Vitamin K is a fat-soluble vitamin present naturally in many foods. It is an essential nutrient that helps in maintaining proper blood clotting and healthy bones. Vitamin K is not a single nutrient. The two main groups of vitamin K that occur naturally are vitamin K1 and K2.
K1 is found in many vegetables and K2 is produced by bacteria. Unlike many other vitamins, vitamin K is not used as a dietary supplement. Vitamin K is obtained from green leafy vegetables and various other vegetables. Deficiency of vitamin K can raise the risk of uncontrolled bleeding.
Vitamin K deficiencies are very rare in adults and common in newborn infants. Vitamin K is beneficial for prevent blood clotting, bone health and calcification, anti-oxidant, anti-inflammatory and brain function. Natural food sources of vitamin K include:
Green leafy vegetables includes Spinach, Kale, Turnip greens, Collards, Swiss chard, mustard greens, parsley, romaine and green leaf lettuce.
Other foods rich in vitamin K is Asparagus, Broccoli, Beans, Soya beans, Cauliflower, Cabbage, Brussels sprouts, Eggs, and Meat. Fruits that contain moderate levels of vitamin K include prunes, blackberries, blueberries, grapes and kiwi fruit, while lesser amount of vitamin K are in strawberries, raspberries, apples, oranges, banana, peach, pear and melons. It is advised that the daily value for vitamin K is 80 mcg for adults.
Top 5 Vitamin K Rich Foods:
Green Leafy Vegetables:Spinach is an awesome power packed green vegetable with powerful nutrients and is excellent source of vitamin A, folate, iron and vitamin K. They provide amazing health benefits when included in a healthy diet such as fights atherosclerosis, cardiovascular disease and stroke, anti aging, lowers blood pressure, rich source of omega-3 fatty acids, strengthen the eyes and aids in digestion, prevents constipation and maintains low blood sugar.
Green leafy vegetables are the richest dietary sources of vitamin K. Greens like Kale, Spinach, Collard greens, Swiss Chard, Mustard greens, spinach and lettuce contains about 265 to 531 micrograms of vitamin K per ½ cup cooked greens.
Cruciferous Vegetables: Other vegetable like brussel sprouts, broccoli, and cabbage also provide you with vitamin K and anti-oxidants, fiber, minerals and other vitamins to support good health. One cup of cooked brussel sprouts delivers about 220 mcg of vitamin K One cup of cooked, boiled broccoli provides with 220 mcg of vitamin K One cup of raw Onion, Spring or scallions offer 207 mcg of vitamin K One cup of raw cabbage supplies you with 53 mcg of vitamin K.
Fruits: Fruits are lovable foods to many of us. They are extremely luscious and yummy to taste. They are great addition to smoothies, juices, and numerous mouth-watering desserts. Few fruits also provide enough amounts of vitamin K. ¼ cup of prunes offer 26 mcg of vitamin K One cup of raw blueberries or blackberries provides 29 mcg of vitamin K One cup of Raspberries provide 10 mcg of vitamin K One cup of Grapes delivers 22 mcg of vitamin K
Meat Foods: Seafood and animal products contain a fair amount of vitamin K. Foods such as cheese, eggs, milk, beef, pork, chicken, turkey, tuna, mackerel and shrimp contain small amounts of vitamin K while clams and other shell fish have trace amounts. Most seafood and animal products provide not more than 5 mcg of vitamin K per serving. Do include these vitamin K rich foods and eat wise and healthy always. It is important that we eat a balanced whole meal full of all nutrients in fair levels.
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