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Feeling your best means eating a nourishing, balanced diet full of vitamins and minerals. Vitamin K stands out as one of the essential nutrients to include in your daily meal plan.
Your body uses vitamin K to support heart health and strong bones, according to Medical News Today. But it is easy to get all you need because many foods contain this important vitamin. Check out these seven foods that are rich in vitamin K to reap all the health benefits of this nutrient.
Green Beans
Green beans, string beans, snap peas should be included in your regular dinner regime because they are good sources of vitamin K. According to My Food Data, one cup of canned snap beans (about 150 grams) contains 50 percent of your daily value of vitamin K.
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Kiwi
Subtly sweet kiwi packs a punch when it comes to nutrients. Not only does it contain 8 micrograms of vitamin K, it is also loaded with vitamins A, C, and E, according to Everyday Health. Add kiwi to your morning oatmeal, smoothies, or fruit salads.
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Cheese and Butter
Say cheese! It tastes great and comes loaded with vitamin K. according to Medical News Today. Many popular cheeses contain this essential nutrient including blue, cottage, and cheddar. Butter is also a good source of vitamin K2. You can always add fresh herbs, like tarragon, garlic, or chive, to make it an extra delicious (and nutritious) spread.
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Fruit Juice
If you like to start the day with a glass of fresh juice, you’ll also enjoy a dose of vitamin K. Many fruit juices contain the vitamin, including carrot and pomegranate, according to a study published in the National Institutes of Health. Fruits and vegetables contain the phylloquinone form of vitamin K, called vitamin K1.
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Cruciferous Vegetables
You can easily get your daily dose of vitamin K with cruciferous veggies. A single cup of boiled collard greens contains a whopping 70 micrograms, which far exceeds the recommended daily minimum. Spinach and broccoli are also chock full of vitamin K.
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Avocado
If you love guacamole, you’ll be happy to learn that avocado contains lots of vitamin K! Just half of this superfood provides approximately 18 percent of the daily value of vitamin K. Indulge in avocado for a host of other health benefits.
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