Top 30 vitamin K rich sources you should include in your diet

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We should know that today above 50% of newborns in the US have been sufferings from vitamin K deficit, which can poorly turn into deadly if not taking sufficient amount of Vitamin K. In adults, vitamin K insufficiency, however sporadic, that might cause depletion and extreme bleeding.

Now we’ll explain you how you can keep yourself and your family contented by focusing on your vitamin K levels. Start now

Why Vitamin K – The Science

Your body requires vitamin K to form a protein named prothrombin, which aids in blood clotting and fortifying the bone metabolism. This vitamin can defend you from osteoporosis, improve your heart health, and assist to treat cancer.

There are three types of vitamin K:

  • Vitamin K1 (also known as phylloquinone) is what you find naturally in leafy vegans. It goes into your liver and helps in blood clotting.

  • Vitamin K2 (also known as menaquinone) is found in animal and agitated products and is also formed by your gut bacteria. It enters to your bones and blood vessels and other tissues other than your liver.

  • Vitamin K3 (also known as menadione) is a synthetic form of the vitamin that is not suggested.

Symptoms:

1. Bleeding within the digestive tract.

2. Blood in the urine.

3. Defective blood coagulation and hemorrhages.

4. Higher clotting incidents and anemia.

5. Excessive deposition of calcium in soft tissues.

6. Hardening of arteries or calcium-related problems.

7. Alzheimer’s disease.

8. Lessening in prothrobin content of blood.

Absence of vitamin K can be stopped by following a correct diet. A vitamin K rich diet comprises green leafy vegetables, eggs and soybean. Vitamin K lacking patients can also take oral supplements after visiting a physician.

Vitamin K Deficiency diseases & treatment

Here are the distinct vitamin k deficit syndromes and treatments that are related with it.

1. Cancer:

Researches have revealed that an individual with maximum consumption of vitamin K had the reduced risk of evolving cancer and 30% decline in cancer risk.

Reference link: https://www.ncbi.nlm.nih.gov/pubmed/18374196

2. Osteoporosis:

Maximum amount of vitamin K effects in strengthen bone mass, while lowest amount of the same causes osteoporosis. Osteoporosis is a bone ailment considered by weak bones. This can promote to major complications such as risk for breakages and falls. Vitamin K strengthens bone health and eliminates risk of postmenopausal women.

Reference link: https://www.ncbi.nlm.nih.gov/pubmed/17906277



3. Cardiovascular Problems:

Vitamin K assists in averting strengthening of arteries, which causes coronary artery ailment and heart failure. Vitamin K can also exclude calcium removal in your artery liners.

Reference link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5585988/

4. Excessive bleeding:

Vitamin K is extensively recognized as the clotting vitamin. Vitamin K assists in eliminating the risk of bleeding in your liver. The deficit of vitamin K can cause nose bleeding, blood in your urine or stool, tarry black stool and thick menstrual bleeding.

5. Heavy menstrual bleeding:

The major role of vitamin K is blood clotting. Low levels of vitamin K in your body may cause heavy periods. Therefore eat food rich in vitamin K for a hale and hearty life.

6. Haemorrhaging:

Vitamin K deficiency bleeding (VKDB) is mentioned as a bleeding disorder in newborns. This ailment is also known as hemorrhagic ailment. Newborns are generally born with low levels of vitamin K. Babies are born without any germs in their guts and they do not obtain adequate amount vitamin K from breast milk.

7. Easy bruising:

A deficit in vitamin K may cause bruising and swellings. This will lead to excessive bleeding. Vitamin K can eliminate staining and swellings.

8. Ageing:

Vitamin K deficit might also cause wrinkles in your laugh lines. Therefore intake of vitamin K is imperative to stay healthy and young always.

Reference link: https://www.nrv.gov.au/nutrients/vitamin-k



9. Hematomas: 

Vitamin K is a vital nutrient for clotting elements. Vitamin K thwarts nonstop bleeding. This vitamin contraries the blood dilution process.

10. Birth defects:

Vitamin K deficit might lead to birth failings like condensed fingers, flat nasal bridges, cupped ears, immature nose, mouth and mid-face, psychological obstruction and neural tube failings.

