Intake of vitamin K foods is very important for people who has vitamin k deficiency and has certain health problems.
What is vitamin K and it’s function?
Vitamin K is water soluble vitamin. It has 2 main form, K1 and K2.
When you intake food rich in vitamin k, then bacteria present in our gut helps to convert vitamin K1 in to Vitamin K2. There after, used by the body for various function.
Rich sources of vitamin K food include green leafy vegetables.
Some of the health benefits of Vitamin K include promoting good bone density, protection against osteoporosis, good for heart health and has anti-cancer properties.
Vitamin K Dosage
It varies on age and gender, on average 75 to 120 micrograms of vitamin k can be consumed daily. Eat 100 micrograms daily as the average recommendation.
Best Foods rich in Vitamin K
Green leafy vegetables
Green leafy vegetables are high in Vitamin K. A half cup of green leafy vegetables, contain more than 400 microgram of Vitamin K, which is 4 times more then the average recommendation per day.
2. Dried Basil
Dried basil are rich in antioxidants and other nutrients minerals. A teaspoon of dried basil contains about 45% of daily requirement of Vitamin K.
A cup of kale has more than 1100% of our daily requirement in Vitamin K.
A cup of prunes contain 104 micrograms of vitamin K.
A 100 grams of avocado has about 21 micrograms of vitaminK, which is about 20 % of what you need in a day.
6. Swiss Chard
Swiss chard are low in calories about 36 calories per serving. But it contain more than 600 % more of the daily intake of vitamin K.
A serving of medium sized cucumber contain about 60 % of daily requirement for vitamin K.
8. Brussels Sprouts
A single serving of brussels sprouts has more than 240% of the daily requirement for vitamin K.
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