Vitamin K is a group of fat-soluble vitamins that aid in blood clotting, bone metabolism, and calcium regulation. Vitamin K is required by the body to create prothrombin, a protein, and clotting agent involved in blood clotting and bone metabolism. People who take blood-thinning drugs, such as warfarin or Coumadin, should consult a doctor before increasing their vitamin K intake.
Deficiency is uncommon, but it can increase clotting time in severe cases, resulting in hemorrhage and profuse bleeding. Plants provide vitamin K1, also known as phylloquinone. It is the most common form of dietary vitamin K. Vitamin K2 or menaquinone is a lesser-known source found in some animal-based and fermented foods.
Here are several foods with very high levels of vitamin K and a few lists organized by food type.
- Beneficial to Bones and Blood
Vitamin K is required for blood clotting and bone formation.
Vitamin K is a necessary component that aids in forming blood clots and the growth of bones.
It may also help prevent osteoporosis and protect you against heart disease. Certain foods contain vitamin K, and most diets in the United States have enough of the daily recommended target (90 micrograms for women and 120 micrograms for men).
- Asparagus
Four stalks of asparagus provide approximately 40 mcg of vitamin K. With a bit of olive oil; you’re up to around half of your daily requirement. Keep in mind that eating a lot of vitamin K-rich foods in one day will not benefit you for a prolonged length of time. The body does not absorb much vitamin K from meals and excretes it fast.
- Kale
With more than half of the daily recommended dose, Kale appears to be the ideal vegetable to include in your vitamin K-rich diet. It also contains a lot of fiber, protein, and omega-3 fatty acids. This beetroot kale smoothie is ideal for a quick and refreshing mid-day meal.
- Lettuce
Lettuce is arguably the most common vitamin K source in American diets. It’s sold at salad bars and grocery stores around the country in various flavors, including iceberg, romaine, green leaf, and bib.
- Fish
Don’t we already know that fish has a plethora of health benefits? We may not have realized that it is also high in vitamin K. Perhaps we discovered another cause to gorge yourself on the delicious and flavorful baked/grilled fish! This baked fish with white sauce is a great place to start.
- Pickles
Pickles have almost no calories (5 in a kosher pickle), making them a particularly healthful (and crunchy) way to fix your vitamin K. The human body produces some vitamin K-2. Still, we need more from our diet to obtain adequate levels.
- Cauliflower
Cauliflower, one of India’s most popular vegetables, also aids in the maintenance of a healthy digestive tract and prevents arthritis, obesity, and other anti-inflammatory mediated ailments. This delicious cauliflower salad with a delightful cauliflower puree is a fantastic recipe to add to your diet.
