Vitamin K is a fat-soluble vitamin that plays a critical role in blood clotting and bone health. Here are some dietary sources of vitamin K:
- Leafy Green Vegetables: Leafy greens are among the richest sources of vitamin K. Examples include kale, spinach, collard greens, and Swiss chard.
- Cruciferous Vegetables: Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower also contain vitamin K.
- Herbs: Fresh herbs such as parsley, basil, and cilantro are good sources of vitamin K.
- Green Cabbage: Green cabbage is a vegetable that provides vitamin K.
- Asparagus: Asparagus is a source of vitamin K and is often used in various dishes.
- Green Beans: Green beans are a legume that contains vitamin K.
- Olive Oil: Olive oil, particularly extra virgin olive oil, contains small amounts of vitamin K.
- Avocado: Avocado is a fruit that provides vitamin K along with healthy fats and various other nutrients.
- Meat: Meat, especially liver, contains vitamin K, although the amounts are relatively small compared to plant-based sources.
- Dairy Products: Dairy foods like cheese and yogurt contain vitamin K, although the amounts are relatively small compared to other sources.
- Fish: Some fish, such as salmon and tuna, contain vitamin K.
- Eggs: Eggs contain small amounts of vitamin K, particularly in the yolk.
- Cereals and Grains: Some breakfast cereals and grains are fortified with vitamin K. Check product labels to see if they contain added vitamin K.
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A well-balanced diet that includes a variety of these foods can help you meet your daily vitamin K requirements. It’s important to note that vitamin K is also synthesized by the bacteria in the gut, contributing to overall vitamin K intake. This makes it a relatively abundant nutrient for most individuals.