A Presentation toNutrition ByMr. Allah Dad Khan

2. Sources of Vitamin K
A Report By
Mr. Allah Dad Khan

9. Kale
If you’re used to seeing kale tucked
away at the edge of your plate as a
garnish, make a change and give it a
place in the heart of some of your
favorite meals. One cup of chopped
kale provides your body with essential
Vitamin K—nearly 700% of the
recommended daily total, in fact. It’s
also loaded with other vitamins
including A and C, as well as iron and
calcium. Serving Size (1 cup), 547.39
micrograms of Vitamin K (684% DV),
34 calories

10. Collards
Collards

11. Spinach
One of the healthiest, most nutrient-rich
foods you can add to your diet is
spinach. Whether raw or cooked, spinach
is a stellar source of several vitamins,
minerals, and antioxidants, including
Vitamin C, iron, calcium, and Vitamin K.
If you’re not sure how to add more
spinach to your diet, start by using it as
the leafy base for your salads, sautéing
it with olive oil and garlic, adding it as a
topping on your pizza, or shredding and
cooking in your favorite pasta
sauce. Serving Size (1 cup), 144.87
micrograms of Vitamin K (181% DV), 7
calories

12. Carrots
One medium carrot provides over
eight micrograms of Vitamin K, enough
to help you reach 10% of the daily
recommended value. That same carrot
adds only 25 calories to your diet, and
the abundance of other vitamins and
minerals makes carrots a great food to
enjoy on a regular basis.Serving Size
(1 medium), 8.05 micrograms of
Vitamin K (10% DV), 25 calories

13. Raspberries
Raspberries are filled with vitamins
and minerals including Vitamin K, so
make them an essential part of your
diet every day. Many other types of
berries contain similar benefits, so
enjoy a berry-filled fruit salad or
smoothie for breakfast, lunch, or
snack time to give your mind and body
a nutritional boost. Serving Size (1
cup), 9.59 micrograms of Vitamin K
(12% DV), 64 calories

14. Asparagus
There are many reasons to love
asparagus. It has anti-aging
properties, it may help prevent
Alzheimer’s disease, and it’s packed
with antioxidants to protect against
free radicals and certain cancers. It’s
also loaded with many of the vitamins
and minerals your body needs to stay
healthy and in top working order.
These include Vitamin A, Vitamin C,
folate, fiber, Vitamin E, and Vitamin
K. Serving Size (4 spears), 48
micrograms of Vitamin K (60% DV),
11 calories

15. Turnip Green
Turnip Green

16. Beet Green
Beet Green

17. Dandelion Green
Dandelion Green

18. Mustard Green
Mustard Gren

19. Brussels Sprouts
 Brussels Sprout

20. Broccoli
When eaten regularly, broccoli
contributes to the health of the
nervous system, eyes, heart, bones,
blood pressure, and skin. Get more
broccoli in your diet in order to help
meet your zinc, calcium, potassium,
Vitamin C, and Vitamin K needs every
day. Just a half a cup provides well
over the recommended daily amount
of Vitamin K. Serving Size (1/2 cup),
110.06 micrograms of Vitamin K
(138% DV), 27 calories

21. Scallions
Scallions

22. Sun-Dried Tomatoes
Sun-dried tomatoes make a tasty
addition to salads, sauces, pasta dishes,
sandwiches, and pizza. There are many
ways to enjoy them, so start
experimenting to try and find your
favorite ways of incorporating these
healthy veggies into your diet. One cup
of sun-dried tomatoes contains 29% of
the daily recommended amount of
Vitamin K. In addition, they’re a great
source of lycopene,Vitamin A, Vitamin C,
calcium, and iron. Serving Size (1 cup),
23.22 micrograms of Vitamin K (29%
DV), 139 calories

23. Celery
Celery is a flavorful vegetable that’s
easy to prepare when you’re in the
mood for a healthy snack. One
medium stalk of celery provides 15%
of the recommended intake of Vitamin
K, and it’s also a great source of folic
acid, antioxidants, calcium, and
potassium. And at only 6 calories per
stalk, you can enjoy it in abundance
without having to worry about your
waistline. Serving Size (1 medium
stalk), 11.72 micrograms of Vitamin
K (15% DV), 6 calories

24. Okra
A half-cup serving of sliced okra
contributes 34 micrograms of Vitamin
K to your diet, or about 43% of the
recommended total for the day. If
you’re not sure how to get more of
this Vitamin K rich vegetable into your
diet, try serving it with tomato soup,
corn, rice, or shrimp. Serving Size
(1/2 cup), 34 micrograms of Vitamin
K (43% DV), 19 calories

