Studies showed that vitamins and minerals are essential to maintain a healthy life. Each type of vitamin has its own health benefits. Deficiency in one or more vitamins can lead to health problems.
Vitamin K is one of the vitamins essential to our body. It plays significant part in blood clotting. Deficiency in vitamin K can cause weak bones, heart disease, tooth decay and even cancer.
You can get this type of vitamin from the intestinal bacteria present in your body. In the same manner, the level of vitamin K that your body has depends on the condition of your gut.
There are two categories of vitamin K such as vitamin K1 and vitamin K2. The former is commonly found in vegetables while the latter is available in dairy products and those that are produced by bacteria present in your gut.
10 Foods High In Vitamin K
Fresh and dried herbs (Basil)
Herbs are known aren’t only filled with nutrients like vitamin K, but they also boast medicinal properties. One tablespoon of dried basil contains 64% DV or 51 mcg.
This is a delicious vegetable that is also rich in vitamin K. You can obtain about 42% DV or 33.6 mcg from a single Brussels sprouts.
Dark green leafy vegetables (Kale)
Kale is one of those dark green leafy veggie that is rich in vitamin K and calcium. It provides about 1103% DV or 882 mcg per 100 grams serving.
Spring onions are not only abundant in B-complex vitamins but also vitamin K. Consuming 100 grams serving provides 259% DV or 207 mcg. You can add spring onions to stews or soups and enjoy its health benefits.
This green vegetable is filled with nutrients, but low in calories. It contains 176% DV or 141 mcg of vitamin K per 100 grams serving.
It’s not only nutritious but also rich in vitamin K. Consuming 100 grams of cabbage yields 95% DV or 76 mcg of vitamin K. Cabbage can be eaten raw in salads or add in rolls and fillings.
Chili powder is used as flavoring in soups, stews and other recipes. Aside from being a good spice, it also contains high level of vitamin K. For every 100 grams of chili powder, you can obtain 132% DV or 106 mcg.
Asparagus has disease and age fighting properties. Eating 100 grams of steamed asparagus allows you to enjoy 100% DV or 80 mcg.
This vegetable is rich in vitamins and minerals as well as antioxidants. Likewise, it also provides 37% DV or 29 mcg of vitamin K per 100 grams serving.
This is an ultimate health food that is filled with beta-carotene. You can also obtain good amount of vitamin K about 10% DV or 8 mcg from a medium sized carrot.
What Does Vitamin K Do?
Vitamin K is as important as calcium for healthy bone. It works on retaining calcium in your body and blood clots formation, thus also prevents osteoporosis. This vitamin has the capability of producing osteocalcin.
Usually, vitamin K is administered to patients who will undergo surgery to prevent bleeding. It is also recommended to consume foods rich in vitamin K women who have heavy menstrual flow. Adequate level of this vitamin in your body can prevent developing heart disease and cancer.
Health Benefits of Vitamin K
Vitamin K offers a lot of health benefits including the following:
- Blood clotting – The main function of vitamin K is to control blood clotting through amalgamation of prothrombium. Blood clotting is prevented once calcium is transported throughout the body.
- Osteoporosis – When the bone density starts to decrease, there’s great possibility that it may lead to osteoporosis. This condition usually happens to post-menopausal women. When left untreated, osteoporosis can cause other complications. Decline in estrogen levels can lead to maximum bone loss.To prevent this health condition, you must consume leafy vegetables, spinach, broccoli, lettuce, brussels sprouts and collard greens. Likewise, cow’s milk is also rich in vitamin K.
- Internal bleeding – As it promotes blood clot, thus vitamin K reduces the risk of internal bleeding. It’s also necessary to have sufficient level of vitamin K to avoid excessive or heavy menstrual flow. Likewise, it also reduces menstrual pain.
- Healthy immune and digestive system – Vitamin K also supports healthy digestive and immune system. All you have to do is to increase intake of Raw Cultured Vegetables, Liquid Spirulina or Young Coconut Kefir.
- Regulates blood sugar – Another health benefit of vitamin K is for regulation of the blood sugar. The insulin produced by the pancreas contains higher level of vitamin K.
Vitamin K provides other health benefits aside from those cited above. It boosts the function of the liver, maintain strong bones and reduce the risks of fractures and promoted vitality and longevity. It also works as a protein that is a strong inhibitor of arterial calcification.
Knowing the health benefits that Vitamin K can offer, it’s worthy to include any of those foods rich in vitamin K into your diet. Besides, Vitamin K rich foods are easy to find and available even in local markets.
is a registered dietitian with over 10 years of experience in the field of nutrition. She has a Master’s degree in Nutritional Science from Dhaka University and has worked with various clients to help them achieve their health goals through personalized diet plans. Mounota is passionate about educating people on the benefits of a healthy diet and lifestyle and has written extensively on the subject for various publications.