Vitamin K is one of the fat soluble vitamins. It is known for its importance in blood clotting, but it also has fundamental actions in bone health. In relation to this, it can be obtained through the consumption of foods that contain it, but also the body produces it in small doses.
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.
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