Some of the Foods richer in vitamin K Are dried tomatoes, celery, okra, blueberries, dried salvia, kale, cabbage , Blackberries, spinach, broccoli, spring onions, Brussels sprouts and others that we will mention later.
Vitamin K is a Liposoluble vitamin Which plays a key role in the coagulation of blood or in the synthesis of bone proteins (bone). A vitamin K deficiency can lead to heart disease, bone weakness, tooth decay and cancer.
Much of the vitamin K in our diet comes from the intestinal bacteria we already have, because of this, vitamin K levels may depend to a large extent on the health of your gut.
There are two types of vitamin K we get from our diet, vitamin K1 and vitamin K2. Vitamin K1 is found in vegetables, and vitamin K2 (also called menaquinone) is found in dairy products and produced by bacteria in the gut.
If you want to supplement or add vitamin K to your diet, foods rich in vitamin K2 have been shown to have greater health benefits than K1 sources.
There is also a synthetic version, which is vitamin K3, which is not recommended.
Consumption of foods rich in vitamin K can support:
• Heart health
• Improve bone density
• Restore oral health
• Fight cancer
• Reduce infections
The recommended daily dose of vitamin K is 120 mcg / day for men and 90mcg / day for women. The daily value is 80 mcg.
Foods richer in vitamin K
1- Dried tomatoes
Dried tomatoes are tasty to be added in salads, sauces, pasta dishes, sandwiches and pizzas. There are many ways to enjoy them, so start experimenting to try to find the favorite way to incorporate these healthy vegetables into your diet.
Dried tomatoes can be soaked and then used in different ways. A cup of sun-dried tomatoes contains 29% of the recommended daily amount of vitamin K. In addition, they are a great source of Lycopene , Vitamin A, vitamin C, calcium and iron .
Serving size: 1 cup, 23.22 micrograms of vitamin K (29% DV), 139 calories
2- Celery
He celery Is a well-marked flavored vegetable, easy to prepare when you want a healthy and quick snack. Celery can be eaten as a snack along with hummus Or nut butter. It is also very tasty in salads, especially the sweet and sour.
An average celery stalk provides 15% of the recommended intake of vitamin K, and is also a great source of folic acid , Antioxidants, calcium and potassium. And only 6 calories per stem, you can enjoy in abundance and without having to worry about the caloric intake.
Serving size: 1 medium stem, 11.72 micrograms of vitamin K (15% DV), 6 calories
3- Okra
One half cup serving of okra In slices provides 34 micrograms of vitamin K in your diet, or about 43% of the total recommended for the day. If you're not sure how to get more vitamin K from this vegetable, try to serve it with tomato soup, corn, rice, or shrimp.
Serving size: 1/2 cup, 34 micrograms of vitamin K (43% DV), 19 calories
4- Blueberries
Blueberries are a very healthy food to add to your diet. They are filled with fiber, potassium, iron, copper, zinc, and various antioxidants.
To get more vitamin K in your diet, enjoy a cup of blueberries every day and you'll get 36% of the recommended daily value. For some ideas, add some blueberries to your yogurt, salad, or oatmeal for a healthy and tasty snack.
Serving size: 1 cup, 28.56 micrograms of vitamin K (36% DV), 84 calories
5- Dry salvia
Many people use dry herbs to flavor their kitchen from time to time, but not everyone knows about the many health benefits they can provide.
Dry sage is a great source of vitamin K, and a tablespoon provides 43% of the recommended daily allowance. Add dry sage to your kitchen for additional benefits, such as antioxidants and anti-inflammatory agents.
Serving size: 1 tablespoon, 34.29 micrograms of vitamin K (43% DV), 6 calories
6- Kale
If you are used to seeing the kale hidden on the edge of your plate as a side dish, make a change and give it a place in the middle of some of your favorite foods.
A cup of chopped kale gives your body nearly 700% of the recommended daily allowance of vitamin K. It is also rich in other vitamins like A and C, as well as iron and calcium, being Very beneficial contributions to health .
Serving Size: 1 cup, 547.39 micrograms of vitamin K (684% DV), 34 calories
7- Cabbage
Raw or steamed cabbage is a Food that helps to treat high cholesterol , Stomach ulcers, arthritis, weight gain, and constipation.
One cup of cabbage or chopped cabbage contains 76 micrograms of vitamin K, or almost 100% of the recommended daily value.
Eat more cabbage to improve your intake of vitamin K as well as vitamin C, fiber , Vitamin E, calcium, magnesium and potassium.
Serving size: 1 cup chopped cabbage, 76 micrograms of vitamin K (95% DV), 22 calories.
8- Blackberries
Rich and dark in color, blackberries contain many antioxidants housed inside. In addition, they are abundant in minerals like copper and manganese, as well as vitamins such as vitamin C and vitamin K.
One cup of these succulent berries contains 36% of the vitamin K that the average adult should consume per day.
