Introduction
In this age of social media, it is very difficult to avoid the new recipes and the new ‘dalgona’ trends that pop up twice every month. If you are reading this article, then there is a good chance that you have tried making the shakshouka and sone dum biryani in the last 365 days. But, in the middle of tickling our taste palette, we often forget the vegetables that we really need to incorporate in our diets, maybe not for taste but for strength, immunity and all the other things that our parents told us about. Yes, it is real. So here are some Vitamin K rich fruits and vegetables that you should be eating in order to stay fit and healthy.
10 Vitamin K Fruits and Vegetables That You Need to Add to Your Cart Today
1. Broccoli
It’s a popular opinion that broccoli is not tasty. But that’s a lie. Can you reject broccoli and cream of mushroom soup served warm from a casserole at all? No, right? The entire game about cooking broccoli is an art in itself. But however, it is, they are a big source of protein fibre that you just cannot say no to. They also contain magnesium, phosphorus and other minerals along with vitamin K, which is necessary for your overall bodily function.
2. Spinach
Contrary to Broccoli, Spinach, on the other hand, is still easier to be added into meals. Like palak paneer or just toss some greens into your pasta, they will only enhance the taste. Full of Vitamin K, they will give you lots of strength, nourish your hair, keep your eyes healthy.
3. Cabbage
This low on calorie leafy vegetable is a big house of nutrients. This vegetable perfectly reduces inflammation and comes with 85% of Vitamin K. It balances energy metabolism and regulates the nervous system. Other than that, it is high on antioxidants and hence is great for your body. You can simply make a tasty cabbage stir fry, keep it in a casserole, and have it with some chapatis!
4. Lettuce
Unlike all the other vegetables, lettuce is easier to find on your plate. It is crunchy, full of water and has no taste in general but is full of freshness. It is 95 % water, hence best for the summer season as it keeps you hydrated. Due to the high Vitamin K, it promotes bone health and also prevents the chances of cataracts due to the presence of Vitamin A. You can easily make a cold cut sandwich with some proteins and add lettuce.
5. Kale
They are packed with Vitamin A, K, C, B6, Calcium, Potassium and other necessary nutrients. This veggie reduces ageing, gives you immunity to various diseases that you might contract during this pandemic. It regulates blood pressure and creates collagen. At the same time, it helps to lower cholesterol and is also anti-inflammatory. It offers a big amount of antioxidants and reduces the risk of cancer to a large extent. It also allows you to lose weight and keeps your bone structure strong and steady.
6. Avocado
Since it provides a high potassium count, it helps you lower your blood pressure if you have trouble with higher numbers. It is also a great source of fire and reduces the sudden increase in blood sugar count. If you are struggling with cholesterol and triglycerides, having some avocados can help you generously. A simple egg avocado toast in the morning can help you beat multiple problems.
7. Pomegranate
It spikes in Vitamin C and offers 3 times more antioxidants than the usual green tea that you depend on. It increases the level of blood flow in your body by obstructing the arteries from becoming thick. It also helps the growth of prostate cancer and reduces the risk of Alzheimer. If you are having issues with your digestion, then this particular fruit can work as a catalyst. According to the studies, flavonoids present in this fruit blocks the inflammation that comes with osteoarthritis. You can make some pomegranate juice and keep it in a water bottle and sip on.
8. Figs
The chances of heart diseases are always high as you age. Including figs in your diet can help you beat those chances to a good level. It also increases bone density which is super important if you are in the age group of 50 to 60; the bones tend to become weaker and thinner during this time. Figs also promote healthy skin, so you will always be as beautiful as you are. Just like the other fruits mentioned in the article, figs also have antioxidants and anti-inflammatory bodies present in them.
9. Kiwi
It is a good source of vitamin K, C, antioxidants and fibre. It helps you to sleep better if you have a little bit of insomnia. It also helps you to prevent kidney stones, regulate blood pressure and promote good heart health. At the same time, a handful of kiwis can also free your bowel movements. The Vitamin K present in the Kiwis prevents arthritis and also reduces the risk of blood clotting. You can easily have Kiwis since they are tasty, and you also get to have all the goodness that comes with the nutrients.
10. Grapes
Grapes can help you battle chronic diseases since they are high in Vitamin K and C. You can reduce your blood pressure, hydrate yourself in the summer season, regulate your blood sugar, and reduce the risk of diabetes if you are younger. It is also believed that grapes certainly uplift your mood and helps you with a strong memory.
Conclusion
Some of these fruits and vegetables can be slightly off your perfect palette right now. But they are as crucial as your cheesy Margherita. You can just get yourself to pick and choose some of these fruits and vegetables to be a part of your diet, at least for one meal on a daily basis. The Vitamin K present in all of these fruits and vegetables will help you have a strong bone structure, and regulate the blood flow in your body. These items should immediately be in your diet. So, grab your casserole along with your stainless steel water bottle and step into the battle of health today!