Vitamin K is a fat-soluble vitamin. It plays a significant role in the coagulation of the blood or the synthesis of bone proteins (bone). Vitamin K deficiency may lead to heart disease, bone weakness, tooth decay, and cancer. In this article, we’ll list out the best vitamin k rich foods that you can include in your diet.
Benefits Of Vitamin K
Helps In Blood Coagulation And Protein Synthesis
Vitamin K is a soluble or fat-soluble lipo vitamin. Its role is essential for the coagulation of blood, the synthesis of proteins found in plasma, kidneys, and bones. It is also necessary for the prevention of heart disease. Vitamin K deficiency causes disorders such as dental caries, osteoporosis, varicose veins, or infectious diseases.
Prevent Hardening The Arteries
This vitamin helps to prevent hardening of the arteries, a common factor in coronary heart disease. Research suggests that the vitamin can help to keep calcium away from the lining of the arteries and other body tissues.
Promote Bone Health
Vitamin K helps bone health, and it is not just about taking calcium, this vitamin acts as a biological ‘glue’ that helps to fix calcium. There have been studies that confirm the protective effects of this vitamin against osteoporosis.
Improves Insulin Sensitivity
Vitamin K improves insulin sensitivity. People who receive prescription vitamin K supplements are less likely to develop type 2 diabetes. Vitamin K also has antioxidant properties, and this implies that it collaborates with the immune system to prevent oxidative damage in our cells.
Daily Recommended Dose Of Vitamin K
The daily recommended amount of vitamin K is 120 mcg for men and 90 mcg for women.
Best Vitamin K Rich Foods
Vitamin K content: 110 mcg per 1/2 cup of cooked broccoli.
Broccoli, in addition to vitamin K, it is also rich in vitamin C, essential for our immune system. Broccoli ends with free radicals and toxins, protecting our skin and our heart.
Vitamin K content: 530 mcg per 1/2 cup of cooked cabbage leaves.
In addition to its high vitamin K content, cabbage is an excellent source of fiber and minerals such as iron, calcium, and manganese. Also, its antioxidants block the production of bad cholesterol, while vitamin K stands out for its anti-inflammatory properties.
An excellent way to take them is to fry them with a little olive oil and garlic.
Vitamin K content: 987.82 mcg in 1 cup of spinach (canned, regular pack, drained solids).
It is a vegetable suitable for adding to salads whose regular consumption helps to reduce tension, prevent cancer, or reduce cataracts and macular degeneration.
Vitamin K content: 1062.1 mcg 1 cup, chopped of kale (cooked, boiled, drained, without salt).
Kale is another variety of green leafy vegetables with a long list of health benefits. It helps to reduce the risk of cancer, protect your sight, prevents, heart diseases, and it improves cholesterol levels.
5. Green Lettuce
Vitamin K content: 6.06 mcg in 1 leaf of green lettuce (raw).
The vitamin K that the lettuce possesses will participates in the blood coagulation, and vitamin C helps to prevent cancer and reduces inflammation.
If you love salads, you’ll like to know that green lettuce is a healthy food full of properties.
Vitamin K content: 115.5 mcg in 1 cup, chopped endive (raw).
The endives are a vegetable very similar to lettuce. They have a significant amount of vitamin A, which has linked to a lower risk of infectious diseases, protection of the retina, and aid in the development of the fetus.
7. Brussels Sprouts
Vitamin K content: 218.86 mcg in 1 cup of brussels sprouts (cooked, boiled, drained, without salt).
These belong to the family of cruciferous vegetables, Brussels sprouts are characterized by their low calorie and carbohydrate content.
They have a lot of fiber and protein, which helps to reduce appetite, and they have anti-cancer properties.
Vitamin K content: 85.0 mcg in 1 cup, chopped of watercress (raw).
It is one of the richest vegetables in this nutrient. Many studies have shown that it reaches 540 ugs of vitamin K per 100 g of product.
9. Swiss Chard
Vitamin K content: 298.8 mcg in 1 cup of swiss chard (raw).
It is low in calories and with high water content. Swiss chard is a very healthy ingredient that can be the base of any dish: sautéed Swiss chard, chard with meat, Swiss chard, or soup.
10. Beet Leaves
Vitamin K content: 128.0 mcg in 1 beet leaf(raw).
Because of its condition of green leafy vegetables, the beet leaves have similar benefits to the cabbage: rich in vitamin A, vitamin C, potassium, and manganese.
Vitamin K content: 426 mcg per 1/2 cup of cooked turnip greens.
The leaves of this crucifer contain phytonutrients with essential health benefits due to their anti-inflammatory function and their ability to neutralize certain enzymes responsible for spreading cancer cells.
The vitamin K they contain improves the states of anemia, skin, and hair, reduces blood sugar levels, and the risk of osteoporosis, as it contributes to the rapid absorption of calcium.
Vitamin K content: 6.38 mcg in 1 tbsp chopped Chives, raw.
The chive is a plant from which only the stems are used.
In addition to containing a lot of vitamin K, eating chives gives you significant amounts of vitamin A and vitamin C, substances associated with better eye and heart health.
Vitamin K content: 43 mcg per 1/2 cup of soy.
The advantages of soy are not reduced to being the number one food in vitamin K content of this list. They are also a source of protein, helps to reduce cholesterol levels and protects us against cancer, due to its vitamins and minerals.
Vitamin K content: 21 mcg per tablespoon.
In addition to an excellent appetizer before taking a good portion of sushi, edamame is also a good source of protein and fiber used to regulate blood sugar levels. In addition to vitamin K, it contains a large number of antioxidants that help reduce cholesterol.
Vitamin K content: 43 mcg per 1/2 cup, boiled.
Pumpkin contains fiber and vitamins A and C that protect our immune system. In its preserved variety it is delicious mixed with yogurt, oatmeal, as a filling of crepes, in pasta sauces, smoothies. It is also excellent for its high content of fiber and other nutrients.
Vitamin K content: 900 mcg per 100 g.
Natto is a derivative of soy, the result of its fermentation, and very rich, therefore, in probiotics, which the Japanese use a lot in their breakfasts.
Probiotics are essential to improve the intestinal flora, while vitamin K plays a vital role in the health of our bones. Add some natto to salads, pasta dishes and sandwiches or serve as a garnish.