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Top 10 Foods Highest in Vitamin K
Vitamin K is an essential vitamin required for protein modification and blood clotting. Recent studies suggest that vitamin K may play a role in treating osteoporosis and Alzheimer's, and that consuming increased levels of vitamin K can help protect against cancer and heart disease. There is no known risk of vitamin K toxicity, so there is no reason not to eat a lot of it. Below is a list of the top ten food sources of Vitamin K. The current recommended daily allowance for Vitamin K is 80 micrograms (μg).
#1: Dried Herbs
Long used for medicinal purposes, herbs are packed with nutrients and vitamin K is no exception. Dried Basil, Sage, and Thyme all contain the most with 1715μg per 100g serving, or 2143% of the RDA. They are followed by Fresh Parsley (1700% RDA), Dried Coriander Leaves (1700% RDA), Dried Marjoram(777% RDA), Dried Oregano (777% RDA), and Black Pepper(205% RDA).Click to see complete nutrition facts
#2: Dark Leafy Greens
Crisp, fresh, and delicious, dark leafy greens are great in a salad or steamed as a side. As a bonus they are also high in calcium. Kale provides the most vitamin K with 882μg per 100g serving, or 1103% of the RDA. It is followed by Dandelion Greens (973% RDA), Collards (779% RDA), Cress (677% RDA), Spinach (676% RDA), Turnip Greens (649% RDA), Mustard Greens (622% RDA), Beet Greens (605% RDA), Swiss Chard (409% RDA), Broccoli Raab (320% RDA), Radicchio (319% RDA), and Lettuce (217% RDA).
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#3: Spring Onions (Scallions)
Great as a topping on soup or stew, as well as a good ingredient in salads and salad wraps, 100 grams of spring onions will provide 207 μg of vitamin K, or 259% of the RDA .
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#4: Brussels Sprouts
A delicious side or snack, and reputed for being able to prevent a hang over, brussel sprouts are packed with Vitamin K. 100 grams will provide 194μg or 242% of the RDA.
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#5: Ground Cloves
Ground cloves can be used in making desserts or added to tea to make a nice spicy chai. Adding it is a good idea as it provides 142μg of Vitamin K per 100g serving, or 177% of the RDA
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#6:
Chili Powder, Curry, Paprika, and Cayenne
Also high in vitamins E and C, chili powder is a great addition to spice up a stew, calzone, or just about anything. 100 grams will provide 106μg of vitamin K per 100g serving, or 132% of the RDA. Curry powder will provide 125% of the RDA, Paprika 100% RDA, and Cayenne 100% RDA.
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#7: Broccoli
Vitamin K is just another reason to eat everyone's favorite vegetable. Broccoli contains 102μg of vitamin K per 100g serving, or 127% of the RDA.
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#8: Asparagus
Asparagus is best eaten raw or lightly steamed. 100 grams will provide 80μg of vitamin K, or 100% of the RDA.
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#9: Pickled Cucumber
If you like pickles then now you have good reason to eat more of them. 100 grams will provide 77μg of vitamin K, or 96% of the RDA. For best health, go for the low sodium option.
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#10: Prunes
High in fiber, zinc, and even iron, prunes are great health food. 100 grams will provide 60μg of vitamin K, or 74% of the RDA.
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References
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