Vitamin K: Top 5 Foods

There is so much information out there telling us what we need to put into our bodies. One of them on that long list is vitamin K. Vitamin K is pretty important for certain functions in our bodies such as blood clotting and also bone and heart health. Aye!…another thing we have to worry about adding to our diets! But, wait a second there, there are many foods you may already consume that are packed full of this handy vitamin, it’s just about knowing where to find them that’s the key.

It’s also important to be able to get hold of them easily and not have to trudge to a special store or order some particular ingredient online – if it’s not easily accessible, we’re less likely to get it, and thus less likely to consume it. So, without further ado, let’s get into these easily accessible foods that will boost your vitamin K count in Vitamin K: Top 5 Foods!

1. Kale

Kale is a super green in its own right. It’s delicious, absolutely crammed with vitamins and minerals and tastes delicious. What’s more, it is found in the majority of supermarkets, (even the small ones!). Kale is also an excellent source of vitamin K with one cup of cooked kale boasting 1062 mcg, which is, wait for it…10 x the daily recommended intake – awesome!

2. Spinach

Who doesn’t love spinach? I personally have it with everything. The great thing about spinach is that it’s available all year round and found in any fresh produce shop. It is also incredibly quick to cook or perfect raw in a salad or sandwich. A cup of cooked spinach contains a whopping 888 mcg of vitamin K.

3. Broccoli

Broccoli is the go-to for many people adding vegetables to their diet, and I can understand why, as it is delicious, especially when fresh. Who doesn’t love to add broccoli to their stir fry or cooked and buttered up as a side dish? Experts suggest the best way to cook this humble vegetable is to steam it, as it keeps most of its nutrients and this their health benefits. One cup of cooked broccoli contains 220 mcg of vitamin K.

Want to add broccoli to your diet but not sure how to steam it? Check out this video on how to perfectly steam broccoli every time!

4. Green Peas

Green peas are a good source of vitamin K, while they are not as high as some of the previously listed foods, I have added them to the list because one cup of peas is still ⅓ of your recommended daily intake. They are also super quick to cook, easy to add to any meal (I’m thinking risotto, soups, salads and curries) and I’m also pretty sure you already have a bag of frozen peas sitting around somewhere in your freezer!

5. Avocado

Avocados are a brunch favourite and a salad highlight. They are also rich in, you guessed it, vitamin K with one avocado containing 28 mcg. Avocados are so versatile, you can add a little to anything if you want to top up your vitamin K for the day. As if we needed more reason to have our favourite avo on toast at the weekends!

So as you can see, there are five foods that are incredibly easy to get and use in your diet to keep your vitamin K levels on track for a good heart, strong bones and blood that does what it should. Now you have the tools to make the delicious meals and don’t have to worry about yet another vitamin! Have you ever needed to focus on Vitamin K in your diet and if so, for what reason? We’d love to hear your thoughts in the comments below, and feel free to join in the conversation on FacebookTwitter Instagram!

Fern Lough

Fern is a food consultant and freelance writer. She loves to research and share the latest trends in health, well-being and veganism to give others confidence in their food choices. She has spent the last decade in the Food Industry as a chef and completed her MSc in Food Science and Diploma in Nutrition and weight management. Fern is always looking for fun ways to keep fit rather than merely using the gym. She loves travelling to warmer climates to relax and recharge when she gets the chance!

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