Vitamin K has a key role in the human body.
It supports the formation of sturdy, healthy bones, ensures the blood forms clots when necessary and contributes to maintaining steady, balanced blood pressure, explains Cleveland Clinic.
Vitamin K is used in many parts of the body, including major organs like the liver, brain, heart, pancreas, as well as in the bones.
It is processed swiftly and excreted through urine or faeces, which means the vitamin rarely accumulates to harmful levels, even when consumed in larger quantities, unlike some other fat-soluble vitamins, states the Harvard T H Chan School Of Public Health.
Which are the foods high in vitamin K? Read on...
1. Spinach
Raw spinach is exceptionally rich in vitamin K, offering well over the recommended daily amount.
A single cup provides around 145 mcg, while 100 gm supplies roughly 483 mcg, says Healthline.
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2. Blueberries
Thawed, unsweetened frozen blueberries deliver a notable quantities vitamin K, offering about 40.7 mcg in a 1 cup serving, according to the US department Of agriculture.
3. Mustard Greens
A 100-gm portion of cooked mustard greens supplies approximately 592.7 mcg vitamin K, making it an exceptionally concentrated source, says Medical News Today.
4. Turnip Greens
Half a cup of boiled turnip greens has about 426 mcg vitamin K, making these greens a remarkably potent addition to your diet, offers Cleveland Clinic.
5. Swiss Chard
Raw Swiss chard is packed with vitamin K in impressive amounts. A single leaf delivers around 398 mcg, while 100 gm provides roughly 830 mcg, states Healthline.
6. Broccoli
Half a cup of cooked broccoli contains approximately 110 mcg vitamin K, making it a valuable contributor to your daily intake, according to Cleveland Clinic.
7. Certain Meats
Vitamin K is found in meat-based food in varying amounts. A 100 gm serving beef liver supplies 106 mcg; equivalent amount turkey sausage delivers 36.6 mcg; 100 gm chicken meat provides 35.7 mcg; a 100 gm turkey frankfurters contain 31.2 mcg; similar portion salami offers 28 mcg and 100 gm goose liver offers a whopping 369 mcg, says Medical News Today..
8. Brussels Sprouts
One cup of raw Brussels sprouts provides approximately 156 mcg vitamin K, making them an excellent addition to a nutrient-rich diet, states the US department Of agriculture.
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