Natto to Green Leafy: Vitamin K-rich foods to include In Your Daily Diet

When it comes to maintaining a healthy lifestyle, we often focus on macronutrients like carbs, proteins, and fats. However, micronutrients play an equally crucial role in keeping our body in shape. One such micronutrient that doesn't always get the attention it deserves is vitamin K. Here, we explore some vitamin K-rich foods that you should consider adding to your daily diet for optimal health.

2 things you need to know

• Incorporating natto and miso into your diet boosts vitamin K2.
• Leafy greens and fruits provide essential nutrients for wellness.

Natto: The Japanese Superfood

Have you ever heard of natto? This Japanese staple is made from fermented soybeans and is a powerhouse of vitamin K2. Just 3.5 ounces (100 grams) of natto contain a whopping 1,000 mcg of vitamin K2, which is nearly ten times the recommended daily allowance (RDA). For an easy way to benefit from this superfood, consider incorporating just 1 ounce of natto into your daily meals.

(Natto is fermented soybeans and is a powerhouse of vitamin K2 | Image: Shutterstock)

Fruits: Sweet Source of Vitamin K

Fruits aren't just nature's candies; they're also a fantastic source of vitamin K. Kiwi, avocado, blackberry, blueberry, grapes, raspberries, plums, and apples are some of the top vitamin K-rich fruits. Even fruits like pears, mangoes, apricots, peaches, papayas, figs, strawberries, and nectarines contain notable amounts of this essential nutrient. Snack on these delicious options to meet your daily vitamin K needs.

Leafy Greens: Nature's Multivitamin

Leafy greens like spinach, cauliflower, lettuce, and kale are true nutritional powerhouses. Packed with vitamin K, along with a host of other essential nutrients, these veggies support overall health and wellness. Additionally, they're rich in antioxidants and vitamins that keep your body functioning at its best. Make it a habit to incorporate these leafy greens into your daily diet to reap the rewards.

(Leafy Greens are a powerhouse of Vitamin K | Image: Shutterstock)

Nuts: Crunchy Nutrient Bombs

Nuts aren't just a tasty snack; they're loaded with health benefits. Cashews, mixed nuts, and pine nuts, in particular, are fantastic sources of vitamin K. They play a crucial role in maintaining strong bones and promoting proper blood clotting. Alongside vitamin K, nuts offer protein, fibre, and healthy oils, which combat inflammation and support heart health.

Miso: Gut-Friendly Delight

Another Japanese delicacy, miso, is a fermented bean paste that not only tantalises your taste buds but also offers a healthy dose of vitamin K2. A 100-gram serving of miso contains approximately 29.3 mcg of vitamin K2, fulfilling 37% of the RDA. What's more, the fermentation process in miso promotes the growth of beneficial gut bacteria, which enhances nutrient absorption and synthesises even more vitamin K2.

(Miso is fermented bean paste that offers a healthy dose of vitamin K2 | Image: Shutterstock)

Eggs: The Superfood for Your Body

Eggs often hailed as a protein powerhouse, are also rich in essential nutrients like vitamin K and folate. These nutrients contribute to muscle growth and strong bones. Eating eggs can even increase "good cholesterol" levels, benefiting your heart health. Make eggs a regular part of your diet for a well-rounded nutrient intake.

Incorporating these vitamin K-rich foods into your daily diet is a delicious way to ensure your body receives the micronutrients it needs to thrive. So, go ahead and savour the flavours of these nutritious options for a healthier and happier you.