5 foods rich in vitamin K and easy recipes

Vitamin K is involved in bone health and blood clotting

Vitamin K is mainly involved in blood clotting. In addition, this micronutrient also helps in bone formation.

This fat-soluble vitamin comes in two forms: phylloquinone, found in green leafy vegetables like broccoli, kale, spinach, and menaquinone, found in some animal foods and fermented foods.

According to a report by Harvard TH Chan School of Public Health, for adults 19 years and older, the recommended amount of vitamin K is 120 micrograms (mcg)/day for men and 90 mcg/day for women and those who are pregnant or breast-feeding.

Here are foods that are rich in vitamin K based on Indian recipes:

Spinach

One of my favorite recipes is a combination of spinach and tofu. This is a nutritious dish and contains a lot of vitamin K.

You prepare a blender to finely chop ginger, onion, and chili peppers. Then put this seasoning in the pan with a little oil for about 2 minutes.

Then add the tomatoes to the pan with the above ingredients, stir well and simmer for 10 minutes until the tomatoes are soft and pureed.

During this time, clean the spinach and boil it first for about 3-5 minutes, then drain it, then put the vegetables in the blender along with the potatoes.

Pour all the blended mixture into the pan and add the diced tofu. Cook for 10 minutes and you’re done. This dish will taste better when served hot with fresh cream.

Broccoli

This vitamin K rich vegetable is delicious and can be cooked in many ways.

To make a simple, nutrient-rich and healthy broccoli salad, you only need one broccoli, garlic, lemon juice, rice vinegar, red pepper, salt and black pepper.

Steam the broccoli for 5 to 6 minutes, then remove and place in a bowl of cold water. Use another bowl of water to mix the spices prepared above, then add the cooked broccoli. Mix it all up, add some olive oil and enjoy.

Cheese

Vitamin K is found in some cheeses.

With cheese, you can use it with bread for breakfast or can eat with salad.

Egg

One egg yolk contains 67 – 192 micrograms of vitamin K. Eggs are considered a last resort when people don’t have time to cook a full breakfast.

So the easiest way is to boil an egg or make a mixed omelet. To make this fried egg dish, you just need to use your favorite vegetables such as coriander, green onions, etc., finely chopped and mixed with eggs. Add seasoning to the bowl of scrambled eggs. Put butter in a pan, pour the mixture into the pan and fry on both sides. You can also put cheese in this dish.

Meat

Meat contains a lot of vitamin K. For non-vegetarians, this is a suitable dish, and the preparation is also easy.

To prepare a simple meal, you need chicken breast, some butter, black pepper and chili.

Fry the chicken in olive oil until cooked, then add garlic, tomato puree and black pepper powder to bring out the aroma. You can add a few vegetables to add nutrients. This is a dish with high nutritional value.

* Invite readers to watch programs broadcast by Vietnam Television on TV Online and VTVGo!