Asparagus is a delicious vegetable that contains all sorts of essential vitamins and minerals, but remains low in calories. Talk about a win-win! Asparagus is great source of fiber, folate, and vitamins A, C, E, and K.
Just four spears of asparagus can provide 40 micrograms of vitamin K. If you roast them with a little olive oil, you will meet nearly half of your daily intake. Keep in mind the body flushes out vitamin K pretty quickly, so it's good to make sure you are regularly eating foods high in the vitamin.
Not a fan of prunes? Don't worry, you're not alone. But if you are looking for a food high in vitamin K, you need to give prunes a chance. Prunes are a vitamin and mineral powerhouse.
Just one cup of prunes provides over 80 percent of the recommended daily intake of vitamin K! If you aren't a big fan of prunes, try sneaking them into smoothies or your favorite trail mix.
Did you hate brussels sprouts as a kid? Well it’s time to give them another try. Brussels sprouts are insanely nutritious. They contain more vitamin C than most other greens, and they are bursting with vitamin K.
Aside from being rich in vitamin C and vitamin K, they are also a great source of fiber. Brussel sprouts are delicious roasted, steamed, sautéed, or even shredded in a salad.
Like other leafy vegetables, cabbage packs a nutritional punch. The health benefits of cabbage can often be overlooked. But this low calorie, leafy green is full of vitamins and minerals. Cabbage is esspecially rich in vitamin K and vitamin C.
Not sure how to incorporate cabbage into your diet? Cabbage is super versatile, so honestly the options are endless. Try adding cabbage to your next stir fry or make some delicious fish tacos with cabbage slaw.
Fermented dairy products are great sources of vitamin K. Yogurt is one of the most popular fermented dairy products in the world. Yogurt has many nutritional benefits and it's delicious.
Beware: popular fat-free yogurts are extremely low in vitamin K, while full-fat yogurts are high in the vitamin. Make sure you do your research before going to the grocery store!
Extra virgin olive oil is commonly used for cooking, but did you know it contains important vitamins? Just one tablespoon of olive oil has over 8 micrograms of vitamin K.
Olive oil is also high in vitamin E and is considered a healthy fat. Now you don't have to feel guilty about adding olive oil to your veggies, salad dressing, and other dishes.
Not only are green beans delicious, they provide many key nutrients. Green beans are a rich source of vitamin K, vitamin A, vitamin C, folic acid, and fiber.
Although green beans do not provide as much vitamin K as leafy green vegetables they are still a good source of it. If you aren't a huge fan of leafy greens maybe green beans are a better option for you.
There is a wide range of fruits rich in vitamin K, and kiwi is one of them. Kiwis are low-calorie and are nutrient-dense. Kiwi is known for its high vitamin C content, but the fruit is also rich in other nutrients such as vitamin K. Just one kiwi provides 25-30 percent of an adult's daily requirement of vitamin K.
Eating kiwi can have many different health benefits due to the nutritional contents. Some health benefits of kiwi are kidney stone prevention, promotes better sleep, supports heart health, and help remove free radicals from the body.
Broccoli is a vegetable that offers tons of benefits for the body. It's rich in vitamins K, A, and C. These nutrients are essential for boosting your immune system.
One serving of broccoli provides well over your total needs of vitamin K. If you don't love broccoli, try adding it to pastas, soups, or salads.
Soybeans are known for their high-protein content, but they are also great sources of various vitamins, minerals, and antioxidants. Soybeans contain more of the vitamin K-2 verses vitamin K-1.
It's not extremely common to eat soybeans except for the young, green soybeans also known as edamame. Typically soybeans are produced into soy products such as soy milk, tofu, or soy flour. Try soybeans a few different ways to figure out what you like best.
Surprisingly, cucumbers have many nutritional benefits. Cucumbers are known for their high water content, but they bring more to the table than just that. Extremely low in calories, cucumbers contain a range of vitamins, antixoidants, and minerals.
Enjoy some refreshing cucumbers this summer -- they are perfect to eat in hot weather. Add some sliced cucumber to your next salad or make a cucumber salsa - Yum!
Never heard of natto? Natto is a Japanese breakfast food that's made with fermented soybeans and it's full of probiotics and vitamin K.
Just one serving of natto will get you more than 20 percent of your daily valu of vitamin K! Natto is a great source of protein and fiber, as well. Try adding natto to salads, pasta dishes, or even sandwiches.
Some herbs are considered to be medicinal, and for good reason. Certain herbs have more nutritional benefits than quite a few vegetables. Basil is extremely rich in vitamins, including vitamin K.
Basil is essentially calorie-free and contains antioxidants, vitamins, and phenolics. Try to incorporate basil into your diet by making your own pesto, making a caprese salad, or add it to your next pizza!
All leafy greens are an excellent source of vitamin K, but kale is the vitamin K king. Kale contains nearly seven times the daily recommended intake of vitamin K in just a one-cup serving.
Kale is known as a superfood, and rightfully so. This leafy green is also high in calcium, potassium, vitamins A and C, among many other vitamins and minerals.
