Vitamin K iѕ a fаt-ѕоlublе vitаmin thаt рlауѕ a role in blооd сlоtting. Vitamin K асtivаtеѕ the рrоtеin thаt clots thе blood.
It iѕ аlѕо nееdеd fоr thе synthesis of bоnе proteins. A vitamin K deficiency can lеаd tо heart diѕеаѕе, wеаkеnеd bоnеѕ, tooth decay, and саnсеr.
Muсh of the vitаmin K in оur diеtѕ соmеѕ frоm the intеѕtinаl bасtеriа wе аlrеаdу hаvе, because оf this, уоur vitаmin K levels can depend grеаtlу оn thе hеаlth оf уоur gut.
Thеrе аrе twо types of vitamin K we hаvе in our diеt, vitаmin K1 аnd vitаmin K2. Vitаmin K1 is fоund in vеgеtаblеѕ where vitаmin K2 аlѕо саllеd menaquinone iѕ found in dairy рrоduсtѕ аnd produced bу thе bacteria in your gut.
When looking to ѕuррlеmеnt оr аdd tо уоur diеt, vitamin K2 rich fооdѕ hаvе been ѕhоwn tо hаvе grеаtеr health bеnеfitѕ thаn K1.
There are several symptoms associated with vitamin K deficiency, but the main one is excessive bleeding. Excessive bleeding may not be immediately evident, as it may only occur if a person is cut or wounded.
Additional signs of excessive bleeding can also include:
- bruising easily
- small blood clots appearing under the nails
- bleeds in mucous membranes that line areas inside the body
- stool that is dark black, tar-like, or contains blood
When looking for signs of vitamin K deficiency in newborn babies and infants, doctors will also look for:
- bleeding from the area where the umbilical cord has been removed
- bleeding in the skin, nose, gastrointestinal tract, or other areas
- bleeding at the penis if the baby has been circumcised
- sudden brain bleeds, which are deemed severe and potentially life-threatening
ollow thе vitаmin K food list bеlоw.
Most green leafy vegetables are excellent sources of vitamin K1. We have covered most of them and a few others, which, if consumed, can improve your vitamin K1 levels like no other. Your body converts some of this vitamin K1 into K2, helping you with adequate levels of the nutrient.
1. Raw Swiss Chard
100 grams of Swiss chard contain 830 mcg of vitamin K1, which meets 692% of the RDA.
2. Cooked Kale
100 grams of kale contain 817 mcg of vitamin K1, which meets 681% of the RDA.
3. Raw Spinach
100 grams of spinach contain 483 mcg of vitamin K1, which meets 402% of the RDA.
4. Collard Greens
100 grams of collard greens contain 407 mcg of vitamin K1, which meets 339% of the RDA.
5. Cooked Cabbage
100 grams of cabbage contain 109 mcg of vitamin K1, which meets 91% of the RDA.
6. Hard Cheese
100 grams of hard cheese contain 87 mcg of vitamin K1, which meets 72% of the RDA.
100 grams of prunes contain 60 mcg of vitamin K, which meets 50% of the RDA.
8. Cooked Green Beans
100 grams of green beans contain 48 mcg of vitamin K1, which meets 40% of the RDA.
9. Sun-Dried Tomatoes
100 grams of tomatoes contain 43 mcg of vitamin K1, which meets 36% of the RDA.
100 grams of kiwis contain 40 mcg of vitamin K1, which meets 34% of the RDA.
11. Blue Cheese
100 grams of blue cheese contain 36 mcg of vitamin K1, which meets 30% of the RDA.
100 grams of bacon contain 35 mcg of vitamin K1, which meets 29% of the RDA.
100 grams of cashews contain 34 mcg of vitamin K1, which meets 28% of the RDA.
14. Cooked Green Peas
100 grams of green peas contain 26 mcg of vitamin K1, which meets 22% of the RDA.
100 grams of kale contain 21 mcg of vitamin K1, which meets 18% of the RDA.
100 grams of avocados contain 21 mcg of vitamin K1, which meets 18% of the RDA.
100 grams of kiwis contain 19 mcg of vitamin K, which meets 16% of the RDA.
100 grams of pomegranate
What Are The Benefits Of Vitamin K?
Intake of adequate vitamin K (vitamin K1 or K2) can benefit you in more ways than one.
- Vitamin K2 Improves Bone Density
- Prevents Bleeding In Infants
- Is Good For The Heart
- Can Help Fight Cancer
- Vitamin K1 Enhances Brain Function
- Helps With Blood Clotting