Vitamin K is an essential nutrient that dissolves in fat and is necessary for good health. It is well-known for its role in helping blood to clot, which aids in healing wounds and stops heavy bleeding. Vitamin K helps keep bones strong and is suitable for heart health also. This article looks at the various types of vitamin K, the best food that are rich in vitamin K, how much you should be eating, and tips on how to get enough vitamin K in your diet.
What is the Role of Vitamin K In the Body?
Vitamin K is mainly known for helping the blood heal. It triggers protein needed for blood clotting, which stops excessive bleeding from cuts. Vitamin K helps produce osteocalcin, a protein essential for strengthening bones and avoiding breaks. It helps control calcium levels and supports heart health by preventing calcium buildup in the arteries.
Types of Vitamin K: K1 vs K2
There are two main types of vitamin K: K1 (phylloquinone) and K2 (menaquinone) that are discussed here:
- Vitamin K1 is mainly found in plant foods, especially green leafy veggies. It is the primary type of vitamin K that people get from food, and it helps with blood clotting.
- Vitamin K2 comes from soured/fermented foods and animal products. It is not commonly found in diets, but it has some special benefits, like helping keep bones healthy and supporting heart health. The human body can change vitamin K1 into vitamin K2, but it doesn’t always do this well.
Best Foods High in Vitamin K
Many types of foods are high in vitamin K. Let’s look at some of the top sources:
Leafy Greens
Leafy greens are the main food that are rich in vitamin K. These veggies are high in vitamin K1 and can easily be added to your meals. Here are some great choices for foods containing vitamin K:
- Kale: Kale has a lot of vitamin K, with 561 mcg in just ½ cup when cooked.
- Spinach: Spinach provides 469 mcg of nutrients in a half-cup when cooked as a nutrient-rich leafy green.
- Collard Greens: Collard greens have 408 mcg of vitamin K in just ½ cup when cooked.
These leafy greens are foods that provide vitamin K and provide essential nutrients like fibre, iron, and calcium, which are good for your health.
Cruciferous Vegetables
Cruciferous veggies are also a great source of vitamin K. Below explore foods containing vitamin K:
- Broccoli: When cooked, broccoli has 116 mcg of vitamin K in every half cup, making it a flexible source of this nutrient.
- Brussels Sprouts: These small cabbages have 118 mcg of nutrients in 4 sprouts, giving you a good amount of this vitamin.
- Mustard Greens: Mustard greens are a great source of vitamin K, providing 438 mcg in just half a cup when cooked.
These are a few things high in vitamin K that contain antioxidants, fibre, and vitamins that help you maintain a healthy diet.
Herbs
Herbs are often ignored, but they are a substantial source of diet rich in vitamin K. A small amount of herbs can significantly increase what you get. Here are some types of herbs to add to your diet:
- Parsley: When raw, parsley has 260 mcg in every ¼ cup, making it a simple ingredient to add to various meals.
- Basil: Each tablespoon of basil contains 78 mcg of vitamin K, making it a tasty way to boost your vitamin K intake.
Herbs also have health benefits, like reducing inflammation, which adds to their nutritional value. Taking omega 3 capsules can help keep your heart healthy by lowering inflammation and enhancing the protective effects of vitamin K.
Other Valuable Sources
Besides veggies and herbs, there are other food that is rich in vitamin K that you should consider:
- Soybeans are a great plant-based source of vitamin K, providing 24 mcg in every ¾ cup when cooked.
- Pork liver has 66 mcg of vitamin K2 in every 2 ½ ounces. This vitamin is suitable for your bones and heart health.
- Avocados provide 21 mcg of vitamin K in half a fruit and are a good source of healthy fats and fibre.
Foods Rich in Vitamin K for Various Diets
Proper blood circulation, strong bones, and a healthy heart all depend on vitamin K. Here explore vit k rich foods for various diets:
Plant-based and Vegan-Friendly Sources
If you eat a plant-based or vegan diet, there are many ways to get enough vitamin K.
Important vit k rich foods sources are:
- Kale: Kale and spinach are both rich in vitamin K1.
- Broccoli and Brussels Sprouts: Broccoli and Brussels sprouts are things high in vitamin K for anyone who wants to eat more veggies.
- Soybeans and Avocado: Soybeans and avocados are great options for adding variety and a plant-based diet rich in vitamin K.
Foods for Those on a Low-Fat Diet
Fat-soluble vitamins, such as vitamin K, need fat to be adequately absorbed. However, you can still get enough of these vitamins while eating less fat by choosing plant-based food that is rich in vitamin K and also that is low in fat. You can consume these:
- Leafy greens such as kale, spinach, and collard greens have little fat and are a great source of vitamin K.
- Broccoli and Brussels sprouts are foods that provide vitamin K without much fat.
Cooking Tips to Retain Vitamin K
To let vitamin K nutrient in your diet, you can follow these cooking tips:
- Avoid Overcooking: Heat can damage vitamin K, so don’t cook veggies for too long. Steam or lightly sauté them instead.
- Use Healthy Fats: To help your body absorb vitamin K better, eat food that are rich in vitamin K with healthy fats like olive oil or avocado. The combined benefits of magnesium and vitamin K with supplements like magnesium supplements are essential for bone health.
- Eat Raw When Possible: Raw vegetables like kale and spinach are rich in vitamin K. Try adding them to your salads or soups.
Advantages of Eating Food That are Rich in Vitamin K
A diet rich in vitamin K has many health benefits, including:
- Helps Your Blood Clot Properly: This promotes wound healing and lowers the chance of heavy bleeding.
- Supports Bone Health: Vitamin K helps trigger osteocalcin, which makes bones strong and dense. If you want to help improve bone mineralisation, calcium magnesium zinc supplements can be a good choice.
- Cardiovascular health: It helps prevent blood vessels from hardening, lowering heart disease chances.
- Improves cognitive function: A new study indicates that vitamin K could help keep our brain functions healthy as we get older.
Recommended Daily Intake of Vitamin K
The daily amount of vitamin K you should get depends on age, gender, and health. Here is standard dosage recommended:
- Men aged 19 and older should take 120 mcg each day.
- Women aged 19 and older should take 90 mcg each day.
- Pregnant and breastfeeding women should take 90 mcg each day.
If you take blood-thinning drugs like warfarin, keep your vitamin K intake steady. Sudden changes in vitamin K intake can affect the medication’s effectiveness. You can take vitamin D3 tablets to help you with blood circulation and bone health.
Possible Risks of Not Getting Enough Vitamin K
A long-term lack (chronic deficiency) of vitamin K can cause:
- Excessive Bleeding: If you don’t get enough vitamin K, you may bleed a lot and bruise easily. Vitamin K is important for helping your blood clot and wound healing.
- Weak Bones: Not getting enough vitamin K can weaken bone structure, making you more likely to break bones and get osteoporosis.
- Heart Disease: Low vitamin K levels can lead to calcium buildup in the arteries, raising the chance of heart problems.
Conclusion
Vitamin K is an essential nutrient that helps in blood clotting, improving bone and heart health. To ensure you get enough vitamin K, include different foods like leafy greens, cruciferous veggies, and herbs. Watch what you eat daily and think about adding a diet rich in vitamin K to get the nutrients you need, whether you eat mostly plant foods, low-fat foods, or a mix of everything. Eating a meal high in vitamin K is a simple and effective way to promote your long-term health.
You should think about taking multivitamin tablets to make sure you receive all the essential vitamins. They can help fill in any missing micronutrients, including Vitamin K. If you choose to consume supplements, consult a doctor.
