sources of vitamin k

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1. Excellent Food Sources of Vitamin K

1. Excellent Food Sources of Vitamin K =====================================

Also see The 7 Best Sources of Protein

Also see 6 Good Sources of Protein for Vegans

Also see 10 Great Vegetarian Protein Sources

Also see Collagen Protein and Its Natural Sources

The key role of vitamin K is to clot the blood. Since a vitamin K
deficiency can contribute to such medical conditions as osteoporosis
and hardened arteries, ensuring that you're getting the proper dose of
this essential vitamin is necessary. Here are a few ways to
incorporate more foods rich in vitamin K into your daily diet:

1. Kale

Kale is the number one source for vitamin K. This leafy green veggie
is a nutritional powerhouse of vitamins, minerals and antioxidants.
Just one cup of cooked kale offers over ten times the DRI (Dietary
Reference Intake) for vitamin K.

Kale is great in soups. It can also be steamed, sautéd or boiled to be
transformed into a tasty side dish.

2. Swiss Chard

Swiss chard is loaded with beneficial vitamins and minerals, and
provides 8738mcg of vitamin K per 200-calorie serving. Though it
doesn't show up on America's dinner tables often, this often-ignored
veggie is a great alternative to spinach, as it is comparable in taste
(only more intense and delicious!). Swiss chard is also an excellent
source of vitamin A, and antioxidants like lutein and zeaxanthin
(known vision protectors).

Try Swiss chard in place of your favorite spinach dish.

3. Collard Greens

This traditional southern comfort food is also rich in vitamin K, with
1059 μg per cup. Sauté, boil or steam this tasty soul food, and you
can rest assured you've met your DRI for the blood clotting vitamin.

4. Spinach

Spinach is a very well-known health food. Low in calories and brimming
with essential nutrients, spinach is perhaps one of the healthiest
foods on the planet. The vitamins and minerals in spinach help the
fight against cancer, heart disease, obesity, stroke and osteoporosis.
One cup of the veggie provides 1027 μg of vitamin K.

Spinach can be cooked in a wide variety of ways, and in innumerable
delicious dishes. Try it in an egg white omelette, or simply sauté it
with a little olive oil, salt, and garlic as a great side dish for a
healthy meal.

5. Brussels Sprouts

Although Brussels sprouts aren't the most kid-friendly alternative,
these veggies are full of vitamin K. Also low in calories, the sprouts
serve up 300 μg of the vitamin per serving.

Roast them with other vegetables, or simply steam them to accompany
the rest of your meal.

6. Broccoli

Just like spinach, broccoli is a known source of many vitamins and
minerals. In just one serving, you get 220 μg of vitamin K. Broccoli
is also high in vitamin C, folic acid, potassium and fiber.

The ways to cook this low-calorie, nutrient-dense veggie are endless.
Roast them with other veggies with a splash of olive oil, or steam
them in the microwave for a quick and easy side.

Leafy green vegetables can easily be considered the unrivaled masters
of nutrition, with loads of heart-healthy vitamins and minerals. These
veggies are relatively inexpensive, plentiful, low-calorie and
extremely versatile. Get your daily fill, and you can close the
kitchen knowing you've met your DRI for vitamin K.

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