6 Meals With Extra Vitamin Okay Than Broccoli

Broccoli is wealthy in vitamin C, vitamin Okay, and folate. It additionally incorporates sulfur compounds. These compounds would possibly help the physique’s pure detoxing.

One cup (76 grams) of broccoli has 77.5 micrograms of vitamin Okay. That’s about 64% of the Each day Worth. Your physique wants vitamin Okay for blood clotting, sturdy bones, and a wholesome coronary heart.

You will get a whole lot of vitamin Okay from broccoli, nevertheless it’s not the one possibility. Many different meals have extra vitamin Okay per serving than broccoli.

Vitamin Okay content material: 598 micrograms (498% of the Each day Worth (DV)) per serving of two cups (72 grams) of uncooked Swiss chard.
Well being advantages: Swiss chard is filled with nutritional vitamins A and C. One serving provides you about 24% of the DV for each nutritional vitamins. These nutritional vitamins assist help the immune system. Vitamin A additionally helps hold your eyes, coronary heart, and lungs wholesome. Vitamin C helps your physique soak up iron and make collagen. Swiss chard additionally gives about 14% of the DV for magnesium. Your physique wants magnesium for mind, bone, muscle, and coronary heart well being, in addition to blood sugar regulation.
Methods to use it:  Swiss chard could be very versatile. You should utilize its leaves to wrap meals, add them to omelets, soups, and stews, and even make chips.

Vitamin Okay content material: 314 micrograms (261% of the DV) per serving of two cups (72 grams) of uncooked collard greens.
Well being advantages: A serving of collard greens provides you about 20% of the DV for vitamin A, 28% for vitamin C, and 11% for vitamin E, all antioxidant vitamins. Antioxidants assist defend towards cell injury and help the immune system. Collard greens are additionally excessive in fiber. A serving gives about 10% of the every day fiber suggestion. Additionally they present about 23% of the DV for folate. Your physique wants folate to restore DNA and make crimson blood cells that carry oxygen. It’s particularly vital throughout being pregnant for the child’s mind growth.
Methods to use it: Steaming or cooking collard greens reduces their bitterness. They’re nice so as to add to soups, stews, and stir-fries. You can too use collard greens as an alternative choice to vine leaves when making Mediterranean-style dolma.

Vitamin Okay content material: 304 micrograms (253% of the DV) per serving (2 cups or 76 grams) of uncooked beet greens.Well being advantages: Beet greens might assist help the physique’s antioxidant system. One examine confirmed that ingesting juice produced from beet greens and stalks helps the physique’s antioxidant defenses. Additionally they present over 26% of the DV for vitamin A and 24% for vitamin C. Beet greens are additionally wealthy in iron in comparison with most inexperienced leafy greens. One serving gives about 10% of the DV. Iron is crucial for producing hemoglobin, a protein in crimson blood cells that carries oxygen.Methods to use it: Sautéed or boiled beet greens pair nice with nuts, beans, grains, and cheeses.

Vitamin Okay content material: 290 micrograms (241% of the DV) per serving of two cups (60 grams) of uncooked spinach.
Well being advantages: Spinach incorporates nitrates, compounds that help wholesome blood strain. A examine confirmed that consuming a weight-reduction plan excessive in nitrates (from spinach) improved blood strain in folks with out continual situations. Spinach can also be wealthy in nutritional vitamins A, E, folate, and magnesium.
Methods to use it: Simmer spinach with chickpeas and spices like curry, then serve it with naan or rice.

Vitamin Okay content material: 288 micrograms (240% of the DV) per serving of two cups (112 grams) of uncooked mustard greens.
Well being advantages: Mustard greens include sulfur compounds. These compounds would possibly help the physique’s pure detoxing. Sulfur compounds can also assist struggle broken cells and infections. Mustard greens are wealthy in fiber, with one serving offering over 12% of the every day beneficial quantity. Additionally they present 86% of the DV for vitamin C, 16% of the DV for vitamin E, and 10% of the DV for iron.
Methods to use it: You’ll be able to add mustard greens to salads, however they could be a little bitter. Prepare dinner mustard greens with olive oil and spices like pepper flakes and garlic, then add vinegar or lemon juice to stability the bitterness.

Vitamin Okay content material: 283 micrograms (235% of the DV) per serving of 1 ounce.
Well being advantages: Natto is a fermented soybean product. The kind of vitamin Okay present in natto stays longer within the blood. This implies it might be simpler in supporting bone well being. Natto additionally incorporates an enzyme known as nattokinase. Some research recommend that nattokinase might enhance blood move, blood strain, and blood lipids. Natto can also be wealthy in lots of vitamins, together with protein and fiber, in addition to iron, potassium, magnesium, and zinc.
Methods to use it: You’ll be able to serve natto with rice, salads, soups, or noodles.

Your physique wants vitamin Okay for blood clotting, bone power, and coronary heart well being. You will get a whole lot of vitamin Okay from broccoli, however many different meals include extra of it.

The richest sources embody Swiss chard, collard greens, beet greens, spinach, mustard greens, and natto, all of which have extra vitamin Okay per serving than broccoli.