
- Cheese is rich in linoleic acid and sphingolipids, which are known for their antioxidant properties and these play a vital role in cancer prevention
- Small portion of cheese prevents cavities and tooth decay
- Helps in improved brain function and boosts immunity
- Rich in omega 3 and fatty acids, a way to keep your brain in a good state of health
- Good bacteria in cheese can boost gut health which improves your body’s ability to fight infections
- Per 100 grams has 87 mcg of Vitamin K in it
8. Chicken :
- Chicken is a source of high-quality dietary protein
- Chicken contains nutrients linked with mood
- Chicken has tryptophan, an amino acid that is responsible for raising serotonin levels in your brain
- Serotonin is the “feel-good” neurochemical linked with mood
- Chicken provides vitamins and minerals involved in brain function
- Dark and white meat chicken contains vitamin B12 and choline, which together may promote brain development in children
- Help the nervous system function properly and aid cognitive performance in older adults
- Helps build muscle, strengthen the bones and promotes heart health
- Foods high in protein plays a role in managing weight and normal blood sugar levels
- 100 grams of Chicken serves 60 mcg of Vitamin K
9. Egg Yolk :
- They contain high levels of cholesterol but also provide a range of vital nutrients and health benefits
- A lower risk of gastrointestinal distress may be due to egg yolk proteins, such as phosvitin
- Certain compounds called sulfated glycopeptides are present in the membrane of the egg yolk helps in boosted immune system
- Egg yolk contains several compounds called peptides that helps in reduction of blood pressure
- The carotenoids present may protect against cataracts and macular degeneration, two common eye problems that often develop after the age of 55 years
- 100 grams serves 34 mcg of Vitamin K
10. Cashews :
- Presence of unsaturated fatty acids, protein, fiber, vitamins, minerals and antioxidants may confer heart-protective, anti-carcinogenic and anti-inflammatory properties
- Prevents blood disease
- Cashew nuts are rich in copper plays an important role in the elimination of free radicals from the body
- Cashews contains a powerful antioxidant pigment called Zea Xanthin
- This pigment is readily and directly absorbed by our retina, helps maintain eye health
- Selenium in cashews is not only good for your skin but helps prevent cancer
- Omega 3 fatty acids pressent helps to boost the metabolic process to burn excess fat, beneficial for weight loss
- Cashews are great source of dietary fiber helps in digestion problems
- Cashew oil gives healthy shinny and hair
- Cashew 100 grams has Vitamin K of about 34 mcg