22 foods rich in Vitamin K

Food sources of vitamin K are mainly dark green leafy vegetables, such as broccoli, Brussels sprouts and spinach. In addition to being present in food, vitamin K is also produced by the good bacteria that make up healthy intestinal flora, being absorbed by the intestine along with the food in the diet.

Vitamin K helps with blood clotting, preventing bleeding, and participates in healing and replacing nutrients in the bones, in addition to helping to prevent tumors and heart diseases.

Read too: Vitamin K: what it is for, rich foods (and recommended amount)

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Foods rich in vitamin K do not lose the vitamin when cooked, as vitamin K is not destroyed by the cooking method.

Table of foods rich in vitamin K

The following table shows the amount of vitamin K present in every 100 g in the main foods rich in this vitamin:

For healthy adults, the vitamin K recommendation is 90 mcg in women and 120 mcg in men. Learn more about vitamin K.

Recipes rich in vitamin K

The following recipes are rich in vitamin K as they use good amounts of its source foods:

1. Spinach omelet

Ingredients

• 2 eggs;
• 250 g of spinach;
• ½ chopped onion;
• 1 tablespoon of olive oil;
• Grated low-fat cheese to taste;
• 1 pinch of salt and pepper.

Preparation mode

Beat the eggs with a fork and then add the roughly chopped spinach leaves, onion, grated cheese, salt and pepper, stirring until everything is well mixed.

Then, heat a pan on the fire with the olive oil and add the mixture. Leave to cook over low heat on both sides.

2. Broccoli Rice

Ingredients

• 500 g of cooked rice
• 100 g of garlic
• 3 spoons of olive oil
• 2 bunches of fresh broccoli
• 3 liters boiling water
• Salt to taste

Preparation mode

Clean the broccoli, cut into large pieces using the stems and flowers, and cook in salted water until the stem is soft. Drain and reserve. In a pan, sauté the garlic in olive oil, add the broccoli and sauté for another 3 minutes. Add the cooked rice and mix until uniform.

3. Cabbage and Pineapple Salad

Ingredients

• 500 g cabbage, cut into thin strips
• 200 g pineapple cut into cubes
• 50 g of mayonnaise
• 70 g of cream
• 1/2 tablespoon of vinegar
• 1/2 tablespoon mustard
• 1 1/2 tablespoon sugar
• 1 pinch of salt

Preparation mode

Wash the cabbage and let it drain well. Mix mayonnaise, cream, vinegar, mustard, sugar and salt. Mix this sauce with the cabbage and pineapple. Leave in the fridge for 30 minutes to cool and serve.