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Amanda Baker Lemein, MS, RD, is a registered dietitian and nationally-recognized meals and vitamin professional, usually featured in main media retailers.
Vitamin K refers to a gaggle of fats soluble nutritional vitamins which are linked to coronary heart well being, longevity, and different advantages. It is usually wanted for a lot of capabilities within the physique, comparable to blood clotting, bone growth, and defending in opposition to coronary heart illness.
The 2 most typical sorts of vitamin K embody vitamin K1 and vitamin K2.
Vitamin K1 is principally present in plant-based meals like leafy inexperienced greens and accounts for the overwhelming majority of vitamin K sources within the human food plan.
Vitamin K2 is primarily present in animal merchandise like pork and cheese. It is usually obtainable in some fermented meals like natto, sauerkraut, pickles, and pickled greens.
Why You Want Vitamin K
Vitamin K is principally identified for its essential position in blood clotting, which helps to stop extreme bleeding. Individuals who have blood clotting problems or take blood thinning drugs ought to monitor their consumption of vitamin K.
Getting sufficient vitamin K in your food plan may contribute to coronary heart well being. It is because vitamin K prevents calcium buildup in your arteries, which may improve the danger of coronary heart illness.
Like calcium, vitamin K is related to bone well being. Satisfactory consumption of vitamin K can scale back the danger of bone fractures, whereas deficiency in vitamin K can result in bleeding issues.
The really helpful quantity of vitamin K is dependent upon intercourse and age. The really helpful quantity for grownup women and men is 120 mcg and 90 mcg, respectively.
Listed here are a number of the finest meals sources of vitamin K to contemplate including to your meals.
Kale
One cup of cooked kale gives 544 mcg of vitamin K.
Kale is a darkish leafy inexperienced that has been labeled as a superfood since it’s among the many most nutritious meals per calorie. It’s low in energy, fats, and carbohydrates, making it a well-liked supply of nutritional vitamins and minerals for varied sorts of diets.
Cooking kale will scale back the quantity and will let you eat extra per serving, although you can even eat uncooked kale for the vitamin K content material.
Brussels Sprouts
One cup of cooked brussels sprouts accommodates 285 mcg of vitamin K.
Brussels sprouts are hearty, cruciferous greens which are wealthy in vitamins and antioxidants, together with vitamin K. They might get a nasty fame amongst youngsters, however individuals are usually shocked by the appetizing taste.
A simple approach to incorporate brussels sprouts into your food plan is to slice them skinny for salads or roast them for a savory facet dish.
Broccoli
One cup of cooked broccoli accommodates 164 mcg of vitamin K.
Broccoli is a nutritious vegetable that’s related to many well being advantages. Since it’s low in energy, it’s a well-liked supply of vitamins for these following a low-calorie food plan geared towards wholesome weight reduction. Broccoli can also be related to diabetes administration, higher coronary heart well being, and decreased danger of most cancers.
Asparagus – “k vitamin vegetables”
One cup of cooked asparagus accommodates 80 mcg of vitamin K.
Asparagus spears are a well-liked vegetable, particularly for grilling at summer season barbecues. They not solely style scrumptious, they’re additionally stuffed with vitamins like folate, fiber, and vitamin K. Asparagus additionally accommodates a reasonable quantity of protein, which is handy for vegans and vegetarians.
Cabbage
One cup of cooked cabbage accommodates 118 mcg of vitamin K.
Cabbage is an underrated vegetable. It’s low in energy, carbohydrates, and fats. It is usually low on the glycemic index and appropriate for a low-FODMAP food plan.
In case you wanted another excuse to prepare dinner up some cabbage soup, you would possibly need to replenish on cabbage for the nutrient density. For these trying so as to add meals wealthy in vitamin K to your food plan, a serving of cabbage might cowl your day by day wants.
Inexperienced Snap Beans
One cup of cooked inexperienced snap beans accommodates 60 mcg of vitamin K.
Inexperienced beans are reasonably priced, straightforward to search out, and stuffed with vitamins. You should buy them contemporary, frozen, or canned at most grocery shops.
Whereas inexperienced bean recipes are hottest through the vacation months, you’ll be able to take pleasure in inexperienced snap beans at any level of the 12 months.