Vitamin K-Rich Foods
Vitamin k foods There is a wide variety ranging from heart-healthy oils to leafy greens. Your body uses vitamin K as a power source. It contributes to strong bones. It aids in controlling blood coagulation. Additionally, it aids in controlling your blood pressure. For the most part, we can get enough vitamin K from our diet. . This is fortunate because, according to at least some study, vitamin K supplementation might not be very beneficial. The short-chain molecules that make up vitamin K allow it to move through your body swiftly. This implies that taking a vitamin K supplement does not provide you with the same benefits as eating foods high in the vitamin because it does not stay in your body for very long.
Vitamin K-Containing Vegetables
With the diversity of vegetables available, you can get all the vitamin K you require.
Know that the only vitamin K1 your body will get from plant-based foods is phylloquinone.
These are the best vitamin K-rich vegetarian foods.
The Lettuce
Mainstay in salads, lettuce adds a delicious crunch to sandwiches and burgers. In addition, it is a great source of potassium, vitamins A, K, and protein. There are 61 micrograms of vitamin K in one cup of lettuce.
Raw spinach
Spanich is a fantastic source of vitamins A, C, and K in addition to being high in iron. You can get 313 mcg (261% of the DV) of vitamin K from 1 ounce of spinach. Important vitamins and minerals can often be lost while cooking; thus, it is best to eat spinach fresh. You can eat it in a tasty way by putting some in your sandwich or morning smoothie!Save 10% on our NEW Pilates Program Today!
Cooked Broccoli
Broccoli, which is high in vitamins and antioxidants, helps prevent a number of health problems when consumed regularly. It is also among the foods that contain vitamin K.Thus, you can easily add this vitamin K-rich diet to your meal by blanching, stir-frying, and serving as a side dish or with a salad.Half a cup of broccoli provides 110 mcg (92% of the DV) of vitamin K. But, in order to preserve the nutritional value and flavor of broccoli, you must cook it carefully.
Cooked Cauliflower
From maintaining a healthy digestive tract to lowering obesity and arthritis, cauliflower is a vegetable with many benefits. It has a high vitamin K content as well. Did you know that around 19% of the daily required intake of vitamin K may be found in a cup of cauliflower?
Kale cooked
The green leafy vegetable with the highest nutritional content is definitely kale. Kale provides 50% of the daily required amount of vitamin K and is a good source of protein, fiber, and omega-3 fatty acids. One hundred grams of cooked kale provides 418.5 micrograms of vitamin K.Meet Our Medium Supportive Crops Designed For You To Workout With Confidence. Shop Now.
Other Vegetables High in Vitamin K
High quantities of vitamin K1 are found in the following vegetables per 100 grams:
Cooked mustard greens provide 346% of the daily value per serving.
415 mcg per half cup346% is a trusted source.
Per 100 grams, 593 mcg (494% of the DV)
One serving of raw Swiss chard has 332% of the daily value.
398 mcg of leafReliable Source (332 percent of the DV)
692% of the DV, or 830 mcg per 100 grams
When cooked, beet greens provide 290% of the DV per serving.
349 mg in 1/2 cup reliable source (290 percent of the DV)
403% of the DV, or 484 mcg, per 100 grams
Each serving of cooked Brussels sprouts contains 91% of the DV.
91% of the DV (109 mcg) is found in half a cup.
For every 100 grams, 140 mcg (117% of the DV)
Cooked cabbage: 68% of the DV per serving
82 mg (68% of the DV) in half a cup
91% of the DV (109 mcg) per 100 grams
Roasted soybeans provide 36% of the daily value per serving.
43 mcg (36% of the DV) in 1/2 cup
93 mcg (77% of the DV) per 100 grams
Fruit High in Vitamin K
Below is a list of fruits that are high in vitamin K.
Kiwi
Kiwis, which are high in nutrients, are a fantastic way for the body to get energy. It contains vitamin K, as well as vitamins A, B12, B6, E, calcium, and potassium, which support blood flow through the vessels, iron absorption for healthy bones, and clear vision, among other things. Therefore, 28 mcg (23% of the DV) of vitamin K are found in one Kiwi fruit.
Blueberries: 12 percent of the daily value
14 mcg (12 percent of the DV) in half a cup
19 mcg per 100 g, or 16% of the DV
Per serving, pomegranates provide 12% of DV.
14 mcg (12 percent of the DV) in half a cup
16 micrograms per 100 grams, or 14% of the DV
Avocado
Who doesn’t know the advantages of avocados? About 20 vitamins and essential minerals can be found in one avocado. You can make your own guacamole or consume it raw. The vitamin K content of half a medium fruit is 21 mcg (18% of the DV).