11. Poor bone health:

Bones require vitamin K in order to consume calcium appropriately. This aids to develop and preserve the strength and uprightness of bones. Maximum amount of vitamin K leads to a greater bone mass.

Top Vitamin K rich foods are:

1. Natto

3.5 ounces (100 grams) of natto comprises 1,000 mcg of vitamin K2, which is adjacent to 10 times the RDA. You can preferably consume 1 ounce of natto for the benefits.

This Japanese essential is prepared of fermented soybeans. It has a strong taste and fragrance.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

Researches prove that consumption of natto can enhance vitamin K levels in persons. Natto is also a rich source of protein and fiber, which have own health advantages. However protein aids to build the body, fiber helps in improving the digestion and stimulates good weight loss.

2. Miso

100 grams of miso holds 29.3 mcg of vitamin K, which comes across 37% of the RDA.

This is another widely popular Japanese food that is prepared of fermented beans. Fermented foods like miso boost the advantageous germs in the gut, thus improving absorption and the incorporation of nutrients. Also these advantageous bacteria also produce vitamin K, further boosting the nutrient levels in the body.

3. Mayonnaise

1 cup of whole-egg mayonnaise comprises 197 mcg of vitamin K2, which comes across 220% of the RDA.

This is the cholesterol-free range, which also encompasses vitamin E that is rich source for the heart and skin. Vitamin E includes antioxidant that defends the body from free radicals.

4. Lamb

100 grams of lamb chops comprise 5.3 mcg of vitamin K2, which comes across 7% of the RDA.

Specified that beef is meat, it is rich source of protein. It is an excellent protein source as it holds all the necessary amino acids. Furthermore to vitamin K, lamb meat also comprises great sources of selenium and zinc, both of which pay attention of several bodily functions.

5. Beef Liver

100 grams of beef liver contains 3.1 mcg of vitamin K2, which meets 4% of the RDA.

In addition, the vitamin K, beef liver is a rich source of iron. In fact, it is one of the great sources of the nutrient. Iron assists to produce high energy levels and helps the passage of oxygen all through your body.

These are the foods contains vitamin K2, and it is the strong form of vitamin K. However, eating foods contain vitamin K1 alone.

6. Raw Swiss Chard

100 grams of Swiss chard hold 830 mcg of vitamin K, which comes across 692% of the RDA.

7. Cooked Kale

100 grams of kale encompass 817 mcg of vitamin K, which comes across 681% of the RDA.

Reference link: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/



8. Raw Spinach

100 grams of spinach hold 483 mcg of vitamin K, which comes across 402% of the RDA.

Reference link: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/



9. Collard Greens

100 grams of collard greens encompass 407 mcg of vitamin K, which comes across 339% of the RDA.

10. Cooked Cabbage

100 grams of cabbage hold 109 mcg of vitamin K, which comes across 91% of the RDA.

11. Hard Cheese

100 grams of hard cheese comprise 87 mcg of vitamin K, which comes across 72% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/



12. Prunes

100 grams of prunes contain 60 mcg of vitamin K, which comes across 50% of the RDA.

13. Cooked Green Beans

100 grams of green beans comprise 48 mcg of vitamin K, which comes across 40% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/



14. Sun-Dried Tomatoes

100 grams of tomatoes hold 43 mcg of vitamin K, which comes across 36% of the RDA.

Reference link: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/



15. Kiwis

100 grams of kiwis contain 40 mcg of vitamin K1, which meets 34% of the RDA.

16. Blue Cheese

100 grams of blue cheese hold 36 mcg of vitamin K, which comes across 30% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

18. Bacon

100 grams of bacon encompass 35 mcg of vitamin K, which comes across 29% of the RDA.

19. Cashews

100 grams of cashews hold 34 mcg of vitamin K, which comes across 28% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/



20. Cooked Green Peas

100 grams of green peas comprise 26 mcg of vitamin K, which comes across 22% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/



21. Butter

100 grams of kale hold 21 mcg of vitamin K, which comes across 18% of the RDA.

Reference link: https://medlineplus.gov/druginfo/natural/983.html



22. Avocados

100 grams of avocados have 21 mcg of vitamin K, which comes across 18% of the RDA.

