Numerous foods include vitamin K. In this group we can consider vegetable oils, green leafy vegetables, and fermented dishes. Find out in which other products this nutrient is plentiful.
Vitamin K is one of the fat-soluble vitamins. It is recognized for its significance in blood clotting, but it also has key actions in bone health. In association with this, it can be achieved through the consumption of foods that hold it. Although the body produces it in small doses.
The common forms of vitamin K are phylloquinone (K1) and menaquinone (K2), the earlier being the predominant one in foods of vegetable and animal origin. Moreover, this vitamin can also be observed as a synthetic compound, which is utilized for supplementation.
Luckily, vitamin K is existing in a significant number of foods. The main source is vegetables, but also cereals, fats, legumes, oils, meats, and fruits. In this article of Health Fuller, we will share with you 10 foods rich in vitamin K. Let’s start
Foods Rich In Vitamin K
It contains 21 mcg of vitamin K content per tsp.
In addition to producing this vitamin, edamame also holds dietary fiber and protein. Since they can mediate the regulation of cholesterol levels and blood sugar. They also hold a significant amount of antioxidant elements that shield cells from damage.
Soyabean oil contains 25 mcg of vitamin K content per tsp.
This oil also gives vital fatty acids of the omega 6 families. Besides, it is beneficial for cooking or to include in marinades and dressings. Thanks to its quality of fats, it can benefit in the prevention of diabetes and cardiovascular diseases.
The vitamin K included in vegetable oils such as soybean is durable to heat and processing, however, is destroyed by fluorescent and natural light.
Pumpkin contains 43 mcg of vitamin K content forever half cup boiled.
Pumpkin, in addition to producing vitamin K, holds dietary fiber and vitamins A and C, making it a food that offers the strengthening of the immune system. This preserve is a tasty alternative to mix with oatmeal, yogurt, pancakes, or smoothies.
Natto contains 900 mcg of vitamin K content in every 100 grams of the food.
Possibly this product is not recognized by many people, as it is a common food from Japan. This is gained through the evaporation of soybeans and therefore also carries vitamin K.
However, it also has an extraordinary contribution of probiotics, which are vital to developing the intestinal microbiota and health in general.
Galician cabbage contains 530 mcg of vitamin K content per half cup of cooked leaves.
Cabbage, also identified as Galician cabbage or open cabbage, relates to the cruciferous family. In addition to producing vitamin K, it produces minerals such as manganese, iron, calcium, and dietary fiber.
Contain 426 mcg of vitamin K content for every half cup of cooked turnip greens.
Turnip greens hold vitamin B6, vitamin A, and vitamin K. Furthermore, they stand out for their benefaction of phytonutrients and minerals, which offer the maintenance of health due to their anti-inflammatory roles. They are also proficient in limiting cell damage.
Broccoli contains 426 mcg of vitamin K content per half-cup.
Like the rest of the vegetables that make up the cabbage families, broccoli produces high levels of vitamin K, vitamin C, B-complex vitamins, and dietary fiber, among additional nutrients. For this purpose, the vegetable is advantageous for the immune system.
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Soy contains 43 mcg of vitamin K content for every half cup of cooked soybeans.
According to the study “Vitamin K: metabolism and nutrition”, beans (among them soybeans) are essential foods in the Brazilian diet that provide significantly to satisfying the requirements of vitamin K.
This juice contains 19 mcg of vitamin K content per 150 grams of pomegranate.
Pomegranate juice is a drink that gives an important amount of antioxidants, among which anthocyanins. These elements shield cells from free radicals and therefore limit inflammatory processes.
Thus, this juice is designated to benefit in the prevention of heart problems, chronic diseases, and maintenance of the immune system. By all means, to produce the most of these nutrients, the ideal thing is to make it at home.
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Its juice contains 13.2 mcg of vitamin K content per 100 grams.
Carrots, like other orange vegetables, are packed in beta-carotene. This element is a precursor of vitamin A. For this purpose, the consumption of carrots supports visual health, the maintenance of the skin, and the immune system. Also, this vegetable contains vitamin K that its leaves also provide.
Side effects of vitamin K
According to the article “Facts About Vitamin K” belonging to the National Institutes of Health, has not been confirmed that vitamin K from the food cause destruction. But, when supplements (menadione) are utilized in high doses, hypervitaminosis can happen.
Among the consequences that this circumstance can trigger are the following:
- Changes in blood clotting.
- Hepatic changes.
- Jaundice: yellowing of the skin and eyes due to excess bilirubin.
- Interference with medicines, particularly warfarin (anticoagulant).
What is the recommended amount of vitamin K?
The quantity of vitamin K every day, as with additional nutrients, depends on gender and age. In this understanding, men over 19 years old need 120 micrograms per day. In contradiction, women of the same age require 90 micrograms per day, as do lactating or pregnant women.
Various foods provide vitamin K
Luckily, vitamin K is present in several foods. Especially, the powerful sources of vitamin K1 are dark green leafy vegetables, among which the turnip greens, collard greens, broccoli, and spinach stand out.
Furthermore, because it is fat-soluble, to take sufficient advantage of its consumption an efficient approach would be to utilize them with a portion of oils. On the other hand, vitamin K2 is present in foods of certain fermented dishes and animal origin, such as natto. It is also provided by intestinal bacteria.
Therefore, those suggested are not the only foods in which this nutrient is observed. Therefore, it is suggested to have a mixed diet that incorporates soybeans, dark green leafy vegetables, legumes, and their oils, as well as animal products.