Which Foods Contains Vitamin K?

Which foods contain vitamin K

Vitamin K is a vitamin that is easily absorbed by the intestines. Since foods are rich in vitamin K, which is synthesized by beneficial bacteria in the intestines, deficiency is rare. The main function of fat-soluble vitamin K is to control blood fluidity. Vitamin K plays important roles in blood clotting. So, what contains vitamin K and which foods are rich in vitamin K?

Vitamin K is divided into two main groups: K1 and K2. Vitamin K1 is especially found in green leafy plants. Vitamin K2 is mostly found in animal foods. Vitamin K is found naturally in some foods. Green leafy vegetables are shown as the best source of vitamin K. Vitamin K is a group of compounds and these compounds include phylloquinone, that is, vitamin K1, and a series of menaquinones, that is, vitamin K2. Vitamin K supports bone health, which helps reduce the risk of heart disease. Since vitamin K can be synthesized by beneficial bacteria in the intestines and is abundant in foods, its deficiency is a rare condition. What foods contain vitamin K?

What contains vitamin K?

Since vitamin K is a fat-soluble vitamin, its absorption increases when consumed together with fats such as butter and olive oil. Foods containing vitamin K:

  • Vitamin K, which is abundant in green leafy plants, is abundant in spinach, chard, broccoli, parsley, thyme, basil, spring onion, lettuce, cabbage, peas, tomatoes, celery and green beans.
  • Meat products, dairy products, eggs and offal are foods rich in vitamin K.
  • Among the fruits, pomegranate, kiwi, blackberry, strawberry, avocado and fig are rich in vitamin K.
  • Hazelnuts, walnuts and cashews are rich in vitamin K.

Which foods contain vitamin K ?

Among the foods containing vitamin K, green leafy vegetables are known to be the best source of vitamin K. Since vitamin K is a group of compounds, vitamin K1 is obtained from leafy greens and some vegetables. Vitamin K2 can be obtained from meat, cheese and eggs and is synthesized by bacteria. Amount of vitamin K in foods containing vitamin K:

  • 1 cup of cooked kale contains 561 mcg of vitamin K.
  • 1 cup of raw, chopped kale contains 499 mcg of vitamin K.
  • 1 cup of cooked spinach contains 469 mcg of vitamin K.
  • 1 cup of raw spinach contains 153 mcg of vitamin K.
  • 1 cup of cooked, chopped zucchini contains 408 mcg of vitamin K.
  • 1 cup of cooked broccoli contains 116 mcg of vitamin K.
  • 1 medium-sized kiwi contains 28 mcg of vitamin K.
  • 1 cup of blueberries contains 22 mcg of vitamin K.
  • Half an avocado contains 21 mcg of vitamin K.
  • 1 cup of cooked egg noodles with spinach contains 86 mcg of vitamin K.
  • 75 grams of liver contains 66 mcg of vitamin K.
  • 75 g of sausage contains 53 mcg of vitamin K.
  • 75 g of tuna contains 33 mcg of vitamin K.

What does vitamin K do?

The benefits of vitamin K are endless. Some studies have found a correlation between inadequate vitamin K intake and osteoporosis. Several studies have also found that vitamin K supports the protection of bones and improves bone density and even reduces the risk of fractures. A report prepared by Brigham and Women’s Hospital and Harvard Medical School determined that women’s risk of hip fracture is lower if they include adequate amounts of vitamin K in their diets.

Among vitamin K tasks, it is observed that verbal episodic memory performance is especially high in healthy individuals over the age of 70. Another benefit of vitamin K is that it helps lower blood pressure by preventing mineralization, where minerals accumulate in the arteries. This allows the heart to pump blood freely to the body. It is also known that adequate vitamin K intake reduces the risk of stroke. What is the daily vitamin K requirement of a healthy person?

Healthy adults need approximately 1 microgram of vitamin K per kilogram of body weight per day. For example, an adult weighing 70 kg needs 70 micrograms of vitamin K per day. When more vitamin K is taken than the body needs, the body stores it in the liver for future use.

What are the symptoms of vitamin K deficiency ?

Vitamin K deficiency is a rare condition in healthy adults. However, it can also be seen in people taking medications that block vitamin K metabolism, such as antibiotics. Vitamin K deficiency may also occur in cases where food and nutrients cause malabsorption. Newborn babies may also have vitamin K deficiency. Symptoms of vitamin K deficiency:

  • Stomach and digestive problems may occur in babies with vitamin K deficiency in the first week of birth.
  • Most commonly, increased bleeding is observed in vitamin K deficiency.
  • The duration of blood clotting is prolonged.

Diseases seen in vitamin K deficiency are generally as follows:

  • Newborns may experience nosebleeds and brain hemorrhages.
  • Hemorrhagic disease may occur in newborns.
  • Diseases such as osteopenia or osteoporosis may occur.

If you think you have vitamin K deficiency or have these symptoms, you should definitely consult a specialist and take supplements under doctor’s supervision.

Abbas Jahangir

I am a researcher and writer with a background in food and nutritional science. I am the founder of Foodstrend.com, our reputable online platform offering scientifically-backed articles on health, food, nutrition, kitchen tips, recipes, diet, and fitness. With a commitment to providing accurate and reliable information, we strive to empower our readers to make informed decisions about their health and lifestyle choices. Join us on Foodstrend.com's journey toward a healthier and happier lifestyle.

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