A major part of our daily nutrition is vitamins. However, when it comes to vitamin K, most of us do not know its importance or its role in our health. Let us first analyze this vitamin and its health benefits before moving on to Vitamin K rich foods .
Importance of vitamin K
Vitamin K is basically a fat-soluble vitamin where the word “K” comes from the German word “Koagulation” (coagulation) which refers to the blood clotting process. For protein modification and blood clotting, vitamin K is therefore needed. Two forms of naturally occurring vitamin K1 and vitamin K2 are available.
Vitamin K1 is the predominant form of the vitamin in the diet which is synthesized by plants, also known as phylloquinone.
Vitamin K2, also known as menaquinones, is formed in the side chain of a molecule with repeating 5 carbon units. It comes from plant sources and consists of intestinal bacteria synthesis.
We are all aware that calcium is important to bone health. Vitamin K is also important in this respect because it helps to prevent osteoporosis by supporting the formation of blood clots and retention of calcium. This is due to its capacity to produce osteocalcin, which helps the bones keep calcium. Vitamin K is often given to form clots to control bleeding before surgery.
Women with the high menstrual flow should take a rich diet of vitamin K for relief. Small doses of this vitamin may also help to treat pregnancy-related nausea. In addition to osteoporosis, adequate vitamin K intake also protects against cancer and heart disease. For those who have trouble absorbing fat, vitamin K supplements are included in antibiotic therapy.
Recommended Daily Vitamin K Allowance
Your daily vitamin K requirements depend on your age. The following table shows the recommended daily intake of vitamin K for individuals of various age groups.
|Children 0-6 months||2 micrograms/day|
|Children 7-12 months||2.5 micrograms/day|
|Children 1-3||30 micrograms/day|
|Children 4-8||55 micrograms/day|
|Children 9-13||60 micrograms/day|
|Girls 14-18||75 micrograms/day|
|Women 19 and up||90 micrograms/day|
|Women, pregnant or breastfeeding (19-50) Women, pregnant or breastfeeding (less than 19)||90 micrograms/day 75 micrograms/day|
|Boys 14-18||75 micrograms/day|
|Men 19 and up||120 micrograms/day|
Top 15 Vitamin K Rich Foods
Vitamin K deficiency may increase uncontrolled bleeding risk. The deficiency of Vitamin K is rare in adults and very common in infants who are newborn. Pediatrists usually advise infant vitamin K injections. You can get enough vitamin K in your diet.
The best way to get the recommended quantity of vitamin K is to increase the consumption of vitamin K rich foods. The following are good vitamin K sources and can form part of your diet.
1. Dried and Fresh Herbs
Herbs are known for their medicinal properties because they contain nutrients such as vitamin K. The best is dried basil, dried thyme, and dried sage, which supplies 51 μg or 64% DV in one cubicle. Fresh parsley (82 percent DV), as well as dried coriander, dried oregano, and dried marjoram as well as fresh basil, are other herbs that are good sources of vitamin K.
2. Dark Green Leafy Vegetables
Dark green leafy veggies are particularly rich in both vitamin K and calcium. Kale is the richest source of 882 μg or 1103 percent DV in a serving of 100 grams. Dandelion greens are second with 100 grams of vitamin K contributing 535% DV.
Other leafy greens include colds, broccoli, cresses, turnips, spinach, beet greens, Swiss chard, radicchio, mustard greens, and lettuce with a cup of 62.5 μg and 78 percent DV. In a salad or a recipe of steamed vegetables, you can have these delicious and crispy leafy greens to boost vitamin K levels.
3. Brussels Sprouts
The delicious veggie is full of nutrition and vitamin K is no exception. One Brussels sprout provides 33,6 μg or 42 percent vitamin K DV while a serving of 100 grams provides this vitamin with 194 μg or 242 percent DV. They are also high in selenium and can decrease the risk of certain cancers.
They are good for your digestive system and have the ability to reduce cholesterol. Brussels’ diet is a good way to improve your Vitamin K levels and other nutrients like vitamins A and C, iron, magnesium, copper, phosphorus, potassium, folate, manganese, and dietary fiber. So why not have Brussels sprout steamed like a side dish for your meals!
