This is because vitamin K is fat-soluble and may be better absorbed when combined with fat. Listed below are foods low in vitamin K presented by food group with sample serving sizes … Lentils contain antinutrients which can affect the absorption of other nutrients. As you can see from the lentil nutrition data above, lentils offer a wide range of important nutrients in just a one-cup serving, especially folate, manganese, iron … Both varieties are about one-third of the size of brown or green lentils and have a rich, earthy flavor. One test-tube study found that lentils were able to inhibit the production of the inflammation-promoting molecule cyclooxygenase-2 (9). Just like meat, their vitamin content depends on the animal’s diet, and values vary by region or producer. You'll find them in many varieties and in a plethora of colors. Soaking and cooking lentils will minimize these, but regardless, you will still absorb the majority of your nutrients. Dark green leafy vegetables have the highest amounts of vitamin K. Foods that contain vitamin K include the following: Foods with more than 100 mcg per serving: ½ cup of cooked kale (531 mcg) ½ cup of cooked spinach (444 mcg) ½ cup of cooked collard greens (418 mcg) 1 cup of cooked broccoli (220 mcg) 1 cup of cooked brussels sprouts (219 mcg) 1 cup of raw collard greens (184 mcg) … For this reason, you should make sure to get all the vitamin K your body requires. Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. When they’re harvested, they’re removed from pods, making them essentially seeds of the plant. Your lentils should be slightly crunchy or soft, depending on your preference. Vitamin K is known as the clotting vitamin because it is necessary for blood to clot; some research suggests that vitamin K also helps maintain strong bones. Fruits and Vegetables Without Vitamin K. itamin K is a fat-soluble vitamin that is involved in the clotting process of our blood. 2. Non-heme iron is also the preferred type in vegans, and supplies more than 30% of your required daily intake. Canned lentils have a slightly higher GI with canned brown lentils and canned green lentils at 42 and 52, respectively. They are relatively high in calories, but they have some huge nutritional benefits such as a high volume of protein, Folate (vitamin B9), Phosphorus. You might also see the pink lentils labeled Egyptian lentils. Lentils are also rich in important vitamins and minerals such as folate, potassium, iron, magnesium and zinc. Though lentils, like all legumes, contain some antinutrients, it’s important to note that dehulling and cooking the seeds greatly reduces their presence (24). However, phytic acid is also reported to have strong antioxidant and anticancer properties (27). How many micrograms of Vitamin K can I have in one day? You might find them labeled Puy lentils or by the French term "lentilles vertes du Puy." While making them is pretty straightforward, there are a few mistakes that can be made along the way that may leave you with a pot of lentils that you’re less than satisfied with. Generally, pediatricians recommend adding lentils to your baby’s diet between eight and ten months of age to avoid flatulence caused by the food. Low levels of vitamin K have been linked with low bone density, while supplementation has produced improvements in bone health, reports the Harvard School of Public Health. While vitamin K deficiency is rare, less than optimal intake may impair your health over time. When they’re harvested, they’re removed from pods, making them essentially seeds of the plant. Consuming plant-based foods with plenty of fiber and protein is known to significantly decrease the risk of many illnesses such as heart disease and obesity. When taking blood thinners, such as warfarin (Coumadin), vitamin K must be restricted to less then 90 mcg/day for women and less then 120 mcg/day for men. © 2005-2021 Healthline Media a Red Ventures Company. Inactive 22 Jan 2013. You can freeze cooked lentils – they can last for up to 6 months. All rights reserved. And if it’s so important to know, why don’t…. IN. What is important is that your intake of vitamin K stays consistent. Lentils are made up of over 25% protein, which makes them an excellent meat alternative. We'd say it's best 2B a fan of riboflavin, which is critical for … On … They're a cheap, low-fat source of protein, fibre, vitamins and minerals, and count towards your recommended 5 daily portions of fruit and vegetables. Inadequate intake may cause bleeding, weaken your bones and potentially increase your risk of developing heart disease (1, 2). You can use them in place of meat in many recipes, whether you eat meat or not, in order to increase fiber and nutrient intake. Though different types of lentils may vary slightly in their nutrient contents, one cup (198 grams) of cooked lentils generally provides about (4): Lentils are high in fiber, which supports regular bowel movements and the growth of healthy gut bacteria. Information on the vitamin K2 content of animal-sourced foods is incomplete, but a few studies have been done (3, 4, 5, 6, 7). Vitamin K2, on the other hand, is only found in animal-sourced foods and fermented plant foods, such as natto. Lentils store well. Vitamin B2 (riboflavin) B2, or not B2? A pulse is an edible seed that grows in a pod. This can prevent the absorption of certain nutrients (24). Lentils are often categorized by their color, which can range from yellow and red to green, brown or black (1). But why? Drain lentils in fine-mesh strainer; return lentils to container and re-cover with lid. Lentils can also be cooked in big batches and used for lunch or dinner throughout the week, as they last for up to 5 days in your fridge (28). High in Vitamins E and K: Tomatoes: High in Vitamin C, and Lycopene: Fortified Tofu: High in Vitamins B12 and D: Cereals: High in Vitamins B12 and D : Bananas: High in Vitamin B6: Berries (Strawberries) High in Vitamin C: Citrus Fruits: High in Vitamin C: Dry Roasted Soybeans: High in Vitamin B1: Peanuts: High in Vitamin B3: Lentils: High in Vitamin B9: Related. After 8 hours, transfer lentils to fine-mesh strainer and rinse under cold water; return lentils to container and re-cover with lid. Lentils may protect your heart by supporting weight loss, preventing homocysteine accumulation in your body and improving cholesterol and blood pressure levels. Below are 10 foods that provide good or moderate amounts of vitamin K2. That can build up in your body simply labeled as `` lentils. beans they have a protein. 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