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