Vitamin K Diet, Recipes, Benefits + Indian Foods Rich in Vitamin K

Vitamin K Diet, Vitamin K Recipes, Benefits + Foods Rich in Vitamin K. 

cabbage vatana nu shaak recipe | healthy Gujarati kobi vatana nu shaak | patta gobi matar nu shaak rich in Vitamin K  |  cabbage green peas sabzi for diabetics |  

Cabbage Vatana Nu Shaak, also known as Gujarati Kobi Vatana Nu Shaak, is a wholesome and nutritious dish that is especially good for diabetics. This traditional recipe combines the goodness of 3 cups of shredded cabbage and 1 cup of green peas (vatana) — both rich in fibre and antioxidants that help regulate blood sugar levels and improve digestion. Cabbage, in particular, is an excellent source of Vitamin K, which supports bone health and aids in proper blood clotting, while green peas provide plant-based protein and essential B vitamins.

What is Vitamin K?

Vitamin K is a crucial, fat-soluble vitamin vital for the body's use of calcium and essential for proper blood clotting. In the Indian dietary context, two forms are relevant: Vitamin K1 (phylloquinone), found richly in dark green leafy vegetables like palak (spinach), methi (fenugreek leaves), and sarson ka saag (mustard greens), which are staples across regional cuisines. The second form, Vitamin K2 (menaquinone), is present in fermented foods. For optimal absorption, it's recommended to consume these vitamin K-rich foods with a source of healthy fat, a common practice in Indian cooking where greens are often prepared with a tempering of ghee or oil.

low calorie spinach soup |  healthy palak soup good for Vitamin A, Vitamin K , heart,  blood pressure,  | quick Indian spinach soup with low fat milk |

Low Calorie Spinach Soup is a nutrient-rich, heart-friendly recipe that brings together health and taste in one comforting bowl. Packed with Vitamin K, this soup supports bone strength and helps maintain healthy blood clotting. The spinach and olive oil combination makes it an ideal choice for those managing blood pressure and aiming for low cholesterol levels. Light, creamy, and wholesome, this soup provides a guilt-free way to enjoy something warm and satisfying without piling on extra calories.

Try our grilled broccoli recipe which is grilled with some olive oil. 

Grilled Broccoli Recipe

Vitamin K and Bone Metabolism

Vitamin K plays a crucial role in bone metabolism, which is the continuous process of removing and replacing old bone tissue to keep the skeleton healthy. Specifically, when the bone sustains injuries like fractures or bruises, Vitamin K steps in to aid the healing process. Since Vitamin K is a fat-soluble vitamin, it's essential that it be consumed with a source of fat in the diet for proper absorption into the body.

So have your Kale with some olive oil or cook your Spinach in oil. Enjoy our kale masoor antioxidant salad recipe which is tossed with olive oil.

Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis.

Vitamin K1 and Vitamin K2

Vitamin K is fundamentally a group of two compounds: Vitamin K1 and Vitamin K2.

Vitamin K1 is sourced directly from vegetables, particularly green leafy vegetables. In contrast, Vitamin K2 is found in animal products like meat, eggs, and dairy products such as cheese, but a significant amount is also synthesized by bacteria in a healthy gut. This means that a large portion of the vitamin K in your bloodstream depends heavily on the health of your gut microflora.

palak pudina juice for weight loss recipe | healthy Indian green juice | weight loss drink with spinach | weight loss spinach juice |

The Palak Pudina Juice is an excellent and refreshing drink for weight loss, blending the benefits of several power-packed greens. Made from 4 cups of roughly chopped spinach (palak), 1 cup of finely chopped mint leaves (phudina), and 1/2 cup of chopped coriander (dhania), this juice is exceptionally rich in Vitamin K due to the high spinach content, making it beneficial for bone health and proper blood clotting. The simple recipe involves blending the greens with 1/2 cup of water, straining the mixture, and enhancing the flavor with 1 tbsp of lemon juice and optional jal jeera powder. This combination is low in calories and packed with fiber and antioxidants, aiding metabolism and providing a satisfying, hydrating start to your day when served immediately over crushed ice.

A deficiency of this vitamin is usually not seen. However, if it persists, doses of vitamin K help in improvising the blood clotting function.

USDA recommends 120 mcg/day of vitamin K for adults.

17 Indian Foods Rich in Vitamin K

masoor dal with spinach recipe | protein rich dal | dal palak | 

Try our egg paratha recipe, sunny side up eggs recipe or scrambled egg recipe to to up your Vitamin K. 

Egg Paratha

Enjoy our Vitamin K Diet, Vitamin K Recipes  and other Vitamin recipe articles below.

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