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Top 10 Indian Foods Rich In Vitamin K

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

Top 10 Rich Foods in Vitamin K

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
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