The last popular source of vitamin k is. A multivitamin
supplement or vitamin k tablet. Remember to always talk to your doctor about
adding vitamins to your daily diet, even if you buy them over the counter.
Vitamin
k is an essential nutrient. It helps build and maintain healthy bones. This
vitamin is best known for its role in helping blood clotting (called
"clotting"). In fact, the "k" comes from the German word
meaning blood clotting, coagulating.
Leafy
greens contain the highest amounts of vitamin k, but there are many other good
sources. On average, adult women need 90 micrograms (mcg) of vitamin k per day,
and adult men need 120 mcg.
Caution:
if you take blood thinners such as warfarin (coumarin), the nutrient you
consume may affect your medication dosage. Consult your doctor and talk to your
dietitian about vitamin k in your daily intake.
Here
is a complete list of foods rich in vitamin k:
- collard
- collard
- spinach
- turnip
greens
- Brussels
sprouts
- broccoli
- asparagus
- lettuce
- sauerkraut
- soybean
- soybean
- pickle
- pumpkin
- pine nut
- blueberry
1. Kale
565 mcg per 1/2 cup, cooked
Vitamin
k helps blood clot by enabling your body to make proteins that are involved in
the blood clotting process. Blood clotting is important because it helps
prevent your body from bleeding too much.
Kale
is the king of vitamin k. it is known as one of the super foods. Of course, it
is also rich in calcium, potassium, and folic acid, as well as other vitamins
and minerals.
2. Kale
530 mcg per 1/2 cup, bring to a boil
In
addition to its role in blood clotting, vitamin k also contributes to bone
growth. Some learners have also linked low vitamin k intake to the development
of osteoporosis, which can lead to fragile bones. For a healthy dose, try this
vegetarian kale recipe.
3. Spinach
444 mcg per 1/2 cup, cooked
Spinach
is rich in a variety of nutrients, including vitamins a, b, and e, as well as
magnesium, folic acid, and iron. half a cup of cooked spinach contains about
three times as much vitamin k as a cup of raw spinach, but one serving of raw
spinach is still enough for a day.
4. Radish
greens
1 mcg per 2/425 cup, cooked
Turnip
greens are used in popular side dishes in the southeastern United States. Radish
greens are also high in calcium, which helps to strengthen bones. Mustard
greens and beets also contain high levels of vitamin k. the part of the radish
bulb that grows underground is also very nutritious.
5. Brussels
sprouts
150 mcg per 1/2 cup, cooked
Kids
may not like the idea of Brussels sprouts, but many recipes can make them taste
good. Try this crispy garlic ball sprouts kale recipe with the racha garlic
puree mayonnaise recipe.
6. Broccoli
1 mcg per 2/85 cup, cooked
There
are various ways to prepare broccoli. Whatever your recipe, try cooking with
canola oil or olive oil, which not only increases flavor but also increases the
amount of vitamin k. a tablespoon of both contains about 10 mcg of vitamin k.
7. Asparagus
1 mcg per 2/72 cup, cooked
Four
asparagus contains about 40 mcg of vitamin k. add a little olive oil and you
can reach about half of your daily adequate daily intake. Keep in mind that
consuming a lot of vitamin k-rich foods throughout the day will not benefit you
for long. The body does not absorb too much vitamin k from food and will
quickly excrete it.
8. Lettuce
60 mcg per serving (1/2 head iceberg or 1 cup romaine
lettuce)
Lettuce
is probably the most popular source of vitamin k in the U.S diet. It came out
in different varieties, including salad bars and grocery stores across the
country with icebergs, lettuce, green leaves, and Bieber.
9. Sauerkraut
56 mcg per 1/2 cup
Pile
your hot dog or sausage high with sauerkraut. You will also get great protein. Sauerkraut
is easily available at many local restaurants or chains.
10. Soybeans
43 mcg per 1/2 cup, baked
There
are two main types of vitamin k called vitamin k-1 (chloroquinone) and k-2 (methylnaphthalene
Japanese). K-1 comes from plants, while k-2 is found less in animal foods and
fermented foods such as cheese. Soybeans and soybean oil also contain more k-2.
11.
edamame
1 mcg per 2/25 cup, bring to a boil
Edamame
is popular in Japanese cuisine. It is just soybeans in the pods. When you add
some light salt and pepper, they become a delicious, crunchy snack.
12. Kimchi
Each cucumber dill or kosher dill pickle 25is mcg
kimchi
contains nearly 0 calories (5 calories out of kosher kimchi), making it another
very healthy (and crunchy) way to supplement with vitamin k. the human body
actually produces some vitamin k-2 on its own, but we need to get more from
food to get to the right level.
13. Pumpkin
20 mcg per 1/2 cup can
Save
this fall for the weather and Halloween. Check out these 50 canned pumpkin
recipe ideas, from soups to overnight oatmeal.
14. Pine
nuts
15 mcg per ounce
Pine
nuts work well in salads and can add some crunch. If you do not want to eat a
salad, try another nut: 1 ounce of dry-roasted cashews contains 10 mcg of
vitamin k.
15. Blueberries
1 mcg per 2/14 cup
Finally, a
fruit.
Summary
The
last popular source of vitamin k is. Multivitamin supplement or vitamin k
tablet. Remember to always talk to your doctor about adding vitamins to your
daily diet, even if you buy them over the counter.