Looking to increase your vitamin K intake? These 6 foods can help

Essential nutrients such as vitamins play an important role in our general well being and fitness. A balanced diet containing a variety of vitamins helps with your body’s upkeep and in building immunity and strength. Vitamin K is one such nutrient that should be part of your regular dietary intake.  

Here’s why vitamin K is important for your body

Vitamin K is a crucial fat-soluble vitamin containing prothrombin, that helps prevent blood clotting, improves bone metabolism, and regulates blood calcium levels. Vitamin K is also helpful in improving episodic memory in older adults and is beneficial in keeping blood pressure lower by preventing mineralization in the arteries. 

In case of its deficiency, you may experience bleeding gums and clotting. Vitamin K deficiency could also reduce bone mineralization and contribute to osteoporosis. 

Here are vitamin K rich foods you can include in your diet 

These foods can easily be included in your regular diet and will help increase your vitamin K intake: 

1. Broccoli

This power food is packed with vitamin K, as well as fibre, protein, iron, potassium, calcium, selenium and magnesium. Therefore, from improving bone density to muscle building, broccoli is the undisputed wholesome goodness champion.

Cruciferous veggies like broccoli can be a blessing for your health. Image courtesy: Shutterstock
2. Banana 

This delicious fruit is packed with vitamin K and other essential nutrients that help with digestion and weight management. Vitamin K present in bananas is easily absorbed by the body and helps metabolise carbohydrates and fats, turning them into energy. It also removes unwanted chemicals from the liver and kidneys, and maintains a healthy nervous system.

3. Avocados

Avocados fight inflammation, improve cholesterol levels and are a great source of vitamin K and magnesium.  This fruit also contains potassium and is an excellent source of fiber, thereby helping you to stay full for longer durations of time.

4. Blueberries

Blueberries are low in calories and packed with nutrients and antioxidants. Vitamin K and antioxidant content of blueberries help reduce risk factors for heart disease, lowering LDL cholesterol levels and blood pressure.

Vitamin K is an important nutrient that plays a vital role in blood clotting and bone and heart health. Image Courtesy: Shutterstock
5. Nuts

Almonds and cashews contain high amounts of vitamin K and magnesium, and are beneficial for heart health and reducing appetite. Nuts also offer monounsaturated fats that improve blood sugar and cholesterol levels and have anti-inflammatory properties.

6. Eggs

Besides being rich in proteins, eggs contain essential nutrients and minerals such as vitamin K, folate, and selenium. Eggs are the ideal food to provide the adequate amounts of nutrients needed by the body for optimum muscle growth and maintenance of bone strength. In addition, eggs help increase levels of high-density lipoprotein (HDL), also known commonly as “good cholesterol”. Higher levels of HDL can help reduce the risk of heart disease. 

So, ladies, try including these foods in your daily diet and increase your vitamin K intake through natural methods.