7 Meals With Extra Vitamin Okay Than Kale

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

Vitamin Okay performs important roles in skeletal well being, blood clotting, and plenty of different necessary processes within the physique, which is why it is important to be sure to’re hitting your beneficial each day consumption.

Whereas kale is a superb supply, loads of different meals comprise extra vitamin Okay per serving. Listed here are 7 meals that ship extra vitamin Okay than kale, plus ideas for the best way to embrace them in your weight-reduction plan.

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

Vitamin Okay content material: 572 micrograms, or 476.6% of the DV
Well being advantages: Along with being a wonderful supply of vitamin Okay, Swiss chard offers vitamins important for coronary heart well being. A cup of cooked Swiss chard offers 20% of your each day potassium wants and 35% of your each day magnesium wants. These vitamins are important for wholesome blood stress administration, and diets excessive in these minerals might cut back the danger of hypertension, defending towards coronary heart illness.
Tips on how 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 Okay 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 Okay, and different important vitamins. A cup of cooked collards delivers practically 20% of your each day fiber wants and 24.9% of your calcium wants, making collards a sensible choice for supporting bone, intestine, and coronary heart well being. 
Tips on how 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 aspect dish.

Vitamin Okay content material: 530 micrograms per cooked cup, or 441.6% of the DV
Well being advantages: Turnip greens aren’t as in style as different greens, like kale, however they supply a formidable quantity of vitamins and make a wise addition to your weight-reduction plan. 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 offers 43.8% of your each day vitamin C wants. Turnip greens are additionally excessive in folate, vitamin A, and different important vitamins.
Tips on how 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 Okay content material: 830 micrograms per cooked cup, or 691.6% of the DV
Well being advantages: Together with a large dose of vitamin Okay, mustard greens comprise quite a lot of protecting plant compounds, similar to carotenoid antioxidants, like β-carotene, lutein, violaxanthin, and neoxanthin, which have highly effective cellular-protective properties.
Tips on how to use it: Mustard greens have a spicy style and will be loved uncooked in salads or on sandwiches. You may also add cooked mustard greens to dishes like grain bowls and soups.

Vitamin Okay content material: 850 micrograms per 3-ounce serving, or 708% of the DV
Well being advantages: Natto is a standard Japanese meals made out of fermented soybeans. It’s filled with vitamin Okay and is a superb supply of fiber, protein, calcium, magnesium, and zinc. Natto is an particularly wholesome selection for these following vegan and vegetarian diets, because it offers 34 grams of plant-based protein per cup.
Tips on how to use it: Natto can be utilized as a plant-based meat substitute in dishes like stir-fries and will be loved on high of rice or toast for a lift of filling protein.

Vitamin Okay content material: 697 micrograms per 3-ounce serving, or 580.8% of the DV
Well being advantages: Beet greens comprise a formidable array of vitamins, together with iron, potassium, and vitamin C. Beet greens are additionally excessive in nitrates, that are compounds that assist loosen up blood vessels, supporting wholesome blood stress.
Tips on how to use it: You’ll be able to sauté beet greens with garlic and olive oil, mix them into smoothies, or add them to soups and stir-fries. 

Kale is a superb supply of vitamin Okay, 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 Okay 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 Okay-rich meals into your meals to make sure you’re assembly your each day wants.