Top 10 Healthy Foods High in Vitamin K
The importance of vitamins for the body should not be underestimated, especially on strict diets with a low variety of foods. Substances fully support the functionality of all organs and systems, therefore, their amount in the diet should be monitored no less than proteins, fats and carbohydrates.
For example, vitamin K is needed for healthy blood vessels and bones and the maintenance of blood properties. This article will show you which foods contain more vitamin K and what benefits they provide.
Top 10 Foods High in Vitamin K
Two compounds are included in the vitamin K group: K1 (phylloquinone) and K2 (menaquinone). The first and more abundant is ingested from plant foods. The second is found in animal products (in small quantities) and is produced by bacteria in the intestine, therefore, its insufficiency is rarely manifested, mainly with dysbacteriosis.
The main task of vitamin K is to maintain blood clotting. The vitamin is also useful for blood vessels, heart, bone tissue, and cognitive health.
Useful properties for the body:
- participation in the production of prothrombin (protein, blood coagulation factor);
- support in stopping bleeding due to the formation of blood clots;
- protection of blood vessels from calcification, calcium deposits in soft tissues;
- lowering blood pressure, free blood flow in the vessels;
- prevention of cardiovascular diseases, such as stroke;
- increasing the amount of protein to retain calcium in bone tissue;
- preventing the development of osteoporosis in women who have entered menopause;
- ensuring healthy brain function, supporting cognitive functions;
- reducing the likelihood of cancer.
Vitamin K deficiency is rare. A shortage may develop in newborns, with liver pathologies, ulcers in the gastrointestinal tract, which lead to impaired absorption of nutrients. Manifestations: fragile bones, nosebleeds, bleeding gums, prone to bruising, gastrointestinal disorders.
Vitamin food groups K:
- herbs with leafy greens;
- vegetables, all types of cabbage;
- fruits, berries, dried fruits;
- nuts, seeds and beans;
- vegetable oils;
- dark and bitter chocolate;
- fermented milk products;
- meat, poultry, offal;
- seafood, fish, caviar.
The daily requirement for vitamin K is 80-90 mcg for women, 110-120 mcg for men. The assimilation of a substance from foods is increased when there is a sufficient amount of fat in the diet. When taking antibiotics, the rate should be increased.
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What is the use of the product: Support for the health of the heart muscle, correction for the lipid profile, strengthening the vascular endothelium, strengthening the bones, and also reducing the intensity of calcium excretion. The work of the gastrointestinal tract is normalized, the teeth become stronger, immunity is enhanced, and the protection of cells is provided. At the same time, vitamin K in a useful product contains 100-102 μg per 100 g, which is the daily norm.
Approximate norm: Enough 200 g of cabbage per day and up to 1.5 kg per week.
What is the use of the product: Decrease in blood pressure, relaxation of muscles from blood vessels, prevention of cardiac pathologies, normalization of sugar. Spinach leaves increase the absorption of calcium in the intestine and prevent its rapid leaching from bone tissue. Greens are useful for vision, gastrointestinal tract, cells. At the same time, 100 g of fresh product accounts for up to 500 μg of phylloquinone. It contains many vitamins C, B2, B9 and magnesium, potassium, iron, manganese.
Approximate norm: No more than 100 g of spinach per day and up to 700 g per week.
What is the use of the product: Increasing blood clotting, lowering blood pressure levels, preventing vascular and heart diseases. The blood sugar and cholesterol levels improve, the bones are strengthened, the normal digestion process is maintained in the digestive tract, and excess water is removed. The product is among the leaders in vitamin K content (790 μg per 100 g of product). Beta-carotene, vitamin C, manganese, calcium are also useful for the body.
Approximate norm: Optimally 10 g per parsley per day, up to 70 g per week.
4. Brussels sprouts
What is the use of the product: Regulation of metabolism in bones and maintaining high strength in them, preventing the development of osteoporosis. The sugar level decreases, the lipid profile normalizes, blood clotting improves, and participation in the processes of hematopoiesis. Cabbage is useful for the digestive tract, vision and cells, immunity, and the central nervous system. Phylloquinone per 100 g contains 175-180 mcg, which is almost twice the daily requirement.
Approximate norm: There are no strict restrictions, up to 300 g per day is enough.
What is the use of the product: Maintaining metabolism in bones, increasing their mineral density and preventing osteoporosis. The level of cholesterol in the blood decreases with the level of sugar, the work of the heart is regulated, the risk of developing vascular diseases decreases. Immunity is strengthened, energy reserves are replenished, digestive processes are normalized. 100 g of a useful product contains up to 60 μg of vitamin K, or 50% of the daily volume.
Approximate norm: You can 5-7 pieces of prunes per day and up to 50 pieces per week.
What is the use of the product: Stabilization of pressure indicators and maintenance from functioning to elasticity of the vascular endothelium, removal of cholesterol from the blood, prevention of heart problems. The absorption of calcium improves; this element, along with phylloquinone, forms a high bone density. 100 g of kiwi contains up to 41 mcg of vitamin K.
Approximate norm: Allowed up to 3 kiwis per day or up to 20 per week.
What is the use of the product: Healing the heart with blood vessels, improving the lipid profile, stabilizing blood pressure and thinning the blood. Avocados help to strengthen bones and reduce their fragility, heal joints. Benefit for vision, digestion, weight loss, immunity are noted. An additional effect is to improve the absorption of nutrients. This product contains 21 mcg of vitamin K, the fats from the fruit increase its absorption.
Approximate norm: From 0.5 to 2 fruits per day or up to 10 pieces per week.
8. Pine nuts
What is the use of the product: An increase in the absorption of calcium by the bone tissue with a slowdown in its excretion through the urine, a decrease in the risk of fractures. The product improves brain function, protects against diabetes mellitus, removes cholesterol, this reduces the likelihood of developing vascular and heart diseases. 100 g of pine nuts contains 54 mcg of phylloquinone, which is almost half of the daily volume.
Approximate norm: It is allowed to eat 20-40 g per day and up to 280 g per week.
What is the use of the product: Correction of pressure indicators, lowering harmful fractions of cholesterol in the blood, improving the heart muscle with blood vessels. For the circulatory system, prevention of atherosclerosis, strokes with heart attack, ischemia is provided. Phylloquinone, along with magnesium and copper, gives strength to bone tissues. 100 g of cashews contain up to 35 mcg of vitamin K.
Approximate norm: You can eat up to 20 g of cashews per day, up to 140 g per week.
10. Olive oil
What is the use of the product: Suppression of chronic inflammation, lowering blood pressure, strengthening blood vessels, preventing heart disease. The proportion of harmful cholesterol in the blood decreases, sugar is normalized. The oil helps to make bones stronger, improve brain function, and normalize gastrointestinal tract functions. There are 60 μg of phylloquinone per 100 g.
Approximate norm: Ideally 2 tbsp. l. oils per day or up to 240 ml per week.
It is quite easy to replenish the supply of vitamin K from healthy products, since the substance contains various groups: from plant to animal foods. For better assimilation, it is recommended to add fats to the dishes. They will allow to fully produce and absorb the nutrient probiotics, fiber, which normalize the balance of microflora in the lumen of the large intestine.
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