Serving size: 1 cup, 28.51 micrograms of vitamin K (36% DV), 62 calories
9- Spinach
One of the healthiest foods you can add to your diet is spinach. Whether raw or cooked, spinach is a unique source of several vitamins, minerals and antioxidants, including vitamin C, iron, calcium and vitamin K.
If you're not sure how to add more spinach to your diet, start by using it as the leaf base for your salads, sauté with olive oil and garlic, adding it as a complement to your pizza, or grind and cook in your favorite pasta sauce .
Serving size: 1 cup, 144.87 micrograms of vitamin K (181% of daily value), 7 calories
10- Broccoli
When consumed regularly, broccoli contributes to the health of the nervous system, eyes, heart, bones, blood pressure, and skin. It is also a Very powerful food to increase your defenses .
Add more broccoli to your diet to help meet your zinc, calcium, potassium, vitamin C, and vitamin K requirements you need every day. Only half a cup provides more than the recommended daily amount of vitamin K.
Serving Size: 1/2 cup, 110.06 micrograms of vitamin K (138% DV), 27 calories
11- Chives
Also known as spring onions or leeks, they provide the body with a variety of vitamins and minerals. These include fiber, vitamin C, vitamin B complex and vitamin K.
Leeks are also a versatile food, which makes it easy to incorporate into your diet every day. Use the chopped instead of white onions and add them to salads, or to the tomato soup.
Serving size: 1 cup, chopped, 207 micrograms of vitamin K 259% DV), 32 calories
12- Brussels sprouts
A cup of Brussels sprouts contains slightly more than 33 micrograms of vitamin K, which contributes 42% of the daily amount recommended for the majority of adults.
But that is not the only health benefit they bring; Brussels sprouts are also sources of vitamin C, potassium, manganese, folic acid and iron.
Serving size: 1 cup, 33.63 micrograms of vitamin K (42% DV), 38 calories
13- Gherkins
Gherkins contain small amounts of a number of vitamins and minerals. A medium pickle contains 34% of the recommended daily value.
Pickles are also a good source of fiber, and contain a small but nonetheless useful source of antioxidants like vitamin A and Lutein .
Serving size: 1 medium unit, 26.85 micrograms of vitamin K (34% DV), 43 calories.
14- Prunes
If you need to get more vitamin K in your diet, prunes are an important source of this essential vitamin.
A serving of one cup contains 7% of the recommended amount of vitamin K for the day, and you will also enjoy the benefits of fiber, potassium, calcium and vitamin A.
Serving Size: 1 cup, 5.95 micrograms of vitamin K (7% DV), 24 calories
15- Chile powder
Use chili powder more often in your kitchen and you will get the benefits of vitamin A, vitamin C, potassium, phosphorus, calcium, manganese zinc and selenium.
And if vitamin K is a concern in your diet, chili powder is a great source of it; Only one tablespoon of this bright red spice contains 11% of the recommended daily value.
Serving size: 1 tablespoon, 2.32 micrograms of vitamin K (11% DV), 25 calories
16- Asparagus
There's a lot Reasons to Add More Asparagus to Your Diet . It has anti-aging properties, it can help prevent Alzheimer disease And is rich in antioxidants that protect against free radicals and certain types of cancer.
They are also full of many of the vitamins and minerals your body needs to stay healthy. These include Vitamin A, Vitamin C, Folic Acid, Fiber, Vitamin E and Vitamin K.
Serving size: 4 units, 48 micrograms of vitamin K (60% DV), 11 calories
17- Carrots
A medium carrot provides more than eight micrograms of vitamin K, enough to help you reach 10% of the recommended daily value.
This same carrot adds just 25 calories to your diet, and the abundance of other vitamins and minerals makes carrots a great food to enjoy on a regular basis.
Serving size: 1 medium, 8.05 micrograms of vitamin K (10% DV), 25 calories
18- Raspberries
Raspberries are full of vitamins and minerals, including vitamin K, so they can be an essential part of your diet every day.
Many other types of berries contain similar benefits, so take the habit of adding them to a fruit salad or milkshake for breakfast, lunch or snack and give your mind and body a nutritional boost.
Serving size: 1 cup, 9.59 micrograms of vitamin K (12% DV), 64 calories.
Where does vitamin K work?
Heart
Vitamin K has been shown to help prevent calcification of the arteries, one of the leading causes of heart attacks. It works by extracting the inorganic calcium from the arteries and not allowing hard plaques to form.
Bones
Vitamin K increases the amount of a specific protein required to maintain bone calcium, which reduces the risk of osteoporosis. Some studies on vitamin K, have found that high consumption of vitamin K can stop bone loss in people with osteoporosis.
Cancer
Vitamin K has been shown to be effective in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. One study even found that high doses of vitamin K helped patients with liver cancer to stabilize and even improve liver function.
A symptom of its deficiency is excessive bleeding, especially in apparently mild injuries or when it begins in the nose or gums. Stay healthy by including a lot of foods rich in vitamin K every day in your diet.
What other foods with vitamin K do you know?
References
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