Best Foods That Are High In Vitamin K

Vitamin K is a crucial vitamin that plays an essential role in blood clotting as well as the health of your heart and bone.

Although vitamin K deficiency is extremely rare, inadequate intake could affect your health over time. Insufficient intake could hinder the clotting of blood, weaken bones and increase the risk of developing heart diseases.

This is why you must ensure that you get plenty of this vitamin in your diet. Achieving the daily value (DV) of 120 mg is recommended to prevent insufficiency for the majority of people.

Here are some of the best food items that offer particularly large amounts of vitamin K. Also, some lists are organized by food category.

What Is Vitamin K?

Vitamin K is a class of fat-soluble vitamins that share a similar chemical structure.

Vitamin K was discovered accidentally between the years 1920 and 1930 when strict diets for animals resulted in an excessive amount of bleeding.

While there are a variety of kinds of vitamin K but the two most commonly present in human diets are vitamin K1 as well as vitamin K2.

Vitamin K1, also known as phylloquinone, can be found in plants, such as the leaves of green veggies. It is responsible for 75-90 percent of all vitamin K consumed by people.

Vitamin K2 is present in fermented food and animal products. It is also created from gut bacteria. There are several subtypes of Vitamin K2, known as menaquinones (MKs) which are identified according to the length of their side chains. They vary from MK-4 to MK-13.

Why You Need Vitamin K

While a deficiency in vitamin K isn’t common, it’s vital to make sure you have an eating plan that is rich in this nutrient since it can provide benefits ranging from a smooth clotting process to a reduced chance of developing osteoporosis when it is broken down rapidly by the body and is therefore unlikely to be toxic even in large quantities.

The quantity of Vitamin K you require varies depending on your gender and age. Women who are 19 or older require around 90 micrograms each day, while males 19 and over require 120 micrograms.

Vitamin K is essential in a range of body systems, such as:

Blood Clotting

The Vitamin K letter is derived from “koagulation,” as the vitamin was first discovered by the Biochemical Institute of the University of Copenhagen.

In his research on the coagulation disorder that affects chickens, Carl Peter Henrik Dam discovered that the hemorrhaging issue could be cured by taking vitamin K. Nowadays, scientists believe that vitamin K is important to ensure the health of blood clotting.

Bone Health

A diet rich in vitamin K can promote bone strength. Studies have shown that people who consume foods that are high in levels of this vitamin tend to be less likely to suffer from osteoporosis. It is a condition that weakens bones and makes them fragile.

Heart Disease Prevention

Initial research suggests that people who don’t consume sufficient vitamin K could be more susceptible to getting coronary heart diseases. This could be due to stiffer or narrowed blood vessels that feed the heart.

Foods High In Vitamin K

Kale

565 mcg per 1/2 cup, cooked

Vitamin K assists in blood clotting by allowing your body to create proteins that aid in the process of clotting blood. Clotting is essential as it protects the body’s blood from leaking excessively.

Kale is known as vitamin K, the king of vitamins. It’s regarded as among the most nutritious foods. This is because it’s also a good source of calcium, potassium as well as folate, in addition to other minerals and vitamins.

Collard Greens

530 mg/ half cup boiling

In addition to its function in clotting, vitamin K also aids in the growth of bone. Certain studies have also found a link between insufficient vitamin K intake to osteoporosis development, which causes bones to be fragile and fracture easily. To get your daily dose make sure to try this vegetarian recipe for collard greens.

Spinach

444 mcg per 1/2 cup, cooked

Spinach is packed with many nutrients, which include vitamins A, B, and E, along with folate, magnesium, as well as iron. One cup of cooked spinach is around three times the amount of vitamin K as a cup of fresh spinach. However, a raw portion is enough to last a day.

Turnip greens

425 mcg per 1/2 cup, cooked

Greens from turnips are used in popular meals for sides across America. The Southeastern United States. Greens from turnips are also rich in calcium, helping to strengthen bones. Greens like beet and mustard also have high levels of Vitamin K. The bulbous portion of the turnip that develops underground is also nutrient-rich.

