Highest Sources of Vitamin K:Top 9 food Vitamin k,Requirement of body

 Top 9 Highest Sources of Vitamin K

Introduction:

Why Vitamin K is Your Body’s Silent Guardian

When we think about vitamins, Vitamin C for immunity or Vitamin D for bones often come to mind first. But there’s another nutrient quietly supporting your health every day  Vitamin K. This essential, fat-soluble vitamin plays a crucial role in proper blood clotting, maintaining bone strength, and supporting heart health.

Vitamin K comes in two main forms:

• Vitamin K1 (Phylloquinone): Predominantly found in green leafy vegetables.

• Vitamin K2 (Menaquinones): Common in animal products and fermented foods.

Without enough Vitamin K, even minor cuts can cause excessive bleeding, and bone health may suffer over time. Many people in India and across the globe unknowingly consume less than the recommended daliy vitamin k.

Daily Requirement:

• Adult men: ~120 mcg

• Adult women: ~90 mcg

note.kiwi and prunes is highest vitamin k source. avocados is also contribute vitamin k

Top 9 source of vitamin k

1. Kale – The Vitamin K King

Vitamin K Content: ~817 mcg per 100g (Over 10x your daily need!)

Kale reigns supreme when it comes to Vitamin K content. One serving easily surpasses your daily requirement and also provides Vitamin A, Vitamin C, and antioxidants.

How to include:

• Add chopped kale to dals or curries.

• Bake into crispy kale chips.

2. Spinach 

Vitamin K Content: ~483 mcg per 100g

“Palak” is affordable, widely available, and nutrient-rich, making it an easy choice for boosting Vitamin K.

How to include:

• Prepare palak paneer.

• Blend into fruit smoothies.

3. Broccoli – The Green Powerhouse

Vitamin K Content: ~101 mcg per 100g

Broccoli is an all-rounder, rich in Vitamin K, Vitamin C, and fiber, and great for children’s bone growth.

How to include:

• Steam lightly and drizzle with olive oil.

• Stir-fry with tofu or chicken.

4. Brussels Sprouts – The Mini Cabbage Marvel

Vitamin K Content: ~177 mcg per 100g

Small but nutrient-packed, Brussels sprouts are becoming more accessible in India’s urban supermarkets.

How to include:

• Roast with garlic and pepper.

• Toss into pasta dishes.

5. Cabbage

Vitamin K Content: ~76 mcg per 100g

Cabbage is affordable, versatile, and ideal for families looking to add more Vitamin K to their diet.

How to include:

• Use in parathas or pakoras.

• Stir-fry with soy sauce and sesame seeds.

6. Mustard Greens

Vitamin K Content: ~593 mcg per 100g

A cultural icon and nutritional gem, sarson ka saag delivers exceptional Vitamin K content.

How to include:

• Serve with makki ki roti for a traditional Punjabi meal.

7. Parsley

Vitamin K Content: ~1640 mcg per 100g

Parsley is often underestimated, but it’s one of the richest Vitamin K sources.

How to include:

• Add fresh parsley to salads.

• Blend into chutneys.

8. Natto – The Fermented Power of Vitamin K2

Vitamin K Content: ~1103 mcg per 100g (mostly K2)

This Japanese fermented soybean dish is a K2 powerhouse, supporting calcium regulation.

How to include:

• Serve over rice for breakfast.

• Add to miso soup.

9.Green Beans – The Everyday Side Dish

Vitamin K Content: ~43 mcg per 100g

Green beans are simple, versatile, and a steady source of Vitamin K.

How to include:

• Add to mixed vegetable curry.

• Sauté with garlic and butter.

 

Conclusion: Make Vitamin K Your Daily Habit

Vitamin K is essential for your body’s smooth functioning. From a comforting plate of sarson ka saag to a fresh kale salad, incorporating these foods into your diet can safeguard your bones, heart, and overall health.

Action Steps:

1. Include at least one Vitamin K-rich food in every meal.

2. Combine with healthy fats for maximum absorption.

3. Try a new Vitamin K-rich recipe this week.