This green vegetable is one of the densest foods known to the cabbage family. It’s low in calories too. Vitamin K is also part of its rich variety of nutrients. It provides vitamin K with 141 μg, 176 percent DV in 100 grams, and vitamin K with 52 μg or 65 percent DV in one piece.
It offers various health benefits such as boosting the immune system, cardiovascular health, prevention of cancer, bone health, and birth defects. You can have steamed broccoli or broccoli soup to benefit from these incredible health benefits.
5. Spring Onions
Spring onions or scallions also represent a good source of vitamin K, which is supplied in a serving of 100 grams by 207 μg or 259% DV of vitamin K. They also contain an abundance of vitamins from B complexes such as pyridoxins, folic acids, riboflavins, niacins, thiamines and minerals such as manganese, calcium, copper and iron. You can include it in soups or stews in your diet, or use it in salads and wraps.
It is an incredibly nutritious leafy vegetable and a very good vitamin K source. Provides vitamin K 76 μg or 95% DV in 100 grams. It also provides a good source of other vitamins such as vitamin C, B1, B5, and B6. You can eat raw chocolate in salads, or add pickled chocolate and other vegetables in rolls and fillings.
This vegetable is packed with nutrients and is known for its aging and disease control. Eating it steamed is the best way to reap its benefits. 100 grams of asparagus contain 80 μg equivalent to 100% DV of vitamin K. It is also rich in other nutrients, such as folate, fibre, A, C and E vitamins and chromium.
8. Curry, Paprika, and Cayenne Powder
Chili powder is commonly used for sweetening stews, soups, and other recipes in India. However, few of us know that vitamin K is a good source, providing 106 μg or 132 percent DV of that vitamin in a serving of 100 grams.
There are also high levels of vitamins E and C. Curry powder and paprika (7 percent DV each) and cayenne (5 percent DV) in a tablespoon serve are other spices that are good sources of vitamin K.
Loaded with nutrients such as fiber, iron and zinc, prunes are great for your health. They are also good sources of Vitamin K with 100 grams, which supplies 60 μg or 74% DV of this vitamin in one plumb and 6 μg or 7% DV. These can be healthy snacks to meet your vitamin K and other nutrients requirements.
10. Pickled Cucumber
You have all the more reasons to have pickled cucumber if you love pickles. However, it remains a wonderful source of vitamin K. A 100-g portion of pickled cucumber provides vitamin K with 77 μg or 96 percent DV. It is advisable to eat the low sodium variety for best results and to obtain an abundance of vitamin K.
Carrots fall into the ultimate health food category. They are rich in beta-carotene antioxidant and are great for your eyes. They are a good vitamin K source. A single medium size carrot contains 8 μg vitamin K or 10% DV. Carrots are also rich in vitamins A and C, iron and calcium. They provide protection against cancer and cardiovascular disease as they are rich in antioxidants.
12. Sun Dried Tomatoes
Sun dried tomatoes refer to ripe tomatoes which, due to a long time of drying in the sun, lose most of their water content. These tomatoes are rich in vitamin K with 100 grams of Vitamin K, which is 43 μg or 54% DV and 1 piece of Vitamin K, of 2 grams. In several recipes, you can use these tomatoes to impart flavor and increase your vitamin K levels.
The rich variety of antioxidants, vitamins and minerals is known to Celery. It is also a good source of 100 grams of vitamin K, which supplies 29 μg or 37 percent DV of this vitamin. It is rich in folate, potassium, vitamin A and vitamin C as well.
14. Soybean Oil
Sojabeans is known for its high protein content. Soabean oil is also an excellent source of 100 grams of vitamin K, serving 184 μg or 230 percent DV of vitamin K. You can therefore consider using this oil to cook.
Green leafy veggies are among the richest sources of this vitamin. If you eat a cup of raw kale, 141 percent of that essential nutrient’s DV is covered. What’s more, this veggie has a high content of vitamin A and vitamin C.
