Vitamin K is a necessary nutrient that helps in the building and maintenance of healthy bones in your body. Studies have found that taking vitamin K regularly can help in improving your cognitive and heart health. If you are following a vegan lifestyle, you can only have vitamin K through a plant-based diet.
Here is the list of some of the plant-based foods that are rich in vitamin K.
Spinach is one of the leafy green vegetables that is loaded with vitamin K. You will get 444 mcg of vitamin K from just half a cup of cooked spinach. This leafy green vegetable also contains several other healthy nutrients, such as magnesium, iron, folate, vitamin A, vitamin E, and Vitamin B. it is important to note that the vitamin K content in half a cup of cooked spinach is three times more than the vitamin K content in raw spinach of same quantity.
You will get around 530 mcg of vitamin K from just half a cup of collard green. Many dieticians and health experts recommend taking collard green daily because it helps in reducing the risk of developing osteoporosis. Studies have found that vitamin K helps in bone growth and low intake of vitamin K can lead to bone diseases like osteoporosis.
Studies have found that taking vitamin K can help in promoting blood clotting by helping your body to create proteins that are involved in the process. Many health experts often recommend you to consume kale for promoting blood clotting because of the high amount of vitamin K in it. Just half a cup of cooked kale contains 565 mcg of vitamin K.
Broccoli is one of the common vegetables found in most plant-based meals. It is a great source of many healthy nutrients, including vitamin K. For boosting the vitamin K content in kale, try cooking it with olive oil or canola oil. Both these oils contain 10 mcg of vitamin K.
This popular vegetable is used in many of the popular side dishes in the United States. In addition to vitamin K, turnip greens are very high in calcium. That is why many health experts are recommending them for strengthening your bones. Just half a cup of cooked turnip greens will provide 425 mcg of vitamin K.
You will get 72 mcg of vitamin K from just half a cup of cooked asparagus. When you cook asparagus, it is often recommended to add a little olive oil because it can help in boosting the vitamin K content in asparagus.