What Fruits and Vegetables are high in Vitamin K?

What Fruits and Vegetables are high in Vitamin K? Get answer of this question by going through this article. Here, we provide list of fruits and vegetables which are high in vitamin K. Main role of Vitamin K in body is in bone metabolism, blood clotting, and regulate blood calcium levels. Check Fruits and Vegetables list from below section of this article. 

What Vegetables are high in Vitamin K?
 

Kale (cooked): 

·         Half a cup of cooked kale contains 531 mcg (443% DV) of Vitamin K.

·         817 mcg (681% DV) of Vitamin K provide by 100 gm of cooking kale. 

Collard Greens (cooked): 

·         Half a cup of cooked Collard Greens consist of 386 mcg (322% DV) of Vitamin K.

·         407 mcg (339% DV) Vitamin K contained by 100 gm of cooked Collard Greens. 

Parsley (fresh): 

·         1 sprig of Parsley (fresh) contains 164 mcg (137% DV) vitamin K.

·         100 grams of parsley consist of 1,640 mcg (1,367% DV) of Vitamin K. 

Spinach (Raw): 

·         1 cup of spinach contains 145 mcg (121% DV) of Vitamin K.

·         100 gm of Spinach provides 483 mcg (402% DV) of Vitamin K. 

Broccoli (cooked):

·         Half a cup of cooked broccoli contains 110 mcg (92% DV) of Vitamin K.

·         141 mcg (118% DV) of Vitamin K contained by 100 grams of broccoli. 

Cabbage (cooked): 

·         Half a cup of cooked cabbage contains 82 mcg (68% DV) of Vitamin K.

·         109 mcg (91% DV) of vitamin K consist by 100 gm of cooked cabbage.

What Fruits are high in Vitamin K?

Prunes: 

·         5 pieces of prunes contains 28 mcg (24% DV) of vitamin K

·         In 100 gm of Prunes there is amount of 60 mcg (50% DV) of vitamin K.

Kiwi: 

·         1 kiwi contain 28 mcg (23% DV) of vitamin K

·         40 mcg (34% DV) vitamin K contained by 100 gm of Kiwi Fruit

Avocado:

·         Half, medium of avocado contain 21 mcg (18% DV) of vitamin K

·         21 mcg (18% DV) of vitamin K contained by 100 gm of avocado.

Pomegranate: 

·         Half cup of Pomegranate consist of 14 mcg (12% DV) vitamin K

·         100 gm of pomegranate contains 16 mcg (14% DV) of Vitamin K. 

Tomatoes (sun-dried):

·         5 pieces of tomato consist of 4.3 mcg (4% DV) of vitamin K.

·         100 gm of tomato contains 43 mcg (36% DV) of Vitamin K.

Grapes:

·         3.5 mcg (3% DV) of Vitamin K contained by 10 grapes.

·         100 grams of grapes consist of 15 mcg (12% DV) of Vitamin K

What Fruits and Vegetables are High in Vitamin D?

In this article, we discuss What Fruits and Vegetables are high in Vitamin D? So those who want to get knowledge about same can go through this article. Vitamin D is the only nutrient which our body produces when uncovered to sunlight.  This is important vitamin which require by body for immune functioning, bone development, alleviation of inflammation and absorption of calcium. If there is deficiency of vitamin D in body then there is weakened immune system, increased cancer risk, poor hair growth and osteomalacia.

1) Canned Tuna: Per serving of canning tuna contains 236 IU of vitamin D. Canning tuna is also good source of niacin and vitamin K along with vitamin D. 

2) Herring and Sardines: Around the world, herring is fish eaten and people can serve it raw, cooked and pickled. Sardines are also a good source of vitamins. Per 100 gm of Herring contains 1,628 IU of vitamin D. 

3) Shiitake and Button Mushrooms: dried Shiitake mushrooms are rich source of vitamin D and also loaded with vitamins B1 and B2. 

4) Eggs: This contains vitamin D in small amount and by eating one egg will give approximately 21% of your regular requirements. Vitamin D in 1 Large Egg is 6% DV (1μg) and Vitamin D per 100g of egg is 11% DV (2μg)

5) Fortified foods: Common foods include extra vitamin D and other nutrients are cow's milk, orange juice and various breakfast cereals. 

6) Salmon: This is fatty fish which contains good source of vitamin D. per serving Wild salmon contains about 988 IU of vitamin D and 250 IU of vitamin D contained by farmed salmon. 

7) Oysters: It is type of clam which lives in saltwater and this is very low in calories and containing various nutrients. 100 gm of oysters contains 320IU of vitamin D. 

8) Shrimp: it is popular type of shellfish which contains vitamin D and this is very low in fat. Per serving contains 152 IU of vitamin D. 

9) Cereal and Oatmeal: Certain oatmeal and cereal contain good amount of Vitamin D. ½ cup serving can give 55 and 154 IU of vitamin D. 

10) Cod Liver Oil: Cod liver oil is great source of vitamin D and about 450 IU per teaspoon of RDI. Along with vitamin, it also contain vitamin A and also high in omega-3 fatty acids.

What Fruits and Vegetables are high in Vitamin C?

Vitamin C is vital nutrient for health and maintains skin, bones, and blood vessels. Vitamin C helps in preventing infections and you absorb iron from your food. In this article, we will discuss What Fruits and Vegetables are high in Vitamin C? Check Now! 

Vegetables are high in Vitamin C
 

1) Chili peppers: Per 1 red chili pepper contains 65 mg (108% DV) vitamin C. When we compare from other foods, chili peppers contains good amount of vitamin C. 

