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Vitamin K Diet recipes


Last Updated : Jul 06,2018



विटामिन K युक्त व्यंजन - हिन्दी में पढ़ें
વિટામિન K ડાયેટ રેસિપી - ગુજરાતી માં વાંચો

What is Vitamin K?

Vitamin K is a fat soluble vitamin which has a key role in blood clotting and bone metabolism. It is necessary for the formation of prothrombin by the liver. Prothrombin is the normal constituent of the blood which helps in blood clotting on direct contact with air and thus prevent excessive bleeding.

Vitamin K and Bone Metabolism

Bone metabolism is a continuous process where mature bone tissue is removed from the skeleton and replaced by new tissue. When injuries occur to the bone like fractures or bruises, then Vitamin K kicks in to heal the injury. Vitamin K is a fat soluble Vitamin which means it is absorbed in the body in the presence of fat. So have your Kale with some olive oil or cook your Spinach in oil.
Vitamin K prevents loss of bone density and preventing the onset of Osteoporosis.

Vitamin K1 and Vitamin K2

Vitamin K is essentially a group of 2 compounds - Vitamin K1 and Vitamin K2. Vitamin K1 is obtained from vegetables, especially the greens while vitamin K2 is obtained from meat, eggs, dairy products like cheese and bacteria synthesized in the gut. Most of this vitamin is derived from these bacteria’s and hence our blood vitamin K levels depend on how healthy our gut is.
A deficiency of this vitamin is usually not seen. However, if it persists, doses of vitamin K help in improvising the blood clotting function.

USDA recommends 120 mcg/day of vitamin K for adults.

17 Foods Rich in Vitamin K

  Vitamin K values for 1 cup of foods mcg
1. Kale 1062
2. Brussel Sprouts 218
3. Spring Onions 206
4. Cooked Cabbage 162
5. Spinach 144
6. Prunes 130
7. Fenugreek leaves 119.84
8. Broccoli 89
9. Basil 83
10. Bhindi 64
11. Green Peas 63
12. Cucumber 60
13. Lettuce 57
14. Avocado 48
15. Cashews 47
16. Cabbage 42
17. Cauliflower 15.5

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Recipe# 3568
26 Jun 18

 
 by Tarla Dalal
Here's a great way to enjoy a Rajasthani delicacy that is simply sumptuous and low in calories. Choose young and tender bhindis for this recipe that will cook quickly. Above all, the rich and fascinating aroma is so tempting that you won't feel that you're eating low calorie food.
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Recipe# 32778
26 Jun 18

 
 by Tarla Dalal
A versatile, traditional south indian recipe, which goes just as well with rice as with puris or chapatis.
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Recipe# 38898
29 Jun 18

 
 by Tarla Dalal
Here’s an everyday recipe that your whole family will love. Flavoured with a simple tempering of cumin seeds and green chillies, this Cabbage Stir-Fry gets a nice South Indian touch from the addition of grated coconut. The pleasant but appetising flavour ....
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Recipe# 30882
21 Jun 18

  This recipe has an associated video
 by Tarla Dalal
Bhindi also called okra or ladies finger has acquired an exotic image in the west, but in fact this is one of the most commonly consumed vegetable in India. The Punjabis love their bhindi and eat it in every form, fried curries and stuffed. Here this delicious vegetable has been deep-fried, making i ....
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Recipe# 42228
06 Jul 18

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
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Recipe# 41610
25 Jun 18

 
 
by Tarla Dalal
Homely and quick, this is a no-fuss recipe that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome! Try serving it to your family and nobody will believe that it was so easy and quick. The Stir-Fried ....
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Recipe# 35935
29 Jun 18

 
 by Tarla Dalal
This salad is cabbage through and through, with dark green speckles of green chillies and coriander here and there. Yet, this crunchy high fibre Cabbage Salad is so tasty, you will see people reach for more helpings of it. We will let you in on the little secret. A tangy dressing with black salt, le ....
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Recipe# 33693
31 May 18

 
 by Tarla Dalal
This soup is unique and enjoyable in more ways than one. For starters, it makes innovative use of the stalks that are usually discarded! Plus, it is a really creamy soup that is made without cream! Yes, to make this low-cal I have used a combination of milk and corn flour to create the creamy fe ....
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Recipe# 42365
01 Jun 18

 
 by Tarla Dalal
Trendy lunch? Look no further than a lunch salad . Salads are healthy, tasty, awesomely attractive and will make you shine with good health. Lunch salads generally feature a mix of ingredients, which are both satiating and tasty. Usually, some g ....
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Recipe# 42254
01 Jun 18

 
 by Tarla Dalal
A dashingly colourful salad with a very high feel-good factor, just perfect to pack for lunch ! The Avocado, Broccoli and Bell Pepper Lunch Salad has a splash of various colours, textures and flavours ranging from the creaminess of avocadoes ....
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Recipe# 42134
31 May 18

 
 
by Tarla Dalal
Avocado is used as a substitute for butter and cream, with good reason. It has a neutral flavour and a super creamy consistency. This also makes it a wonderful addition to smoothies! You get a nice, creamy effect as if you have made the smoothie with ice-cream! Here, an amazing combo of chopped ....
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Recipe# 42108
19 Sep 17

 
 by Tarla Dalal
This is an awesome Bhindi Masala Gravy that feels special, due to an interplay of method and ingredients. Sautéed bhindi is cooked with a flavour-packed tomato paste, a medley of spices and a dash of fresh cream. Herbs like coriander and fenugreek complement the tanginess of the tomatoes, bringi ....
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Recipe# 42103
01 Jun 18

 
 by Tarla Dalal
The Avocado Coconut Smoothie is a droolworthy yet healthy smoothie, which is filling enough to have for breakfast, as a between-meals snack or after a workout. It combines the lusciousness of avocadoes with the pleasant, creamy flavour of coconut to give you a really soothing glassful. A good do ....
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Recipe# 42111
01 Jun 18

 
 by Tarla Dalal
There is nothing like slurping up a creamy smoothie to replenish your energy after a vigorous workout, as a quick and healthy breakfast , or when you feel hungry between meals. It is easily one of the healthiest snacks you can have, and fortunately ....
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