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6 Foods With More Vitamin K Than Broccoli


A serving of broccoli provides more than half of the Daily Value of vitamin K.Credit: SherSor / Getty Images
A serving of broccoli provides more than half of the Daily Value of vitamin K.
Credit: SherSor / Getty Images
  • A cup of broccoli has 77.5 micrograms of vitamin K.
  • You can get a lot of vitamin K from broccoli, but many other foods contain even more of the nutrient.
  • Some of the richest sources of vitamin K include Swiss chard, collard greens, and beet greens, all of which have more vitamin K per serving than broccoli.

Your body needs vitamin K for blood clotting, strong bones, and a healthy heart. Broccoli is rich in vitamin K, with 1 cup of the vegetable containing 77.5 micrograms of the nutrient. That's about 64% of the Daily Value. But many other foods have more vitamin K per serving than broccoli.

1. Swiss Chard

Credit: alvarez / Getty Images
Credit: alvarez / Getty Images
  • Vitamin K content: 598 micrograms (mcg), 498% of the Daily Value (DV)
  • Serving size: 2 cups, raw
  • Other health benefits: Swiss chard is packed with vitamins A and C. One serving gives you about 24% of the DV for both vitamins. These vitamins help support the immune system. Vitamin A also helps keep your eyes, heart, and lungs healthy. Vitamin C helps your body absorb iron and make collagen. Swiss chard also provides about 14% of the DV for magnesium. Your body needs magnesium for brain, bone, muscle, and heart health, as well as blood sugar regulation.
  • How to use it:  Swiss chard is very versatile. You can use its leaves to wrap meals or make omelets, soups, stews, or even chips.

2. Collard Greens

Credit: bhofack2 / Getty Images
Credit: bhofack2 / Getty Images
  • Vitamin K content: 314 mcg, 261% of the DV
  • Serving size: 2 cups, raw
  • Other health benefits: A serving of collard greens gives you about 20% of the DV for vitamin A, 28% for vitamin C, and 11% for vitamin E—all antioxidant nutrients. Antioxidants help protect against cell damage and support the immune system. Collard greens are also high in fiber. A serving provides about 10% of the daily fiber recommendation. They also provide about 23% of the DV for folate. Your body needs folate to repair DNA and make red blood cells that carry oxygen. It’s especially important during pregnancy for the baby’s brain development.
  • How to use it: Steaming or cooking collard greens reduces their bitterness. They’re great to add to soups, stews, and stir-fries. You can also use collard greens as a substitute for vine leaves when making Mediterranean-style dolma.

3. Beet Greens 

Credit: Kinga Krzeminska / Getty Images
Credit: Kinga Krzeminska / Getty Images
  • Vitamin K content: 304 mcg, 253% of the DV
  • Serving size: 2 cups, raw
  • Other health benefits: Beet greens may help support the body’s antioxidant system. One study showed that drinking juice made from beet greens and stalks supports the body’s antioxidant defenses. They also provide over 26% of the DV for vitamin A and 24% for vitamin C. Beet greens are also rich in iron compared to most green leafy vegetables. One serving provides about 10% of the DV. Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen.
  • How to use it: Sautéed or boiled beet greens pair great with nuts, beans, grains, and cheeses.

4. Spinach

Credit: Minh Hoang Cong / Getty Images
Credit: Minh Hoang Cong / Getty Images
  • Vitamin K content: 290 mcg, 241% of the DV
  • Serving size: 2 cups, raw
  • Other health benefits: Spinach contains nitrates, compounds that support healthy blood pressure. A study showed that eating a diet high in nitrates (from spinach) improved blood pressure in people without chronic conditions. Spinach is also rich in vitamins A, E, folate, and magnesium.
  • How to use it: Simmer spinach with chickpeas and spices like curry, then serve it with naan or rice.

5. Mustard Greens

Credit: VU PHAM VAN / Getty Images
Credit: VU PHAM VAN / Getty Images
  • Vitamin K content: 288 mcg, 240% of the DV
  • Serving size: 2 cups, raw
  • Other health benefits: Mustard greens contain sulfur compounds. These compounds might support the body’s natural detoxification. Sulfur compounds may also help fight damaged cells and infections. Mustard greens are rich in fiber, with one serving providing over 12% of the daily recommended amount. They also provide 86% of the DV for vitamin C, 16% of the DV for vitamin E, and 10% of the DV for iron.
  • How to use it: You can add mustard greens to salads, but they can be a little bitter. Cook mustard greens with olive oil and spices like pepper flakes and garlic, then add vinegar or lemon juice to balance the bitterness.

