10 foods rich in vitamin K

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 dietary protein and fiber. Therefore, they are able to intervene 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 fat quality 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.

Pumpkin, in addition to providing vitamin K, contains dietary fiber and vitamins A and C, so it is a food that contributes to the reinforcement of the immune system. This preserve is a delicious option to mix with yogurt, oatmeal, for pancakes or smoothies.

Pumpkin is versatile and is a good source of vitamin K and other vitamins.

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 from Japan. East is obtained by fermenting 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, 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 for every 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 soy) are important foods in the Brazilian diet that contribute significantly to meeting the needs of vitamin K.

9. Pomegranate juice

Vitamin K content: 19 micrograms per 150 grams of pomegranate.

Pomegranate juice is a drink that provides an appreciable amount of antioxidant substances, among which anthocyanins stand out. These components protect cells from free radicals and thereby prevent inflammatory processes.

So that, This juice is indicated to help in the prevention of chronic diseases, heart problems and maintenance of the immune system. Of course, to make the most of these nutrients, the ideal thing is that it be made at home.

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. Also, this vegetable contains vitamin K that its leaves also provide.

Side effects of vitamin K

According to the article "Facts about vitamin K" belonging to 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:

  • Medication interference, especially warfarin (anticoagulant).
  • Alterations in blood clotting.
  • Jaundice: yellowing of the eyes and skin due to excess bilirubin.
  • Liver changes.

Taking vitamin K supplements in excess could lead to pathological conditions. Special care must be taken with blood coagulation.

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 19 and older need 120 micrograms a day. On the other hand, women of the same age need 90 micrograms daily, as do pregnant or breastfeeding women.

There are various foods that provide vitamin K

Fortunately, vitamin K is present in various foods. Specific, the predominant sources of vitamin K1 are dark green leafy vegetables, among which stand out 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 quota 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.