7 ways to get more Vitamin K You might be familiar with the sources for Vitamin C (eat your bell peppers and oranges, people). However, unless you’re a nutrition expert, we’ll assume that you won’t be capable of ticking off foods high in vitamin K. Don’t worry!
“Vitamin K is a vital vitamin in our diets and performs a range of roles throughout the body. The term “vitamin K” refers to a variety of fat-soluble vitamins, not one vitamin like many people believe.
Although these two vitamins have similar structure and function, their dietary sources, absorption rates, and bioavailability are different,” says Kristin Gillespie, M.S., R.D., L.D.N., nutrition advisor for Exercisewithstyle.com.
As Gillespie states, Vitamin K1 is the most popular form of vitamin K found in our diets and is mainly found inside plants that include leaves of green and vegetable oils as well as some fruits. According to Gillespie, vitamin K2 can be found in various animal products and fermented foods.
“While vitamin K1 is taken orally, vitamin k2 is produced in the body through our intestinal bacteria. The primary benefits of vitamin K are linked to blood clotting and bone health.
Vitamin K is crucial for synthesising osteocalcin and prothrombin proteins that regulate blood clotting and bone metabolism. Beyond these two major health advantages, vitamin K status is also associated with memory and cognitive health, blood pressure and the possibility for coronary heart diseases and stroke,” states Gillespie.
“Most Americans can absorb adequate amounts of vitamin K via food intake, absorption through the intestinal and internal production.
But, infants and people with health conditions that hinder the absorption of nutrients could be at risk of insufficient levels,” she cautions, noting that Deficiency in vitamin K has been linked with haemorrhage, osteoporosis, and excessive bleeding.
Beyond these connections, Deficiency can also be believed to lead to elevated blood pressure and a higher risk of stroke and heart disease Gillespie. Gillespie.
Kimberly Gomer, M.S., R.D./L.D.N., director of nutrition at Body Beautiful Miami, goes on to explain the possibility that your doctor may suggest a vitamin K supplement in case you fit into one of the following categories:
- People with a disease that interferes with the absorption of food in digestive tracts, like Crohn’s or active celiac
- Patients who are taking medications that block the absorption of vitamin K
- People who are highly malnourished
- Heavy alcohol users
As Gomer notes, the recommended daily consumption of Vitamin K1 is at least 90 mcg (micrograms) per day for women and at a minimum of 120 mg/day for men.
the recommended dose of Vitamin K2 is between 100 and 300 mg/day for females and males.
“Those people with specific medical conditions might require more, as suggested by their doctor,” she says.
“There are no reported adverse effects that could be serious from excessive consumption of the vitamin, but the researchers haven’t established an upper limit for safe dosage.”
Below are seven foods you can eat regularly to gain vitamin K intake and protect your health.
Gillespie states that cooked Kale contains 531 mg of vitamin K in a 1/2-cup serving and more than 400% of the recommended daily the recommended amount (or not exceed) every day.
Kale is widely known as a powerhouse of nutrition and is a rich source of other vitamins, including vitamins B6, A and C, potassium, calcium, copper manganese and copper,” she says.
“Swiss chard is a great supply of vitamin A as well as vitamin K. It is also a good supply of Vitamin C as well as magnesium,” Says Gomer.
“Swiss chard is also rich in the antioxidants beta-carotene and zeaxanthin. Vitamin an important role in the normal development and maintenance of various organs like the heart, lungs, and kidneys.”
If you’re eating it raw, it’s a good idea to take a 3.5-ounce portion of Swiss Chard packed with 830 mg of vitamin K claims Gomer. A cup of cooked Swiss Chard contains 477 per cent of your daily requirement.
Another leafy green is to get your hands on.
“Cooked collard greens provide 386 mg of vitamin K in a 1/2 cup serving. This is over 300 per cent of your daily amount,” says Gillespie. “Collards supply several important nutrients, such as vitamin C, vitamin A folate, calcium, and magnesium.”
“Raw spinach is a good source of 145 mg of vitamin K for a one-cup serving.
This is over 100 per cent of the daily requirement and is a good indication of the larger serving size compared to other greens mentioned,” says Gillespie. “Like Kale, spinach is widely acclaimed for its nutrient profile and health benefits. In addition to vitamin K, it is high in carotenoids, vitamin C folate ferrous in addition to calcium.”
For foods that are high in Vitamin K, think about cheeses. Blue cheese contains an average of 440 mg of vitamin K (specifically Vitamin K2) per 3.5-ounce serving.
“Blue cheese is a good choice to reduce the risk of developing osteoporosis. Because of its calcium levels, it may help people attain better bones,” says Gomer.
“It can help in reducing inflammation. Various conditions, including sinusitis, arthritis and asthma, trigger inflammation and blue cheese may help alleviate those who suffer from these conditions by decreasing inflammation.”
“Cooked broccoli has 110 mg of vitamin K in a 1/2 cup serving. This is around 90 per cent of the daily requirement for this nutrient,” Gillespie says. Gillespie.
“Broccoli is, like many other leafy greens, high in various nutrients, including vitamin C, fibre iron, potassium, and vitamin C. It is also high in protein, compared to other vegetables.”
“Pork chops contain the equivalent of 59 mg vitamin K per 3-ounce serving,” says Gillespie, noting that this is around 50% of the daily value.
“Pork chops are not processed and typically less fatty than other cuts of meat (and others red meats) and therefore an alternative that is healthier as far as meat is concerned,” Gillespie says.
Gillespie adds that additional factors in which pork chops are abundant include potassium, protein, vitamin D, vitamin B6, B12 vitamin and calcium.