High Vitamin K foods for health

Published: January 4, 2020Last updated: August 10, 2020food, vitamin, Vitamin k

Vitamin “K” plays an important role in clotting our blood vessels. Vitamin “K” is very effective in preventing diseases like osteoporosis in our bones. Vitamin “K” is used to relieve liver disease known as biliary cirrhosis.

Vitamin “K” is very helpful in removing reddened spots and facial pimples on our skin. After surgery, the vitamin “K” helps to dry quickly, reduce wounds and swelling.

Vitamin “K” is an important nutrient that increases bone density, reduces menstrual pain, increases brain activity, and plays a vital role in the health of the heart. In addition, Vitamin “K” deposits excess glucose into the liver as glycogen and prevents cancer cells from producing.

Recommended amounts per day:

For those who are above 18 (adults) the adequate intake (AI) of vitamin K for men is 120 micrograms (mcg) daily. The adequate intake (AI) of vitamin K for women is 90 micrograms (mcg) daily. It is 90 micrograms (mcg) daily for those who are pregnant or lactating.

Types of vitamin K:

The group of vitamins “K” is Vitamin K-1 (phylloquinone) and Vitamin K-2 (menaquinone). Vitamin K-1 Vegetables and Vitamin K-2 are mainly available in meat, cheese, and eggs. Below are some high vitamin “K” rich foods –

Broccoli

141 mcg out of 100 g

Asparagus

72 mcg per 1/2 cup, cooked

Lettuce

60 mcg out of 100 g

Kale

817 mcg out of 100 g

Soybeans

33 mcg out of 100 g

Collard greens

407 mcg out of 100 g

Spinach

483 mcg out of 100 g

Turnip

425 mcg out of 100 g

Sauerkraut

56 mcg out of 100 g

Green Peas

26 mcg out of 100 g

Edamame

26 mcg out of 100 g

Pumpkin

20 mcg out of 100 g

Blueberries

19 mcg out of 100 g

Swiss Chard

830 mcg out of 100 g

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