Reference link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882728/

23. Blueberries

100 grams of kiwis hold 19 mcg of vitamin K, which comes across 16% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/



24. Pomegranate

100 grams of pomegranate have 16 mcg of vitamin K, which comes across 14% of the RDA.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

25. Dried and Fresh Herbs:

Herbs are well-known for their therapeutic properties as they are filled with nutrients comprising vitamin K. Dried basil, dried thyme and dried sage are the excellent in this respect, serving 51 µg or 64% DV in a serving of only one tablespoon.

Reference link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976951/

26. Dark Green Leafy Vegetables:

Dark green leafy veggies are remarkably rich source of vitamin K as well as calcium. Kale is the greatest source serving a massive 882 µg or 1103% DV in a 100 grams serving. Dandelion greens come next with 100 grams serving, providing 535% DV of vitamin K. 

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

27. Brussels Sprouts:

This pleasant vegetable is filled with nutrition and vitamin K is no exclusion. A single Brussels sprouts delivers you with 33.6 µg or 42% DV of vitamin K even though a 100 grams serving gives you with 194 µg or 242% DV of this vitamin. They contain high amount selenium which can diminish the risk of several types of cancers.

Reference link: https://medlineplus.gov/ency/patientinstructions/000725.htm



28. Broccoli:

This green leafy vegans belong to cabbage family is one of the most nutrient dense foods recognized up to now. It is also low in calories. It is rich sources of nutrients consist of vitamin K as well. It offers 141 µg or 176% DV of vitamin K in a 100 grams serving and 52 µg or 65% DV of vitamin K in a single section.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

29. Spring Onions:

Spring onions or scallions are also a rich source of vitamin K, serving 207 µg or 259% DV of vitamin K in a 100 grams serving.

31. Asparagus:

Being loaded with enough nutrients, this vegetable is called for its age and illness combating against properties. The great way to gain its advantages is to consume it steamed. A 100 grams giving of asparagus holds 80 µg which is similar to 100% DV of vitamin K. 

31. Curry, Paprika, and Cayenne Powder:

Chili powder is most commonly utilized in India for seasoning stews, soups and other recipes. But most of us know that it is a rich source of vitamin K, serving 106 µg or 132% DV of this vitamin in a 100 grams serving.

33. Pickled Cucumber:

If you love to eat pickles, you have major reason to have pickled cucumber. The main point remains however that it is an amazing source of vitamin K. A 100 grams providing of pickled cucumber serves 77 µg or 96% DV of vitamin K. 

34. Carrots:

Carrots fall in the category of ultimate health foods. Being rich in antioxidant beta-carotene, they are great for your eyes. They are a good source of vitamin K. A single medium sized carrot holds 8 µg or 10% DV of vitamin K.

Reference link: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

35. Sun Dried Tomatoes:

These tomatoes contain a great source of vitamin K with 100 grams serving offering 43 µg or 54% DV and a single portion of 2 grams providing 1 µg or 1% DV of vitamin K.

36. Celery:

Celery is well-known for its massive content of antioxidants, vitamins and minerals. It is also a rich source of vitamin K with 100 grams serving offering 29 µg or 37% DV of this vitamin.

37. Soybean Oil:

Soybeans are recognized for their high constituent of protein. Soybean oil is also a rich source of vitamin K with 100 grams serving giving 184 µg or 230% DV of vitamin K.

38. Ground Cloves:

Cloves are used in both sugary and aromatic recipes. Crushed cloves are rich source of vitamin K with one tablespoon of 7 grams serving 9.9 µg or 12% DV of this vitamin.



What Is The Recommended Regular Allowance Of Vitamin K?

The following table will provide you an idea:

AGE

MALE

FEMALE

Upto 6 months

2 mcg

2 mcg

7 to 12 months

2.5 mcg

2.5 mcg

1 to 3 years

30 mcg

30 mcg

4 to 8 years

55 mcg

55 mcg

9 to 13 years

60 mcg

60 mcg

14 to 18 years

75 mcg

75 mcg

19+ years

120 mcg

90 mcg



Conclusion

Vitamin K is essential – without any doubt it. Also given that newborns are at a higher threat. Begin determinedly comprising the foods in your diet. We assure your life will be healthier quickly.

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