12 Best Vitamin K-Rich Foods In India To Prevent Deficiency Naturally!

Are you experiencing frequent bruising, slow wound healing, or excessive bleeding from minor cuts? Do you often feel your bones are weaker than before? These could be signs of vitamin K deficiency. 

Instead of relying on supplements, consider vitamin K-rich foods in India to naturally boost your levels by including easily available, nutritious foods in your daily meals. Whether you follow a vegetarian, plain vegan, or non-vegetarian diet, there are many Indian foods to prevent vitamin K deficiency naturally.

From fresh green leafy vegetables like spinach and fenugreek to dairy products and fermented foods like curd, there are numerous vitamin K-rich options in Indian cuisine. In this blog, we’ll explore twelve easily available vitamin K-rich foods in India, understanding their benefits and ways to include them to prevent nutrient deficiency naturally. So, let’s get started!

Table Of Contents

1. Which Indian Food Contains Vitamin K? 12 Vitamin K-Rich Foods

2. Which Fruit Is Full Of Vitamin K?

3. The Final Say

4. FAQs

5. References
 

Which Indian Food Contains Vitamin K? 12 Vitamin K-Rich Foods

Weak bones and poor circulation might be warning signs that your body lacks vitamin K. This nutrient is for blood clotting, bone strength, and wellness, yet it often goes unnoticed in daily diets. Many people rely on supplements, but nature has already provided the natural benefits of vitamins, especially in vitamin K-rich foods that are easily available in India.

Let’s explore twelve such vitamin K-rich foods in India, along with tips to add them to your regular meals effortlessly:

1. Spinach (Palak)

One of the richest vitamins K, a single cup of cooked spinach gives more than your daily nutrient requirement, promoting strong bones and better blood clotting. The best way to enjoy spinach is by adding it to curry dals or stuffing it into parathas for a nutritious meal. You can also make a palak, banana and nuts smoothie for an extra health boost. For a comforting dish, try making palak soup with garlic and black pepper as the best drinks to boost digestion naturally for nutrient absorption.

2. Mustard Greens (Sarson ka Saag)

A winter favourite in North India, mustard greens are the best vitamin K-rich foods in India, helping to maintain bone density and heart health. Sarson ka saag with healthy makki ki roti is a traditional way to enjoy these greens while ensuring a good intake of nutrients. You can also mix them with spinach and fenugreek to prepare a nutrient-dense saag. For an easy everyday option, sauté fresh mustard greens with garlic plus cumin seeds or add them to lentil soup for a wholesome meal.

3. Prunes (Dried Plums)

While mostly known for their digestive benefits, prunes are also high in vitamin K. They help reduce inflammation and improve bone health, making them perfect for a nutritious diet. You can snack on a handful of prunes daily, chop them into salads, or mix them into homemade granola bars. Another easy way is to soak them overnight and make a smoothie with yoghurt and nuts for a naturally sweet and nutritious drink.

4. Fenugreek Leaves (Methi)

Methi leaves offer high vitamin K portions, reducing blood clotting and enhancing bone health. Indian kitchens use fenugreek leaves in various dishes like methi paratha, methi dal, and methi thepla, which ensure regular intake of this vitamin K-rich green. You can also toss fresh methi leaves into chapati dough, make methi seeds water or mix them into besan cheela batter for a healthy breakfast option. For a flavorful twist, sauté methi with garlic, tomatoes, and turmeric to serve as a side dish.

5. Amaranth Leaves (Chaulai)

Rich in vitamin K, amaranth leaves support blood circulation and bone strength. These vitamin K-rich foods in India are used in simple stir-fries and dals or added to rotis for extra nutrition. In South Indian cuisine, they are often cooked with lentils to prepare chaulai dal, which is both delicious and healthy. You can also make green smoothies or a refreshing chaulai and cucumber salad with lemon dressing for a quick nutrient boost.

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6. Pomegranate (Anar)

This juicy fruit provides high vitamin K, improving heart health and boosting immunity. Drinking fresh pomegranate juice or adding the seeds to salads, chaats, and raitas enhances taste and nutrition. You can also sprinkle anar seeds over yoghurt with nuts and honey for important types of nutrients, which are a delicious and wholesome snack. Try blending pomegranate with beetroot and carrots for a power-packed morning drink that energises you.

7. Beet Greens (Chukandar Ke Patte)

Often discarded, beet greens are actually rich in vitamin K and iron, perfect for enhancing wellness. Instead of throwing them away, use these vitamin K-rich foods in India in soups, breakfast stir-fries, or dals. You can sauté them with quality mustard seeds and garlic or mix them with spinach to prepare a nourishing beets sabzi. Adding beet greens to chapati dough or omelettes is another easy way to get vitamin K naturally.

