Kale:
Kale is a powerhouse of vitamin K, providing a whopping 547 micrograms per cup. In addition to its high vitamin K content, kale is rich in antioxidants such as beta-carotene and vitamin C. These antioxidants help protect the body from damage caused by free radicals. Kale is also an excellent source of fiber, which is essential for digestive health. Whether enjoyed raw in salads or cooked in soups and stir-fries, kale is a versatile and nutritious leafy green.
Spinach:
Spinach is another excellent source of vitamin K, with 145 micrograms per cup. This leafy green is not only rich in vitamin K but also packed with other essential nutrients like iron, calcium, and vitamin A. Spinach is known for its versatility in cooking, as it can be easily added to smoothies, omelets, pasta dishes, and more. Incorporating spinach into your diet can help support overall health and well-being.
Collard Greens:
Collard greens offer 440 micrograms of vitamin K per cup, making them one of the best sources of this essential nutrient. In addition to vitamin K, collard greens are high in fiber, which promotes digestive health and helps keep you feeling full and satisfied. These leafy greens also provide a good dose of vitamin A and vitamin C, both of which are important for immune function and skin health. Adding collard greens to your meals can help you meet your daily vitamin K needs while enjoying a delicious and nutritious food.
Swiss Chard:
Swiss chard is rich in vitamin K, providing 299 micrograms per cup. This leafy green vegetable is also a good source of magnesium, which is essential for muscle and nerve function. Swiss chard contains betalains, a type of antioxidant that is known for its anti-inflammatory properties. Including Swiss chard in your diet can help reduce inflammation in the body and support overall health and well-being.
Broccoli:
Broccoli is a nutrient-dense vegetable that offers 92 micrograms of vitamin K per cup. In addition to vitamin K, broccoli is a good source of vitamin C, which supports immune function, and fiber, which aids in digestion. Broccoli is also rich in sulforaphane, a compound with anti-cancer properties. Whether steamed, roasted, or added to stir-fries, incorporating broccoli into your meals can provide a wide range of health benefits.
Brussels Sprouts:
Brussels sprouts provide 156 micrograms of vitamin K per cup. These cruciferous vegetables are also high in fiber, which supports digestive health and helps regulate blood sugar levels. Brussels sprouts contain kaempferol, an antioxidant that has been linked to a reduced risk of chronic diseases. Roasting or sautéing Brussels sprouts can help bring out their natural sweetness and make them a delicious and nutritious addition to any meal.
Arugula:
Arugula is a peppery leafy green that offers 21 micrograms of vitamin K per cup. In addition to vitamin K, arugula is low in calories but high in vitamins A, C, and K. This leafy green also contains nitrates, compounds that may help improve exercise performance by increasing oxygen efficiency in the body. Arugula’s distinct flavor and nutrient profile make it a great addition to salads, sandwiches, and even pesto sauces.
Mustard Greens:
Mustard greens contain 279 micrograms of vitamin K per cup. These leafy greens are rich in antioxidants like vitamin C and beta-carotene, which help protect cells from damage and support overall health. Mustard greens are also a good source of folate, a B vitamin that is important for DNA synthesis and cell repair. Whether added to soups, stir-fries, or salads, incorporating mustard greens into your diet can provide a range of health benefits.
Cabbage:
Cabbage is a cruciferous vegetable that provides 76 micrograms of vitamin K per cup. In addition to vitamin K, cabbage is rich in antioxidants like sulforaphane and kaempferol, which have been linked to a reduced risk of chronic diseases. Cabbage is also a good source of fiber, which supports digestive health and helps maintain a healthy weight. Whether enjoyed raw in slaws or cooked in soups and stir-fries, cabbage is a versatile and nutrient-dense vegetable.
Turnip Greens:
Turnip greens offer 138 micrograms of vitamin K per cup. These leafy greens are rich in calcium, which is important for bone health, as well as vitamin C, which supports immune function. Turnip greens also contain glucosinolates, compounds that may have cancer-fighting properties. Whether steamed, sautéed, or added to soups and stews, turnip greens are a nutritious and delicious addition to any meal.
Cilantro:
Cilantro is a flavorful herb that provides 27 micrograms of vitamin K per cup. In addition to vitamin K, cilantro is rich in vitamins A and C, which have antioxidant properties that help protect cells from damage. Cilantro also contains unique compounds like dodecenal, which may have antimicrobial properties. Whether sprinkled on top of dishes as a garnish or blended into sauces and dressings, cilantro adds a fresh and zesty flavor to a wide variety of foods.
Dandelion Greens:
Dandelion greens offer 428 micrograms of vitamin K per cup. These leafy greens are also rich in antioxidants like beta-carotene and lutein, which help protect the eyes and support overall health. Dandelion greens contain bitter compounds that may help stimulate digestion and support liver health. Whether added to salads, sautéed with garlic, or blended into smoothies, incorporating dandelion greens into your diet can provide a range of health benefits.
Watercress:
Watercress is a peppery green that provides 85 micrograms of vitamin K per cup. In addition to vitamin K, watercress is low in calories but high in vitamins A and C, which support immune function and cell repair. Watercress is also rich in phytonutrients like gluconasturtiin, which may have anti-inflammatory properties. Whether enjoyed in salads, sandwiches, or soups, watercress adds a refreshing and nutritious boost to any meal.
Romaine Lettuce:
Romaine lettuce offers 57 micrograms of vitamin K per cup. In addition to vitamin K, romaine lettuce is a good source of vitamin A, which supports eye health, and folate, which is important for cell division and DNA synthesis. Romaine lettuce is also low in calories but high in fiber, making it a great choice for weight management. Whether used as a base for salads or added to wraps and sandwiches, romaine lettuce provides a crunchy and nutrient-rich addition to your meals.
