Vitamin K is an important nutrient that plays a key role in many of our body's functions. Among them - the body's ability to clot blood, the vitamin also maintains the health of our heart. And while the vitamin K deficiency is rare, then less than the necessary intake can have negative effects on our body over time.
If we do not add enough vitamin K, we risk that our bones become weak and fragile, and that we increase our potential risk of cardiovascular disease. That is why you should try to consume foods rich in vitamin K. The daily dose needed for the body is 120 micrograms per day. Here are the 20 foods that contain the important vitamin.
The curly cabbage contains 400% of the required daily vitamin K dose. For example, half a cup of cooked curly kale contains 530 microns of it.
The leaves of mustard are also very rich in vitamin K. Cooked, only half a cup of them contains 415 micrograms of vitamins. Beet leaves are another source of the vital element, with approximately the same amount of it for just one raw leaf. So you can add them to your salad to ensure your health.
The lapis is another green leafy vegetable that you can use to get your daily dose of vitamins. The raw spinach is an analogue - 1 cup of it contains our daily necessary dose of vitamin K. Portion green bean does the same as spinach.
Soy is also a good choice. 100 grams contain over 1000 micrograms of vitamin. Broccoli is also ideal for the purpose, besides - and easily accessible. Beef, pork, chicken and duck meat, besides vitamin K, will also give us protein and lots of B-group vitamins.
Among the fruits a good source of vitamin K is kiwi. Three fruits a day will protect us from deficiencies. A good option is for prunes - 200 grams of them are enough.
Peas, cheese and avocados are foods that also contain vitamin K, but in much lesser amounts. However, with them we can get the recommended daily dose and maintain our health.
The good thing about vitamin K is that it is contained in very easily accessible food products in abundance, enough for our bodies, so we do not have to consume it in the form of supplements. Make sure, however, that at least one of the foods we listed is on your menu every day.