Everyone knows that a balanced diet full of vitamins and minerals is key to a healthy lifestyle. But you seem to hear more about some vitamins than others, for example, how vitamin C can boost your immune system and vitamin D helps build healthy bones. Well, vitamin K is just as important. It helps in blood clotting and helps with bone formation.
Vitamin K is a group of compounds. The two most common compounds are vitamin K1, also known as phylloquinone, found in leafy green vegetables, and vitamin K2, or menaquinone, found in meats, eggs, and cheeses. Vitamin K is a fat-soluble vitamin that the body stores in the liver and other body tissues, such as the brain, bones, and heart.
While vitamin K is available in supplement form, nutritionists and health experts recommend increasing your intake of foods rich in vitamin K. Here’s a look at which foods will give you the most vitamin K and how the vitamin benefits you. to the body.
What are the benefits of vitamin K?
Vitamin K is better known as the “coagulating vitaminsince it plays an essential role in blood clotting, says Anna Taylor, MS, RD, LD, CDCES, a registered dietitian at the Cleveland Clinic Center for Human Nutrition.
“Prothrombin is a protein in plasma that helps blood to clot,” he explains. “This protein depends on vitamin K to function. Blood will take longer to clot in people with vitamin K deficiency, leading to bruising and bleeding problems.”
Related: 11 Best Vitamin D Supplements
The vitamin is also essential for bone metabolism. Adequate intake of vitamin K, along with calcium and vitamin D, supports bone health. Taylor says that not getting enough vitamin K could lead to osteoporosis.
Vitamin K has also been shown to reduce your risk of severe COVID-19He says Dr. Linda Anegawa, MDa physician who is dual board certified in internal medicine and obesity medicine, and a medical director at the virtual health platform plush care.
11 foods rich in vitamin K
Vitamin K is fat-soluble, which means the body absorbs it better when consumed with fat, says Taylor. “For people trying to increase their vitamin K intake, include some healthy fat, such as Salmonnuts or olive oil (which contain vitamin K), in the same meal as green leafy vegetables.”
Adequate intake of vitamin K it is 120 micrograms (mcg) a day for men and 90 mcg for women. Here are 11 vitamin K-rich foods to add to your diet:
1. born
This Japanese dish made from fermented soybeans is an excellent source of vitamin K, says Taylor. Single 3 ounces contain 850 mcg of the vitamin Research shows that regular consumption of natto offers bone health benefits in older men.
Related: The 25 Best Vitamin C Foods and Drinks
2. Kale and turnip greens
green leafy vegetables they contain the highest levels of phylloquinone or vitamin K1. One-half cup of boiled kale contains 530 mcg of vitamin K, while one-half cup of boiled turnip greens contains 426 mcg. Stir a few handfuls of these vegetables into a Soup to increase your nutrient count.
3. Spinach
A cup of raw spinach contains 145 mcg of vitamin K. Spinach also contains a host of other nutrients, including potassium, vitamin C, and iron. Use this leafy green as a base for salads or sauté it as a side dish for a nutrient boost.
4. kale
Kale is another leafy green to add to your diet to boost your vitamin K levels. One cup of raw kale will give you 113 mcg of the vitamin.
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5. broccoli
Whether you’re steaming it, sautéing it, or grilling it, broccoli will add a vitamin K boost to any meal. Half a cup of boiled broccoli contains 110 mcg of vitamin K. Be sure to include the stems and leaves with the florets for an added dose of phylloquinone.
6. Soy
Soybeans are another great source of vitamin K. They are also high in protein and fiber, and are a good source of omega-3 fatty acids. half cup roasted soybeans contain 43 mcg of vitamin K, and a half cup of frozen edamame has 21 mcg.
Related: Can olive oil be used instead of vegetable oil?
7. Soybean and canola oils
Since vitamin K is a fat-soluble vitamin, sauteing vegetables in soybean or canola oil, which also contains vitamin K, can dramatically increase nutrient intake. Another option is to mix a salad with a dressing made with these oils. a single tablespoon of soybean oil contains 25 mcgand a tablespoon of canola oil has 10 mcg.
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8. Olive oil
Olive oil is a healthy fat that can increase the body’s absorption of vitamin K when combined with other foods rich in this vitamin, such as broccoli or kale. A tablespoon of olive oil contains 8 mcg of vitamin K.
9. Pine nuts
Pine nuts are a rich source of vitamin K. A ounce of pine nuts contains 15 mcg of vitamin K. Other nuts, such as cashew nutsThey are also good sources of vitamin K.
10. Lettuces
Romaine lettuce, butterhead lettuce, and green and red leaf lettuce offer 100 mcg to 126 mcg of vitamin K, depending on the variety. This equals most of your daily value for the vitamin. So consider adding a salad to most meals, especially one with a dressing made with olive or soy oil.
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11. Pumpkin
This fall staple is a good source of vitamin K. Half a cup of canned pumpkin contains 20 mcg of the nutrient. So all that pumpkin bread, pumpkin pastaand even your PSL could be good for you.
Can you consume too much vitamin K?
It’s hard to get too much vitamin K, and vitamin K toxicity is rare, Anegawa says. That’s because vitamin K, unlike other fat-soluble vitamins, breaks down quickly in the body, so it’s unlikely to reach toxic levels, says Taylor.
However, some people need to watch their vitamin K intake. For example, the vitamin can interfere with the effects of certain blood-thinning medications, such as warfarin, says Taylor.
Also, people with some liver and gallbladder diseases may be at risk for vitamin K deficiency, says Anegawa. Taking antibiotics can also cause deficiency, as the drugs can affect gut bacteria, which can make it harder for the body to recycle vitamin K.
Next, read about 20 summer salad recipes.
Sources:
- Dr. Linda Anegawa, MD, Dual Board Certified Physician in Internal Medicine and Obesity Medicine, and Medical Director of PlushCare Virtual Health Platform
- Anna Taylor, MS, RD, LD, CDCES, Registered Dietitian at the Cleveland Clinic Center for Human Nutrition
- Open Forum Infectious Diseases, “Vitamin K and D deficiencies are independently associated with severity of COVID-19 illness”
- Medline Plus, “vitamin K”
- Mount Sinai,”vitamin K”
- National Institutes of Health,”vitamin K”
- Osteoporosis International, “Association between vitamin K intake from fermented soybeans, natto, and bone mineral density in elderly Japanese men: the Fujiwara-kyo Osteoporosis Risk in Men (FORMEN) study.”
- Food and Nutrition Research,”Vitamin K: Food Composition and Dietary Intake”
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