7 Meals With Extra Vitamin Ok Than Kale

Kale is thought for its excessive ranges of vitamins, together with nutritional vitamins A, C, E, and Ok. A single cup of cooked kale incorporates 493 micrograms of vitamin Ok, which covers 410.8% of the Day by day Worth (DV).

Vitamin Ok performs important roles in skeletal well being, blood clotting, and lots of different vital processes within the physique, which is why it is important to be sure you’re hitting your really helpful day by day consumption.

Whereas kale is a wonderful supply, loads of different meals comprise extra vitamin Ok per serving. Listed below are 7 meals that ship extra vitamin Ok than kale, plus ideas for how one can embrace them in your eating regimen.

Vitamin Ok content material: 889 micrograms, or 740.8% of the DV
Well being advantages: Spinach is likely one of the greatest sources of vitamin Ok you’ll be able to eat, with a cooked cup protecting greater than 700% of your day by day wants. Spinach can be filled with folate, vitamin A, magnesium, and the carotenoid antioxidants lutein and zeaxanthin, which defend towards mobile harm and help eye well being.
Easy methods to use it: You possibly can add uncooked spinach to salads, soups, grain bowls, and smoothies, or sauté spinach with garlic and olive oil for a fast and nutritious facet dish.

Vitamin Ok content material: 572 micrograms, or 476.6% of the DV
Well being advantages: Along with being a wonderful supply of vitamin Ok, Swiss chard supplies vitamins important for coronary heart well being. A cup of cooked Swiss chard supplies 20% of your day by day potassium wants and 35% of your day by day magnesium wants. These vitamins are important for wholesome blood stress administration, and diets excessive in these minerals could cut back the danger of hypertension, defending towards coronary heart illness.
Easy methods to use it: Toss Swiss chard into soups, stews, and salads, or sauté it with olive oil and lemon. Swiss chard additionally makes a tasty low-carb substitute for wraps and burritos.

Vitamin Ok content material: 609 micrograms per cooked cup, or 507.5% of the DV
Well being advantages: Collard greens are a nutrient-dense inexperienced that’s wealthy in fiber, calcium, vitamin Ok, and different important vitamins. A cup of cooked collards delivers practically 20% of your day by day fiber wants and 24.9% of your calcium wants, making collards a good selection for supporting bone, intestine, and coronary heart well being. 
Easy methods to use it: Add collard greens to grain bowls, salads, and stir-fries or prepare dinner them with onions, broth, and seasonings for a fast and wholesome facet dish.

Vitamin Ok content material: 530 micrograms per cooked cup, or 441.6% of the DV
Well being advantages: Turnip greens aren’t as well-liked as different greens, like kale, however they supply a powerful quantity of vitamins and make a sensible addition to your eating regimen. They’re particularly excessive in vitamin C, which is important for collagen manufacturing, immune well being, and iron absorption. A cup of cooked turnip greens supplies 43.8% of your day by day vitamin C wants. Turnip greens are additionally excessive in folate, vitamin A, and different important vitamins.
Easy methods to use it: Turnip greens are scrumptious steamed or sautéd with them with garlic and olive oil. They will also be blended into soups and stews for a lift of diet.

Vitamin Ok content material: 830 micrograms per cooked cup, or 691.6% of the DV
Well being advantages: Together with a large dose of vitamin Ok, mustard greens comprise quite a lot of protecting plant compounds, resembling carotenoid antioxidants, like β-carotene, lutein, violaxanthin, and neoxanthin, which have highly effective cellular-protective properties.
Easy methods to use it: Mustard greens have a spicy style and could be loved uncooked in salads or on sandwiches. It’s also possible to add cooked mustard greens to dishes like grain bowls and soups.

Vitamin Ok content material: 850 micrograms per 3-ounce serving, or 708% of the DV
Well being advantages: Natto is a conventional Japanese meals constructed from fermented soybeans. It’s filled with vitamin Ok and is a wonderful supply of fiber, protein, calcium, magnesium, and zinc. Natto is an particularly wholesome selection for these following vegan and vegetarian diets, because it supplies 34 grams of plant-based protein per cup.
Easy methods to use it: Natto can be utilized as a plant-based meat substitute in dishes like stir-fries and could be loved on prime of rice or toast for a lift of filling protein.

Vitamin Ok content material: 697 micrograms per 3-ounce serving, or 580.8% of the DV
Well being advantages: Beet greens comprise a powerful array of vitamins, together with iron, potassium, and vitamin C. Beet greens are additionally excessive in nitrates, that are compounds that assist calm down blood vessels, supporting wholesome blood stress.
Easy methods to use it: You possibly can sauté beet greens with garlic and olive oil, mix them into smoothies, or add them to soups and stir-fries. 

Kale is a wonderful supply of vitamin Ok, however many different meals pack extra of this important nutrient.

Spinach, Swiss chard, collard greens, turnip greens, beet greens, mustard greens, and natto, all pack extra vitamin Ok per serving than kale and provide quite a lot of different health-promoting nutritional vitamins, minerals, and protecting plant compounds.

Strive incorporating quite a lot of vitamin Ok-rich meals into your meals to make sure you’re assembly your day by day wants.