5 natural sources of vitamin K

Vitamin K can be obtained from a wide range of natural food sources like fruits, meat and vegetables.

By: Bhavyajyoti Chilukoti | | Published: August 1, 2014 6:09 pm

Vitamin K, although not required in large quantities by the body, plays a key role in the clotting of blood. It is a fat-soluble vitamin that also helps in maintaining strong bones; especially in the elderly. Vitamin K consists of a group of compounds namely vitamin K1 (Phylloquinone), vitamin K2 (Menaquinone) and vitamin K3 (Menadione). Low levels of this vitamin hinders the blood clotting process thereby resulting in excessive bleeding. Though the deficiency of vitamin K is very rare, newborn infants are most affected.

Vitamin K is synthesised in sufficient amounts in the body, but one can also obtain this vitamin naturally from food. The best way to get daily requirement of vitamin K is through consuming foods that are rich in this vitamin –

Green vegetables

Green leafy vegetables that are loaded with vitamin K include spinach, spring onions, lettuce and mustard leaves. While green vegetables that are good sources of this vitamin are broccoli, peas, cabbage, sprouts and cauliflower. For easy availability of this vitamin, one should eat it with foods that contain fats.

Beans and soybeans

Soybeans and beans such as green beans and moong beans are found to be good sources of vitamin K. These can be consumed as sprouted beans, in boiled form or in combination with other lentils to enhance their taste and nutrient quotient.

Fruits

Fruits may seem to be part of your daily routine but consuming fresh fruits on a daily basis fills your recommended dietary dose of vitamin K. Fruits that are rich in this vitamin content are strawberries, blackberries, plums, blueberries, grapes and kiwi. Consuming a bowl of these fruits not only make you stay fit but also provide you other health beneficial nutrients. Read more about the right time to eat fruits

Meats and eggs

Meat, eggs and fish are found to contain vitamin K and hence, form an important part of a non-vegetarian diet. Meats such as liver, kidney and beef, eggs and fish like tuna are the non-vegetarian sources that contain this vitamin. Freezing of meat and fish can result in loss of this vitamin, but heating or cooking does not destroy it.

Dairy products

Dairy products that contain high levels of vitamin K are cheese, yoghurt and butter. Try to include any one of these products in your diet to attain the daily required doses of this fat-soluble vitamin.

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