2) Broccoli: 91 g of broccoli consist of 81 mg vitamin C. When people think to eat healthy food, Broccoli into his mind. Broccoli is rich in source of protein and dietary fiber. 

3) Kale: It is one of the most nutritious foods and contains various vitamins and minerals like vitamin C, vitamin A, manganese, vitamin K, calcium, iron. Per cup of kale contains 80 mg of vitamin C. 

4) Cauliflower: 100 g of cauliflower consist of 47 mg (77% DV) vitamin C. This vegetable source of vitamins C & K, potassium, B vitamins and magnesium. 

5) Brussels Sprouts: 88 g of Brussels sprouts contains 75 mg (125% DV) vitamin C. This vegetable high in demand and contains all kinds of nutrients.

Fruits are high in Vitamin C
 

1) Oranges and Orange Juice: This fruit also good source of vitamin A, Potassium, folate and lutein. Orange is also good source of fiber & one 8-ounce glass of orange juice consist of 124 mg of vitamin C. 

2) Strawberries: This Fruit are juicy, sweet and loaded with vitamin C. It is very rich source of fiber and folate and a great source of magnesium and potassium. 

3) Kiwi: It is excellent source of vitamin C & one small fruit has more than 60 milligrams. This fruit is rich in fiber and potassium. 

4) Grapefruit: This fruit is high in Vitamin C and related to oranges. One-half of a grapefruit contains 45 milligrams of vitamin C and also includes vitamin A, fiber and potassium. 

5) Guava: This fruit is great source of Vitamin C and one guava contain 250 mg. This fruit is rich in folic acid, potassium, dietary fiber and manganese.

What Fruits and Vegetables are High in Protein?

For human body, protein is essential nutrients and they consist of amino Acid. Significant amount of protein contained by bones, Muscles, skin and other parts of human body. In this article we will discuss What Fruits and Vegetables are High in Protein? Check Now! 

What Vegetables are high in Protein?
 

1) Broccoli: It contains protein, fiber, vitamins K and C. This vegetable is very healthy and also helps in losing weight. 

2) Potato: Per 1 medium potato contains 5 grams of protein. Potato also contains vitamin C and B-6. 

3) Tofu: 12.8 grams of protein contained by ¼ block of tofu. Tofu is also rich in iron, magnesium and other necessary nutrients. This vegetable helps on reducing heart diseases and promotes good cholesterol.

4) Cauliflower: In 1 large cauliflower, there is 16.6 grams of protein and is rich in choline. This nutrient helps in improving sleep, increase memory, learning etc. 

5) Green Peas: 1 cup of green peas contains 8.5 gm of protein. This vegetable is versatile and people can add it in any recipes. 

What Fruits are high in Protein?
 

1) Avocado: In the list of fruits containing protein, Avocado is best as it consist of strong protein source. In 1 cup of avocado, there is 4 gm or 8 % DV of protein. 

2) Banana: Eat banana is best way to increase mass in body. For any body builder, banana is perfect diet as it contains iron and protein. In 1 cup of banana there is 1.3 gm or 3 % DV Proteins. 

3) Apricot: This fruit is full of natural proteins and perfect for eating as a healthy food. Apricot is sweet fruit and rich in fruit. Apricot contains natural vitamins and minerals and 1 cup of apricot consist of 2.2 gm or 4 % DV.

4) Guava: It is also contain large amount of protein. In 1 cup of protein there is 4.2 gm or 8% DV and total calories is 112 cal. 

5) Oranges: Orange is rich in vitamin C and necessary for body. This fruit is rich in protein and 1 cup of protein is 1.7 gm or 3 % DV.

What Fruits and Vegetables are High in Iron?

What Fruits and Vegetables are high in Iron? Want to get answer of this question then must go through this article. Here we provide list of Fruits and vegetables which are high in Iron. Iron is mineral and main objective of Iron is to hold oxygen in hemoglobin of red blood cells in body so cells can produce energy. There should be a certain amount of Iron in body because excess amount of iron increase liver cancer risk and diabetes.

What Fruits are High in Iron?
 

Prunes: This fruit is dried plums and contain high amount of vitamin and minerals. Prunes is one the most necessary iron fruit and in 100 gm of prunes there is 3.52 gm of iron. 

Dried Apricots: This fruit is also good source of dietary fiber along with Iron. In 100 gm of dried apricots, there is 2.7 mg of Iron. In Dried apricot there is Non heme iron which is not absorbed easily.

Watermelon: This fruit is help in maintaining ideal iron level in human body. 0.24 gm of iron contains 100 gram of watermelon. Along with iron, watermelon also contain vitamin C.

Raisins: 100 mg of raisins consist of 1 mg of iron. Other iron rich fruit in the list of raisins i.e. dried grapes. Raisins also contain B vitamins, carbohydrates and potassium. 

Pomegranate: 100 gms of pomegranate consist of 0.3 mg of iron. This fruit is one of the best iron rich fruit to fight with disease i.e. anemia which is caused due to the problem of iron in human body. 

What Vegetables are High in Iron?
 

Spinach: 

·         Iron per Cup Cooked: 36% DV (6mg)

·         Iron per 100g: 20% DV (4mg)

Asparagus: 

·         Iron per Cup: 16% DV (3mg)

·         Iron per 100g: 12% DV (2mg)

White Button Mushrooms

·         Iron per Cup Cooked: 15% DV (3mg)

·         Iron per 100g: 10% DV (2mg)

Green Beans: 

·         Iron per Cup: 5% DV (1mg)

·         Iron per 100g: 4% DV (1mg)

Leeks: 

·         Iron per Cup: 10% DV (2mg)

·         Iron per 100g: 12% DV (2mg)