Lifestyle

10 healthy foods you must eat to avoid vitamin K deficiency

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Vitamin K is an essential vitamin that plays a vital part in blood clotting and helps build and maintain strong bones.

Apart from this, vitamin K has many health benefits like preventing heart disease, lowering blood sugar levels, improving cognitive health and so on.

Vitamin K can be obtained from foods rich in vitamin K. Not incorporating enough of these foods into your diet may lead to vitamin K deficiency.

Here, we’ve listed down foods rich in vitamin K. Check them below!

1. Avocado

Avocado also called as butter fruit are a nutritious fruit packed with vitamin K and other important nutrients like copper, iron, zinc and manganese

2. Kiwi

Kiwi contains a significant amount of vitamin K, calcium, magnesium and phosphorus, all of which contribute to improving bone health and lowering the risk of osteoporosis.

  • 100 g of kiwi contains 40.3 mcg vitamin

3. Prunes

Prunes are a good source of vitamin K; eating them will prevent the loss of bones and help improve bone mineral density. Avoid consuming large amounts of prunes as they can have a laxative effect.

4. Blueberries

Blueberries contain essential vitamins and minerals such as vitamin K, zinc, magnesium, manganese, calcium, phosphorus and iron.

  • 100 g of blueberries contain 19.3 mcg vitamin K

5. Pomegranate

Pomegranate is a good source of vitamin K, potassium, vitamin C and folate all of which benefit your overall health.

  • 100 g of pomegranate contains 16.4 mcg vitamin K

6. Blackberries

Blackberries are an excellent source of vitamin K, which if consumed daily help in maintaining strong and healthy bones. They are also a good source of vitamin C, fibre and manganese.

  • 100 g of blackberries contains 19.8 mcg vitamin K

7. Spinach

Spinach is known for its high nutritional value. This green leafy vegetable is rich in vitamin K and consuming about half a cup of cooked spinach leaves will meet your daily vitamin K requirement.

  • 100 g of spinach contains 483.5 mcg vitamin K.

8. Kale

Kale is another green leafy vegetable rich in vitamin K. This superfood is also high in calcium, folate, potassium and other essential nutrients.

9. Mustard greens

Mustard greens contain high levels of vitamin K, which upon consumption helps in strengthening of bones. It is also a rich source of magnesium, calcium, and folic acid.

  • 100 g of mustard greens contains 257.5 mcg vitamin K

10. Collard greens

Collard greens are an excellent source of vitamin K, potassium, phosphorus, calcium, iron and zinc. It improves bone health and lowers the risk of diabetes and heart disease.

  • 100 g of collard greens contains 437.1 mcg vitamin K