6. Natto

Credit: daniaphoto / Getty Images
Credit: daniaphoto / Getty Images
  • Vitamin K content: 283 mcg, 235% of the DV
  • Serving size: 1 ounce
  • Other health benefits: Natto is a fermented soybean product. The type of vitamin K found in natto stays longer in the blood. This means it may be more effective in supporting bone health. Natto also contains an enzyme called nattokinase. Some studies suggest that nattokinase may improve blood flow, blood pressure, and blood lipids. Natto is also rich in many nutrients, including protein and fiber, as well as iron, potassium, magnesium, and zinc.
  • How to use it: You can serve natto with rice, salads, soups, or noodles.



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List of Indian IT Companies


Top IT Companies In India

The following is the list of top IT companies in India that offer many users secure, reliable, user-friendly, and robust IT services.

Tata Consultancy Services (TCS)

TCS is one of the top 10 IT companies in India, a Tata Group company, and is well known across the globe. The company offers various IT services to many of its clients. TCS was started in the year 1968 by Tata Sons. Currently, TCS is headed by Mr. Rajesh Gopinathan, but soon Mr. K. Krithivasan will take over the position of MD and CEO of TCS by Jun ’23.

Tata Consultancy Services (TCS) is an Indian Multinational company headquartered in Mumbai. The company operates worldwide, covering 46 countries with 150 locations under the Tata Group. Many leading news reports informed that TCS is recognized for its employee-friendly workplace, developing the best talents across the company through multiple skill development programs and initiatives. It is an equal-opportunity employer and offers the best salary packages.

TCS (Tata Consultancy Services) currently holds around 5,56,000 employees in 150 locations. It also includes more than 2 Lakh women employees contributing to its growth. Moreover, the company’s net margin by the March ’23 quarter stood at 19.3%, and the revenue increased to Rs. 59,162 crores. The total market cap of TCS is around Rs. 11.52 trillion.

A skilled Software Engineer in TCS company earns a decent salary of Rs. 3.6 to 13.5 lakhs p.a. with an annual average salary of Rs. 6.3 lakhs, according to AmbitionBox.

Infosys

Another one among the top list of IT companies in India is Infosys. It was founded in 1981 in Pune and is HQ in Bengaluru. Infosys emerged as a global leader in providing digital and consulting services, business outsourcing, and IT services for next-generation. Mr. N.R. Narayana Murty, Nandan Nilekani, and others started it. Moreover, Infosys is an NYSE-listed IT company with over 3 lakh employees. It generated a revenue of USD 18.21 billion in the fiscal year 2023 with a market cap of USD 72.35 billion.

It is the first IT company from India which is listed on NASDAQ. Infosys has spread its wings to more than 190 companies across the globe. The company primarily provides various IT services in cloud computing, data analytics, IoT, testing, app development, cyber security, and more.

A software engineer at Infosys in India earns between Rs. 3.5 to 20 lakhs per year with an average annual salary of Rs. 7.7 lakhs, according to Ambitionbox.

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Wipro Limited

Wipro Limited is among India’s top 10 IT companies, leading in offering in-demand digital transformation services. Also, it looks after various customer needs across the globe. However, Wipro is the short form of Wester India Products, established in 1945 by MD Premji. Initially, it was established as a manufacturing company of vegetable and refined oils, gradually entering into diversified businesses. Now, it is one of the best IT companies in India, with a market cap of more than Rs. 2 lakh Cr and possesses more than 2 lakh employees.

Wipro offers multiple IT services in Data Analytics, Cyber Security, Digital Operations, AI, Consulting, and more.

Further, the company’s net worth stood at 24.21 Billion USD in 2023. It offers equal employment opportunities across different sectors, including IT. A software engineer at Wipro earns a salary of Rs. 3.6 to 12 lakhs per year with an average annual salary of Rs. 7 lakhs p.a.

HCL Technologies

Hindustan Computers Limited, or HCL Technologies, is among India’s top 10 IT companies. It was established in 1976 by Shiv Nadar and is headquartered in Noida. HCL Tech has 180 global locations and nearly 1,70,000 employees working here.

The market cap of HCL Tech is around Rs. 2.85 trillion. By the end of March ’23, the company has crossed the revenue of Rs. 1 lakh crores by growing its industry-leading services by 16%. Moreover, HCL Tech helps in business transformation with a wide range of services like digital workplace, networking, hybrid cloud services, cyber security, etc. Apart from IT services, it also offers BPO, infrastructure, etc. It contributes more towards the country’s economic growth by providing an industrial and startup ecosystem for new IT services.

