10 ways to get vitamin K in your diet

Vitamin K is an important nutrient that every person should have. It plays a vital role in bone strength and heart health. While we talk about vitamins, its not the supplements that we prefer – it’s the natural foods that you can include in your diet and get it.

Vitamin K deficiency

Vitamin K deficiency is less rare, but even if its encountered – it can be easily obtained by just including few foods in our daily diet. If it is not in place, then it would eventually weaken the bones and affect the heart health. So, its really very important to stuff our body with vitamins and necessary nutrients.

10 ways to get Vitamin K

Vitamin K is a group of components that is K1 and K2. Vitamin K1 is plant-sourced foods and vitamin K2 is animal sourced foods. Both are essential to get it.

  1. Eat more of greens

Spinach has numerous health benefits as we all know. Spinach contains a lot of minerals and nutrients that no other vegetables or fruits has. Including spinach in your diet is very good for many reasons. Collard greens and kale top the place for providing vitamin K. You can either include these on smoothie or salads.

  1. Vegetables

Vegetables are dietary sources for many vitamins. If you don’t like greens or if you don’t get them, you can stick to vegetables like broccoli and cabbages. Again, broccoli can be consumed in the form of soups or salads. Cabbages blend well with raw mangoes as salad. Both together provides it.

  1. Apple

Fruits are not fond of vitamin K but apple provides some. Grab an apple to get a quick burst of vitamin K. Avocado milkshakes can be drunk to get vitamin K. Blueberries and prunes again provide the essential nutrients to your body and has some percentage of v-K in it.

  1. Soybean oil

Canola and soybean oil are nutritious because they provide several vitamins and minerals. A table spoon of soybean oil included in your diet can make a dramatic difference. Soybean oil can be added to your daily salads.

vitamin K

  1. Munch on nuts

Consuming buts is beneficial and easy other than any other diet formula. Just soak them and start enjoying them. If you are not ready to eat them raw, just blend it with your smoothies and milkshakes. As we all know, nuts have a lot of protein, fiber and has healthy oils. The key nutrients will fight inflammation and keep your heart stronger. Cashews and pine nuts gives you it. Every little bit of the snacking that you do on nuts will help you get it.

  1. Fishes

    Including fish in your diet is very important. Over any meat, fish gives you a lot of healthy fats. It has healthy oils and protein. It lowers the blood pressure and helps in improving the heart health. Salmon and shrink are very good for vitamin K. Tuna oil is also good for it.

  2. Juicing

If you are not able to snack on veggies and fruits, we have alternatives. All you need to do is grab a carrot juice. We all know that carrot is rich in vitamin A, but it is also rich in it.

  1. Soybeans

Soybeans itself has a bundle of nutrients. Do you ever know that fermented and sprouted soybeans will give you enormous amount of vitamin K to your body? Cooking soybeans is very easy but if its sprouted, we would suggest you eat it raw to get the full packed nutrients in it. Vitamin K is immediately obtained when we start consuming soybeans and soybean oil.

  1. Kiwi

Kiwi being a seasonal fruit is, suggested to consume whenever you are running low in its count. It can be consumed as kiwi shake or with other fruits along with the salad. The sour tasting kiwis have more vitamin K.

  1. Green peas

Green peas have a packed amount of protein, minerals and nutrients. Vitamin K and protein is rich in green peas. When you consume green peas, you will sense a feel of fullness. It will fill your stomach greatly and thereby you will not feel like eating anything that is, unwanted. Green peas can be, consumed as salad or additives with chapatti. It will blend great with dishes like salad, juices and spicy chats.

vitamin K

The takeaways

Vitamin K being one of the essential nutrients that your body needs, count on it. Know what you are eating. Ensure that your body is, filled with all the essential vitamins and minerals. Count on every mineral and fill the gap whenever you don’t consume the required amount of minerals.

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