8. Asparagus (Shatavari)

Asparagus is a lesser-known high source of vitamin K-rich foods in India, but it offers immense benefits for bone health and digestion. It can be lightly sautéed with olive oil, garlic, and cooking salt for a simple side dish. Another way to enjoy asparagus is by adding it to stir-fries, pasta, or clear soups. Grill asparagus with lemon juice and serve it alongside your nutritious main meals for a nutritious twist.

9. Natto (Fermented Soybeans)

Natto is full of vitamin K, particularly K2, which strengthens bone and heart health. Though not commonly consumed in India, it is included in meals as a probiotic-rich ingredient and also in healthy foods for an upset stomach. You can mix natto with rice, toss it into nutritious salads, or eat it as a side dish with tamari sauce for an umami flavour. If you enjoy experimenting with global flavours, add natto to your breakfast bowl with scrambled eggs and vegetables.

10. Drumstick Leaves (Moringa)

Moringa leaves are a superfood with vitamin K, supporting blood circulation and bone strength. In South Indian cuisine, they are commonly used in sambar, dal, and chutneys. You can also add dried moringa powder to smoothies and natural soups or even sprinkle it over salads for an extra nutrient boost. Another simple way is to stir-fry fresh drumstick leaves with coconut and mustard seeds for a delicious and healthy side dish.

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11. Sprouted Mung Beans (Moong)

Sprouting increases the vitamin K content of mung beans, perfect for a healthy diet. You can use sprouted moong in salads stir-fries, or cook them into a light dal for an easy-to-digest meal. Another great way is to mix them with chopped tomatoes, onions, and lemon juice to make a refreshing sprout chaat. For breakfast, blend sprouted moong into dosa batter for a protein-rich meal.

12. Spring Onions (Hari Pyaz)

Spring onions healthily add flavour to dishes and contribute to vitamin K intake. You can chop these vitamin K-rich foods in India into salad greens soups or use them in parathas for a mildly sweet and crunchy texture. They also work well in stir-fried vegetables, homemade noodles, or as a garnish for dals and curries. For a quick fix, mix finely chopped spring onions into curd with some black salt and roasted cumin for a delicious dip.

Also Read: 7 Recommended Multivitamins For Men To Fulfill Their Nutritional Needs!

Which Fruit Is Full Of Vitamin K?

While fruits aren't usually the preferred vitamin K-rich foods in India, some do offer a little bit, like the best nutrient-rich dry fruits. Here, have a look:
 

• Avocados offer considerable vitamin K, packing a decent amount alongside healthy fats.
• Prunes, those wrinkly dried plums, are another good source, and they're also known for their digestive benefits.
• Kiwi fruit also adds some vitamin K. While different berries might have trace amounts, they won't be your primary source.
   

So, enjoy your fruit for its many other vitamins and fibre, but don't rely on them for your vitamin K needs. Leafy greens and other veggies are there for that!  

Also Read: Unlock The Power Of B Complex Vitamins | ToneOpCare

The Final Say

In short, getting enough vitamin K-rich foods in India is vital for healthy blood clotting and strong bones. We've explored various delicious options, from leafy greens like spinach and kale to other surprising sources like prunes and natto. Remember, a diverse diet is key! While plant-based foods offer vitamin K1, don't forget that some fermented foods offer vitamin K2. This way, with a variety of these vitamin K-rich foods, you can support your bodily functions and stay healthy.

FAQs

1. How to get vitamin K from food in a weekly diet?

Easy! Think variety. Aim for a mix of leafy greens like spinach, kale, and mustard greens a few times a week. Include some broccoli or Brussels sprouts, too. Don't forget other sources like prunes, soybeans, and even small amounts of certain cheeses or eggs. Spread these foods throughout your week for a steady intake.

2. What is the richest food in vitamin K in India?

While many foods are good sources, mustard greens (sarson ka saag) are preferred in Indian cuisine. They're full of vitamin K and commonly enjoyed in various dishes, especially during the winter months.

3. Which food is highest in vitamin K for an osteoporosis diet?

For osteoporosis, it's not just about one "highest" food. A combination is best! Leafy greens like kale and spinach give high vitamin K and calcium. Combining these with other vitamin K sources, plus calcium-rich foods, is the most effective approach for bone health.

References

• https://www.carehospitals.com/blog-detail/top-20-foods-that-are-high-in-vitamin-k/
• https://uihc.org/educational-resources/warfarin-your-diet-and-vitamin-k-foods#:~:text=The%20most%20common%20foods%20with,spinach%2C%20cabbage%2C%20and%20lettuce.
• https://www.webmd.com/vitamins-and-supplements/ss/slideshow-ways-to-get-vitamin-k#:~:text=A%20cup%20of%20sliced%20avocado,a%20meal%20on%20the%20go.
• https://recipes.timesofindia.com/web-stories/10-foods-rich-in-vitamin-k-to-include-in-daily-diet/photostory/117578210.cms
   

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