10 Foods Rich In Vitamin K
The natural forms of vitamin K are phylloquinone (K1) and menaquinone (K2), the former being the predominant one in foods of animal and vegetable origin. In addition to this, this vitamin can also be found as a synthetic compound, which is used for supplementation.
Fortunately, vitamin K is present in a significant number of foods. According to data expressed in the Hospital Nutrition Magazine, the main source is vegetables, but also fats, oils, legumes, meats, cereals and fruits.
1. Edamame
Vitamin K content : 21 micrograms per tablespoon.
In addition to providing this vitamin, edamames also contain protein and dietary fiber. For this reason they are capable of intervening in the regulation of blood sugar and cholesterol levels. They also contain a considerable amount of antioxidant substances that protect cells from damage.
2. Soybean oil
Vitamin K content : 25 micrograms per tablespoon.
This oil also provides essential fatty acids of the omega 6 family. In addition, it is useful for cooking or to incorporate in dressings and marinades. Thanks to its quality of fats, it can help in the prevention of cardiovascular diseases and diabetes.
The vitamin K contained in vegetable oils such as soybean is stable to heat and processing, but is destroyed by natural and fluorescent light.
3. Canned pumpkin
Vitamin K content : 43 micrograms for every half cup boiled.
The pumpkin, in addition to providing vitamin K, contains dietary fiber and vitamins A and C, making it a food that contributes to the strengthening of the immune system. This preserve is a delicious option to mix with yogurt, oatmeal, for pancakes or smoothies.
4. Nato
Vitamin K content : 900 micrograms in every 100 grams of food.
Perhaps this product is not known by many people, as it is a typical food of Japan. This is obtained through the fermentation of soybeans and therefore also contains vitamin K.
But it also has an important contribution of probiotics, which are essential to improve the intestinal microbiota and health in general.
5. Collard greens
Vitamin K content : 530 micrograms per half cup of cooked leaves.
Cabbage, also known as Galician cabbage or open cabbage , belongs to the cruciferous family. In addition to having vitamin K, it provides minerals such as iron, manganese, calcium and dietary fiber.
6. Turnip greens
Vitamin K content : 426 micrograms for every half cup of cooked turnip greens.
Turnip greens contain vitamin A, vitamin B6 and vitamin K. Likewise, they stand out for their contribution of minerals and phytonutrients, which contribute to the maintenance of health due to their anti-inflammatory functions. They are also capable of preventing cell damage.
7. Broccoli
Vitamin K content : 426 micrograms per half cup.
Like the rest of the vegetables that make up the cabbage families, broccoli provides high levels of vitamin C, vitamin K, B-complex vitamins and dietary fiber, among other nutrients. For this reason the vegetable is beneficial for the immune system.
8. Soy
Vitamin K content : 43 micrograms for every half cup of cooked soybeans.
According to the study “Vitamin K: metabolism and nutrition”, beans (including soybeans) are important foods in the Brazilian diet that contribute significantly to meeting the needs of vitamin K.
9. Pomegranate juice
10. Carrot juice
Vitamin K content : 13.2 micrograms per 100 grams.
Carrots, like other orange vegetables, are high in beta-carotene. This component is a precursor of vitamin A. For this reason, the consumption of carrots favors visual health, the maintenance of the skin and the immune system. In addition, this vegetable contains vitamin K that its leaves also provide.
Side effects of vitamin K
According to the article “Facts About Vitamin K” from the National Institutes of Health , vitamin K from food has not been shown to cause harm. However, when supplements (menadione) are used in high doses, hypervitaminosis can occur.
Among the effects that this situation can trigger are the following:
- Interference with medications, especially warfarin (blood thinner).
- Alterations in blood clotting.
- Jaundice: yellowing of the eyes and skin due to excess bilirubin.
- Hepatic changes.
What is the recommended amount of vitamin K?
The amount of vitamin K daily, as with other nutrients, depends on age and gender. In this sense, men over 19 years old need 120 micrograms a day. In contrast, women of the same age need 90 micrograms daily, as do pregnant or lactating women.
There are various foods that provide vitamin K
Fortunately, vitamin K is present in many foods. Specifically, the predominant sources of vitamin K1 are dark green leafy vegetables, including collard greens, turnip greens, spinach or broccoli.
Also, because it is fat soluble, to take better advantage of its absorption an effective strategy would be to consume them with a share of oils. On the other hand, vitamin K2 is present in foods of animal origin and in certain fermented dishes, such as nato. It is also produced by intestinal bacteria.
Thus, those mentioned are not the only foods in which this nutrient is found. Therefore, it is advisable to have a varied diet that includes dark green leafy vegetables, soybeans, legumes and their oils, as well as animal products.