Parsley is usually added to different dishes to enhance its taste. However, thanks to its nutrient content, it also offers several health benefits. Providing 574% of your DV of vitamin K, parsley is certainly one of the rich foods in vitamin K. Vitamin A and vitamin C are also rich. It’s also a good iron source.
17. Mustard Greens
Mustard greens are also rich in vitamin K, like other green leafy vegetables. You will cover 524% of your daily needs of this vitamin with a cup of boiled mustard greens. It also provides significant amounts of vitamin A, vitamin C and folate.
18. Kiwi Fruits
There is a variety of Vitamin K rich Fruits, one of which is a kiwi. You get 89 percent of the recommended daily value of this vitamin in a cup of this fruit. In addition, kiwi fruit is a rich source of vitamin C, allowing you to eat it to boost your immune system.
Avocados contain a variety of vitamins and minerals, and are highly nutritious. The daily value of vitamin K for one cup of avocado cubes is 39 percent. Furthermore, this fruit is a major source of dietary fiber, vitamin C, folate, vitamin B5 and potassium.
Blueberries are also good vitamin K sources. Half a cup of these fruits can give you 18 percent of the vitamin’s DV. Thanks to their high vitamin C content, they have powerful antioxidant properties. They also contain a substantial amount of manganese.
21. Pomegranate Juice
Pomegranate juice is a rich vitamin K source. If you drink one cup of this fruit juice, this important nutrient will give you 32% of your daily value. It will also supply you with folate and various minerals, including potassium and manganese.
Thanks to its high antioxidant content, grapes offer a number of health benefits. They are an important source of vitamin K, because a half cup of this fruit contains 14% of the daily value of this vitamin. They are also rich in copper and vitamin C.
Blackberries are a rich vitamin K source. If you eat a cup of these fruits, 36% of your daily requirements will be covered by this vitamin. They also have a high vitamin C content. There are also various minerals in Blackberries, including copper and manganese.
Pumpkin has a number of health benefits because it contains several vitamins and minerals. Half a cup of canned calf contains 25% of your vitamin K DV. It is also an amazing vitamin A source. It is also rich in different minerals like iron and manganese.
25. Ground Cloves
In both sweet and savory recipes, cloves are used. Ground cloves are an excellent vitamin K source, with a 7-gram tablespoon of 9.9 μg or 12% DV of this vitamin. By using them as an ingredient in your food, you can easily make them a part of your diet.
Who Should Take a Vitamin K Supplement?
Newborns are at risk for vitamin K deficiency as this nutrient is poorly transported via the placenta. In infants who are breastfed exclusively as breast milk is a poor source of this vitamin, this risk is increased.
Since low levels of vitamin K may lead to bleeding from Vitamin K Deficiency (VKDB), newborns are recommended to have 0.5 to 1 mg vitamin K1 administered at birth.
A further group of people with malabsorption disorders is likely to develop a vitamin K deficiency. Cystic fibrosis, celiac disease, ulcerative colitis, and other gastrointestinal conditions can cause problems with the absorption of vitamin K. Therefore, vitamin K supplements are sometimes required.
Vitamin K Side Effects
Because there is no evidence that high doses of vitamin K cause adverse effects, the FNB did not provide this vitamin with Tolerable Upper Intake levels. It is important to note, however, that vitamin K may interact with certain medications. For example, warfarin (Coumadin), a commonly used anticoagulant, can decrease its effectiveness. While Coumadin does not contain a special vitamin K list, people who take this medicine should not change their intake of this vitamin, as sudden increase or decrease in the intake of vitamin K can have a different effect on warfarin.
Conclusion on Vitamin K Rich Foods
Vitamin K has several health benefits it helps in the synthesis of certain proteins. As well as contributing to proper blood clotting. This nutrient is key to healthy bones and osteoporosis avoidance. You probably must include vitamin K rich foods in your diet to exclude your deficiency health problems. The good news is that too much vitamin K is unhealthy. Also, do not use vitamin K supplements except as directed by your doctor. Try to include all of these foods in your diet regularly to maximize your health benefits. If you have any, please tell us your feedback.