Usda List Of Foods High In Vitamin K
Vitamin K is an essential vitamin that helps in blood clotting, bone metabolism, and regulating blood calcium levels. It is also known to reduce the risk of developing heart disease and osteoporosis. The United States Department of Agriculture (USDA) has compiled a list of foods that are high in vitamin K. In this article, we will discuss some of the foods on this list and their vitamin K content.
Green Leafy Vegetables
Green leafy vegetables are the richest source of vitamin K. Some of the vegetables on the list include kale, spinach, collard greens, turnip greens, and Swiss chard. A cup of cooked kale contains around 1062 micrograms of vitamin K, which is more than ten times the daily recommended intake for adults.
Herbs and Spices
Herbs and spices are another rich source of vitamin K. Some of the herbs and spices on the list include parsley, basil, thyme, sage, and coriander. A teaspoon of dried parsley contains around 10 micrograms of vitamin K.
Cruciferous Vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are also high in vitamin K. A cup of cooked broccoli contains around 220 micrograms of vitamin K.
Meat and Dairy Products
Meat and dairy products are also a good source of vitamin K. Some of the products on the list include liver, egg yolk, cheese, and butter. A tablespoon of butter contains around 8 micrograms of vitamin K.
Fruits and Vegetables
Fruits and vegetables such as blueberries, grapes, and avocados are also a good source of vitamin K. A cup of sliced avocado contains around 30 micrograms of vitamin K.
Conclusion
Vitamin K is an essential nutrient that plays a vital role in maintaining good health. Including foods that are high in vitamin K in your diet can help you meet your daily vitamin K requirements. The USDA list of foods high in vitamin K is a useful resource for planning a healthy diet. So, start incorporating these foods into your diet and enjoy the benefits of vitamin K.