25. Blueberries
Blueberries are an incredible health food
to add to your diet. They’re full of fiber,
potassium, iron, copper, zinc, and
several antioxidants. To get more
Vitamin K in your diet, enjoy a cup of
blueberries each day and you’ll get 36%
of the recommended daily value. For
some simple serving ideas, add some
blueberries to your yogurt, salad, or
oatmeal for a healthy and flavorful
snack. Serving Size (1 cup), 28.56
micrograms of Vitamin K (36% DV), 84
calories

26. Dried Sage
Many people use dried herbs to spice
up their cooking every once in a
while, but not everyone knows about
the many health benefits they can
provide. Dried sage is a great source
of Vitamin K, with one tablespoon
providing an impressive 43% of the
daily recommended amount. Add more
dried sage to your cooking for added
benefits such as antioxidants and anti-
inflammatory agents.Serving Size (1
tablespoon), 34.29 micrograms of
Vitamin K (43% DV), 6 calories

27. Cabbage
Raw or steamed cabbage can help
treat high cholesterol, stomach ulcers,
arthritis, weight gain, and
constipation. A cup of chopped
cabbage contains 76 micrograms of
Vitamin K, or nearly 100% of the total
daily value. Eat more cabbage to
improve your intake of Vitamin K as
well as Vitamin C, fiber, Vitamin E,
calcium, magnesium, and
potassium. Serving Size (1 cup
chopped), 76 micrograms of Vitamin
K (95% DV), 22 calories

28. Brussels Sprouts
One cup of flavorful Brussels sprouts
contains just over 33 micrograms of
Vitamin K, which contributes 42%
toward the daily amount
recommended for most adults. But
that’s not the only health benefit they
provide; Brussels sprouts are also
enjoyed for the Vitamin C, potassium,
manganese, folate, and iron they
provide. Serving Size (1 cup), 33.63
micrograms of Vitamin K (42% DV),
38 calories

29. Pickles
Pickles contain minute amounts of a
number of vitamins and minerals. For
Vitamin K, however, they’re a
surprisingly healthy choice. One
medium pickle contains 34% of the
daily recommended value. Pickles are
also a good source of fiber, and
contain a small but nonetheless
helpful supply of antioxidants such as
Vitamin A and lutein. Serving Size (1
medium), 26.85 micrograms of
Vitamin K (34% DV), 43 calories

30. Prunes
If you need to get more Vitamin K in
your diet, prunes are a strong source
of this essential vitamin. A serving size
of one cup contains 7% of the
recommended amount of Vitamin K for
the day, and you’ll also enjoy the
benefits of fiber, potassium, calcium,
and Vitamin A. Serving Size (1 cup),
5.95 micrograms of Vitamin K (7%
DV), 24 calories

31. Chili Powder
Use chili powder more often in your
cooking and you’ll get more of the
benefits of Vitamin A, Vitamin C,
potassium, phosphorus, calcium, zinc
manganese, and selenium. And
if Vitamin K is a concern in your diet,
chili is a great source for that, too;
just one tablespoon of this fiery red
spice contains 11% of the daily
recommended value.Serving Size (1
tablespoon), 2.32 micrograms of
Vitamin K (11% DV), 25 calories

32. Garland Chrysanthemum
The Garland Chrysanthemum an edible
variety of chrysanthemum is well-
known for being a low calorie but high
source of nutrition. Due to the fact
that it contains mostly fat soluble
vitamins, nutritional value gets added
when adding to cooking, such as a
soup or salads.
It is the preferred food to be dressed
with other foods such as tempura.
There are 44 calories per 198g with
495μg of vitamin K.

33. Blackberries
A blackberry’s rich, dark color is
indicative of the many antioxidants
housed inside it. Blackberries are
abundant in minerals such as copper
and manganese, as well as vitamins
such as Vitamin C and Vitamin K. One
cup of these succulent berries
contains 36% of the Vitamin K the
average adult should consume per
day. Serving Size (1 cup), 28.51
micrograms of Vitamin K (36% DV),
62 calories

34. Turnip
The type of Turnip cultivated in Japan
is known as Kabu in Japanese. There
are around 80 different species of
turnip scattered throughout Japan
including well known varieties such as
the red turnip and white turnip.
The leaf of turnips in addition to being
low in calories are said to contain as
much as 68μg of vitamin K while only
having 4 calories per 20g.