10 healthy foods you must eat to avoid vitamin K deficiency
Vitamin K is an essential vitamin that plays a vital part in blood clotting and helps build and maintain strong bones.
Apart from this, vitamin K has many health benefits like preventing heart disease, lowering blood sugar levels, improving cognitive health and so on.
Vitamin K can be obtained from foods rich in vitamin K. Not incorporating enough of these foods into your diet may lead to vitamin K deficiency.
Here, we’ve listed down foods rich in vitamin K. Check them below!
Avocado also called as butter fruit are a nutritious fruit packed with vitamin K and other important nutrients like copper, iron, zinc and manganese
- 100 g of avocado contains 21 mcg vitamin K
Kiwi contains a significant amount of vitamin K, calcium, magnesium and phosphorus, all of which contribute to improving bone health and lowering the risk of osteoporosis.
- 100 g of kiwi contains 40.3 mcg vitamin
Prunes are a good source of vitamin K; eating them will prevent the loss of bones and help improve bone mineral density. Avoid consuming large amounts of prunes as they can have a laxative effect.
- 100 g of prunes contain 59.5 mcg vitamin K
Blueberries contain essential vitamins and minerals such as vitamin K, zinc, magnesium, manganese, calcium, phosphorus and iron.
- 100 g of blueberries contain 19.3 mcg vitamin K
Pomegranate is a good source of vitamin K, potassium, vitamin C and folate all of which benefit your overall health.
- 100 g of pomegranate contains 16.4 mcg vitamin K
Blackberries are an excellent source of vitamin K, which if consumed daily help in maintaining strong and healthy bones. They are also a good source of vitamin C, fibre and manganese.
- 100 g of blackberries contains 19.8 mcg vitamin K
Spinach is known for its high nutritional value. This green leafy vegetable is rich in vitamin K and consuming about half a cup of cooked spinach leaves will meet your daily vitamin K requirement.
- 100 g of spinach contains 483.5 mcg vitamin K.
Kale is another green leafy vegetable rich in vitamin K. This superfood is also high in calcium, folate, potassium and other essential nutrients.
- 100 g of kale contains 828.3 mcg vitamin K
9. Mustard greens
Mustard greens contain high levels of vitamin K, which upon consumption helps in strengthening of bones. It is also a rich source of magnesium, calcium, and folic acid.
- 100 g of mustard greens contains 257.5 mcg vitamin K
10. Collard greens
Collard greens are an excellent source of vitamin K, potassium, phosphorus, calcium, iron and zinc. It improves bone health and lowers the risk of diabetes and heart disease.
- 100 g of collard greens contains 437.1 mcg vitamin K
The post 10 healthy foods you must eat to avoid vitamin K deficiency appeared first on .