The salary of an SDE (Software Engineer) at HCL Tech ranges between Rs. 4.8 lakhs to Rs. 17 Lakhs p.a. The average annual salary of an SDE at this company is around Rs. 9 lakhs per annum. However, the pay may vary with the position and experience level.

Tech Mahindra

It is another Indian MNC that offers IT consulting and services. Tech Mahindra provides a wide range of services through its diverse businesses like farm equipment manufacturing, financial services, utility vehicles, IT services, etc. Further, it offers customer-centric, innovative digital services. It was founded in 1986 by Anand Mahindra, with headquarters in Pune as a part of the Mahindra Group.

The total revenue of Tech Mahindra is more than Rs. 38,600 Crores. Moreover, Tech Mahindra offers a wide range of IT services such as cloud services, IT consulting, AI, data analytics, cyber security, next-gen managed services, 4G/5G services, networking services, BPS, etc.

The salary of a Software engineer at Tech Mahindra ranges between Rs. 4.2 to 9.5 lakhs per year with an average pay of Rs. 5.4 lakhs p.a.

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MindTree Ltd

Among the best IT companies in India, Mindtree Ltd. comes under the top 10 IT companies. It is also an IT services and consulting company with headquarters in Bangalore. It was established in 1999 by a group of IT professionals. Further, it was acquired by L&T in 2019, and later, by merging with L&T Infotech, it became LTIMindTree in 2022.

LTIMindtree has nearly 40,000 employees in India. After merging with LTI, it became the 5th largest IT company with USD 5.25 Billion in revenue in 2022. Currently, it is headed by Debashish Chatterjee (CEO).

LTIMindTree offers various IT services, such as digital transformation, IT outsourcing, cloud services, consultancy, analytics, AI/ML, IoT, and many others. A skilled Software Developer at LTIMindTree earns an annual salary of Rs. 4 lakhs to 11 lakhs p.a. with an average pay of Rs. 6.9 lakhs p.a.

MPhasis

MPhasis is one of the top IT services and consulting companies which is an Indian Multinational founded in 1998. Its current CEO is Nitin Rakesh since 2017. It is headquartered in Bengaluru, with nearly 30,000 employees working there. Further, Mphasis holds a total of 65 branches across the globe. This company also offers various IT and consulting services, including cloud, blockchain, cyber security, automation, DevOps, BPS, and more.

The company MPhasis generated a total revenue of Rs. 9,700 crores in 2021. It’s a mid-cap company in the IT sector with Rs. 42,149 Cr. The salary of a Software Engineer at Mphasis is between Rs. 4 to 12 lakhs per year, with an average annual salary of Rs 6.3 lakhs.

Hexaware Technologies

Hexaware Technologies is one of the Top IT companies HQ in Navi Mumbai and was founded in 1990. The company is into a wide range of IT and BPS companies, where 30,000 people work to scale digital transformation quickly.

It is creating great value for its customers with innovative technology services. It helps its employee stay productive and engaged with happiness. The company has crossed its first 1 billion US$ in revenue in 2022.

The various IT services it offers customers include IoT, cloud services, autonomous testing, data visualization, app security, and more. Moreover, the average annual salary of a Software Engineer at Hexaware Tech is around Rs. 5 LPA, ranging between Rs. 4 to 10 lakhs p.a.

Quess Corp

Quess Corp was founded in 2007 as a leading business services provider which offers a wide range of tech-enabled services like staffing and managed outsourcing. It provides services for multiple processes such as sales and marketing, telecom operations, security management, IT services, HR operations, etc. The company is HQ in Bengaluru, and CBSS (Conneqt Business Solutions) is its subsidiary.

It operates with more than 25 branches globally, with over 3 lakh employees. The revenue of Quess Corp is around Rs. 11K crores. It offers multiple roles and responsibilities to individuals with relevant skills and qualifications.

eSparkBiz

eSparkBiz is one of the top IT companies in India that offers various IT and digital transformation services. It provides services to multiple companies and unique software and IT outsourcing services.

It was founded in 2010 and emerged as a web and app development company HQ in Ahmedabad, Gujarat. It is a popular web designing company with a great team of 300+ employees. Compared to other giant IT companies, the salaries paid by eSparkBiz are low. The average annual salary of a professional at eSparkBiz ranges between Rs. 3 to 4 lakhs p.a.

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Bottom Line

We have discussed the top 10 IT companies in India that are into a wide range of IT and consulting services. Many other best IT companies are operating in India. These include IBM, Accenture, Cognizant, Genpact, etc. These companies also provide a variety of IT and Non-IT services to their clients across the globe. We can see multifold growth in the IT industry in the last decade. Also, with the growing number of internet users, IT services may increase. However, the top IT companies in India dominate the global IT sector.

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