Brussels springs

150 mcg per 1/2 cup, cooked

Some kids might not be enthralled by their idea of Brussels sprouts, but a variety of recipes can make them taste delicious. Try this crisp garlic Brussels sprouts with Sriracha Aioli recipe a go.

Broccoli

85 mcg per 1/2 cup, cooked

There are many ways to cook broccoli. Whatever you decide to cook, try cooking it in olive oil or canola olive oil and olive oil, not just to enhance the flavor but also to increase Vitamin K’s content too. A tablespoon of either has around 10 mg of vitamin K.

Asparagus

72 mcg per 1/2 cup, cooked

A single spear of asparagus provides around 40 mg of vitamin K. Include a bit of olive oil, and you’ll be up to half the recommended daily intake. Remember that eating too much high-quality vitamin K foods at once won’t make you feel better over a long period of time. The body doesn’t absorb a lot of vitamin K from foods and gets rid of it pretty quickly.

Lettuce

60 mg per serving ( 1/2 head of icebergs, (or 1 cup Romaine)

Lettuce is perhaps the most widely used food source for vitamin K in American diets. It’s sold in the grocery store and in salad bars across the country in various kinds, such as Iceberg, romaine green leaf, bibb, and the bibb.

Sauerkraut

56 mcg per 1/2 cup

Put on your sausage or hot dog on top with sauerkraut. You’ll be able to get a good dose of protein as well. Sauerkraut is easily available at various local eateries and chains.

Soybeans

43 mcg per 1/2 cup, roasted

There are two major types of vitamin K which are known as Vitamin K-1 (phylloquinone) and K-2 (menaquinones). K-1 is found in plants, whereas K-2 is in lesser amounts in animal-based food items as well as fermented foods like cheese. Soybeans, as well as soybean oil, contain more K-2 in addition.

Pickles

25 mg of vitamin C per cucumber Dill or kosher dill pickle

Pickles have almost no calories (5 in a kosher-certified pickle) which makes it a healthy (and tasty) option to get a vitamin K supply. Human bodies produce certain amounts of vitamin K-2 on their own, but we require more food sources to achieve the right levels.

Pine nuts

15 mcg per ounce

Pine nuts can be used in salads to add crunch. If you’re not feeling the need to eat a salad, consider giving another nut a go. 1 ounce of dry cashews that have been roasted has 10 mg of Vitamin K.

Blueberries

14 mcg per 1/2 cup

A fruit, finally.

How Do You Include Vitamin K Into Your Diet?

Although most diet guidelines don’t currently distinguish between vitamins K-1 and 2 however, it is recommended to provide your body with the two kinds.

People who consume an energizing diet that is with plenty of whole vegetables and fruits are guaranteed to receive enough Vitamin K in their daily diets. Particularly vitamin K-1. One of the easiest ways to add vitamin K-1 to your diet is by eating dark greens that are leafy.

Vitamin K-2 is more difficult to integrate into a balanced diet because it is present most frequently in animal products. Gut bacteria that are healthy produce vitamin K-2; however, the best method to ensure that your body is getting sufficient amounts is to eat it. The most common sources of Vitamin K-2 are liver, meat, as well as certain dairy products.

Although dairy and meat-eaters will often find products that contain vitamin K-2, vegans and vegetarians are restricted. The Japanese fermented soybean dish known as Natto is a great source of vitamin K-2.

Takeaway

The intake of both vitamin K-1 as well as K-2 into your diet is vital for optimal general health. Some foods can help you reach the daily recommended values.

Consuming every food that contains vitamin K isn’t necessary, but it’s important to know what food items contain vitamin K in order to ensure that your body is getting enough every day.

However, those taking anticoagulants and the blood-thinning drugs must be aware of the dangers of consuming excessive amounts of vitamin K. Patients taking these drugs must consult a physician regarding the levels of vitamin K in their blood.

For those taking medication, knowing which foods have Vitamin K-rich foods is the best method to stay clear of these. But the most important thing is to keep your vitamin K levels constant throughout the day.