Prunes
You only need half a cup of prunes to maintain the hydration of your organs. These vitamin K-rich fruits are also rich in potassium and iron, which promote the growth of bones and muscles. Five prune slices provide 28 mcg (24% of the DV) of vitamin K.
Include a fresh, low-calorie fig in your snack rotation to help you stay up to date on your vitamin K intake. The vitamin K content of around 5 pieces of figs is 6.6 mcg, or 6% of the DV.
The Sun Dried Tomato
Lycopene, an antioxidant that reduces the risk of heart disease and cancer, is abundant in tomatoes. Vitamin C, potassium, vitamin K, and folate are also found in tomatoes. You can get 4.3 mcg (4% of the DV) of vitamin K from 5 pieces of tomatoes.
Raw cashews
8% of the daily value per serving
8% of the DV, or 9.7 mcg, per ounce
34 mcg (28% of the DV) per 100 grams
Cooked red kidney Beans
6% of the Daily Value per serving
7.5 mcg (6% of the DV) in 1/2 cup
8.4 mcg (7% of the DV) per 100 grams
Hazelnuts
- 3 percent of the daily value per serving
- 4 mcg (3% of the DV) in 1 ounce
- 14 mcg (12% of the DV) per 100 grams
Dairy and Meat Products Packed with Vitamin K
Vitamin K2 is abundant in animal sources. Include these vitamin K-rich animal foods in your diet.
Meats
The quantities of vitamin K in various meats are as follows:.
- 51 mcg (43% of the DV) in 3 ounces of chicken
- 3.6 mcg, or 3% of the daily value, are found in one ounce of chicken liver.
- A slice of beef liver has 6,421 mcg (713% DV).
Eggs
An easy food to prepare and eat at any time of day is an egg. This high-protein snack is also one that contains vitamin K. One large egg provides 74 mcg (8% DV) of vitamin K.
Cheese
Each variety of cheese has a different amount of vitamin K. For example, 100 grams of hard cheese have about 87 micrograms of vitamin K, while 100 grams of blue cheese contain 36 micrograms.
Seafood Fish
We already know that fish have several benefits. Omega-3 fatty acids, which are essential for the proper functioning of our bodies and brains, are abundant in fish.
However, did you know that a good source of vitamin K is fish?Fish that are somewhat high in vitamin K include salmon and shrimp. However, 37 mcg of vitamin K can be found in three ounces of light canned tuna in oil.
Final Words
Vitamin K-1 and K-2 consumption is essential for good overall health, and several foods make it easy to get the recommended daily intake.
Knowing which foods include vitamin K can help you make sure you’re receiving enough each day, even though you don’t have to eat every meal that contains it. You can speak with the top nutritionists in your area to obtain a diet plan that includes vitamin K in your daily meals.
NOTE:
Vitamin K overconsumption should be avoided by those taking blood thinners or anticoagulants. If taking these medications, patients should talk to their doctor about their vitamin K levels.
Frequently Asked Questions
How can you raise the body’s vitamin K levels?
You can consume a range of foods, such as the following, to meet your recommended daily intake of vitamin K: green leafy vegetables, including lettuce, broccoli, kale, and spinach. oils made from vegetables. Certain fruits, like figs and blueberries
Which two signs indicate a vitamin K deficiency?
Because vitamin K is found in many popular dietary sources, such as cereals, oils, and green leafy vegetables, it is uncommon for healthy adults to be deficient in it. The main symptoms of a vitamin K deficiency are easy bruising and profuse bleeding.
How can we measure vitamin K levels?
Your doctor will recommend a blood test to validate any suspicions of vitamin K insufficiency.
Hospitals and certain pathology services take direct measurements of vitamin K levels.
You can undergo a blood test to see how well your blood clots are if that isn’t feasible.
What is the most effective way to obtain vitamin K?
Dark, lush green vegetables are the best sources of vitamin K1. For instance, 205% of the DV is found in just 1/2 cup (59 grams) of cooked kale. Consider eating kale and other plant foods with butter or oil to maximize their nutritional content.
What is a normal amount of vitamin K?
For every kilogram of body weight, adults require about one microgram of vitamin K per day. A person who weighs 65 kg, for example, needs 65 micrograms of vitamin K per day, while a person who weighs 75 kg needs 75 micrograms. The size of a milligram (mg) is 1,000 times that of a microgram.
