Vitamins play a major role in improving several body functions and preventing chronic diseases. This vitamin helps in the synthesis of several proteins in your body. One of the proteins synthesized with the help of vitamin K is prothrombin, which helps in blood clotting. Vitamin K also synthesizes osteocalcin, the protein that helps in regulating the calcium levels in your blood.
According to experts an average man and woman should consume around 138 mg and 122 mg of vitamin K daily. There are several foods that you can include in your plant-based meal plan that fulfills your daily vitamin K requirement.
In this article, we will take a look at some of the most common plant-based foods that are rich in vitamin K.
This is one of the most common cruciferous vegetables that is packed with vitamin K and other essential nutrients. Broccoli is also a good source of several healthy antioxidants. Consuming broccoli regularly will strengthen your immune system and destroy the free radicals that damage your cells. You should remember not to overcook broccoli because it will lose its nutrition and flavor.
Spinach is a leafy green vegetable that provides a lot of health benefits. It is loaded with several healthy nutrients, including vitamin K. It was found that around 483 mg of vitamin K is present in just 100 grams of spinach. It is recommended to eat spinach in raw form to ensure the intake of all the essential nutrients in it.
Apart from vitamin K, collard green is also rich in calcium, iron, fiber, and magnesium. Studies found that it possesses anti-inflammatory properties and can help in lowering cholesterol levels. The fiber content in collard green also ensures better digestive health. Around 836 mg of vitamin K is present in just one cup of steamed collard green.
Cooked kale is often considered the best plant-based source of vitamins. It also contains several heart-healthy minerals, such as manganese, calcium, copper, potassium, etc. Just one cup of cooked kale contains 817 mg of vitamin K. Do not cook kale for more than 5 minutes, else its nutrition and flavor will be lost.
Natto is a traditional Japanese food made from fermented soybeans. It is a good source of vitamin K2. Just 100 grams contain 1000 mg of vitamin K2. It also contains a significant amount of protein and fiber.