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Having a balanced diet is the way to maintain a good body and make sure that you are healthy in the long run. There are a lot of vegetarian foods that are rich sources of vitamin K. Vitamin K is beneficial for the body as it improves bone health and also reduces the chances of any cardiovascular problem. Vitamin K also helps in preventing any kind of blood clotting in the body. If you are struggling to find a rich source of vitamin K that is vegetarian, then we have assorted a list of some of the best food items that you can include in your diet to get your daily vitamin K intake. All of these are vegetarian, so they can be consumed by both vegetarians and non-vegetarians.
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* Kale
This is a very strong and healthy source of vitamin K. This can be consumed directly as a salad in raw form or you can decide to make various dishes after cooking it. One of the most common ways of consuming kale is by boiling it and then adding some subtle spices and herbs on top. Kale is a very rich source of vitamin K and can fulfil your everyday nutritional intake for the same.
* Spinach
Spinach is another rich source of vitamin K and is enjoyed with a lot of delicious soup, smoothies, salads, and as a side dish. There are so many Spanish-based dishes that are made in Indian cuisine. You can also make spinach, and parathas, or add spinach to your sandwiches or even pizza. It is a diverse ingredient and can be added to almost anything. It is not only a rich source of vitamin K but also has a significant amount of healthy antioxidants.
* Asparagus
This is a very dynamic vegetable and has a great nutritional profile. 1 cup of asparagus contains 55.7 MCG of vitamin K. Other than vitamin K, it is also very rich in beta-carotene, Lutein and Zeaxanthin. All of these are very good for the better functioning of the brain and other organs of the body. You can make this a part of your salad or just sauté it with some other vegetables and have it with some rice.
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* Broccoli
Broccoli is a very good source of fibre and other vitamins and nutrients. Broccoli is a rich source of vitamin K and is another versatile vegetable that can be added to almost everything. You can add broccoli to your pasta, pizza, soup, curry and whatnot. One cup of broccoli has 110 MCG of vitamin K which is quite satisfactory and impressive. So the next time when you feel like eating pasta, just add lots of broccoli to it to make it healthy.
* Parsley
Parsley is a very famous herb that is a critical part of many cuisines. Other than the flavours that it adds to the food, it also provides a significant amount of vitamin K. 1 cup of parsley has 984 MCG of vitamin K. This is 1230% of the recommended intake for a person regularly. Parsley is also very rich in vitamins A and C so it is a great option to include in your diet.
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* Lettuce
Lettuce is another green vegetable on the list that is very rich in vitamin K. It is a famous ingredient that is used in the preparation of sandwiches, burgers, wraps and salads. Many salads are incomplete without this crunchy vegetable which is very healthy and fibrous. It is a great option if you're trying to cut some calories in your regular meals and still feel full throughout the day and have the necessary energy.
* Green Cabbage
Cabbage is also a great source of vitamin K. If you want to include vitamin K-rich products in your diet, then choose green cabbage specifically. This can be included in your stirr fries, salads and also a lot of other dishes. It also has a very crunchy flavour similar to lettuce. It becomes extremely soft after being cooked for some time. Also, it doesn't take a lot of time to get cooked so preparing it is quite hassle-free.
* Brussels Sprouts
The sprouts have the shape of a mini cabbage and are extremely delicious. Other than having a scrumptious taste there, it is also a great source of vitamin K. One cup of Brussels sprouts has 159 MCG of vitamin K, which is enough for your regular vitamin K intake. There are so many diverse ways to cook Brussels sprouts and make them a part of your diet. If you are tired of eating your conventional green vegetables, then you can give your taste buds a change by trying this vegetable.
All of these are some great vegetarian options for vitamin K-rich food. These vegetables and herbs are easily available in the market and they can be integrated into your diet without much effort.
