Rich Source of Vitamin K: Vitamin K is an important nutrient for our body, which plays an important role in the process of bone strength and blood clotting. Its deficiency can lead to many health problems, but it can be easily fulfilled through a vegetarian diet.

First of all, it is important to know that vitamin K is found in two main forms - K1 (phylloquinone) and K2 (menaquinone). K1 is mainly found in green leafy vegetables like spinach and broccoli and it plays a role in blood clotting. At the same time, K2 is found in animal products and fermented foods such as natto (fermented soybeans), which is very important for bones and heart health.

Effects of Vitamin K Deficiency
Vitamin K deficiency can disrupt the blood clotting process, due to which excessive bleeding can occur even on minor injuries. It can weaken bones, increasing the risk of osteoporosis and fractures. Apart from this, symptoms like bleeding gums, bleeding from the nose, or blood in the urine may also appear. Its deficiency can be serious in newborns, so they are given vitamin K injections at birth. Now let's know about four vegetarian sources of vitamin K.

Spinach
Spinach is an excellent source of vitamin K1. One cup of cooked spinach contains about 888 micrograms of vitamin K, which is much more than the daily requirement. It can be eaten as a salad, soup, or vegetable. Spinach is beneficial for both bones and blood.

Broccoli
Broccoli is not only rich in vitamin K1, but it is also rich in fiber and antioxidants. One cup of cooked broccoli contains about 220 micrograms of vitamin K. It is boiled and eaten as a salad.

Kale
Kale is a superfood, which is a great source of vitamin K1. It can be eaten in smoothies, salads, or fried in light oil. It is especially beneficial for bone strength.

Dairy products
Vitamin K2 (menaquinone) is extremely important for bone and heart health, and dairy products are excellent sources of it. Dairy foods such as cheese, yogurt, and butter are rich in vitamin K2. This vitamin helps in the accumulation of calcium in the bones, reducing the risk of osteoporosis. Vitamin K2 deficiency can be easily overcome by eating dairy products regularly.

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