Everyone is aware of dry fruits’ benefits for health, however,…
Pista Benefits, Nutrition And Side Effects You Need To Know
Table of content
Hey there, health-conscious readers! Ever wondered about the role of vitamin K rich foods in your well-being? Most of us are aware of the health benefits of Vitamin C and D, which support immunity and strengthen bone, but we are clueless about Vitamin K. Isn’t it? From blood clotting to bone metabolism and regulating blood calcium levels, vitamin K-rich foods are essential for your overall health and well-being. Yes!
According to New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, the author of 2 Day Diabetes Diet, adequate vitamin K intake supports bone health by improving bone density and reducing fracture risk. Additionally, vitamin K benefits heart health by averting arterial calcification and sustaining lower blood pressure.
So, do you want to explore this healthy nutrient more? Let’s explore the other functions and benefits of vitamin K and find out the foods that give us a high supply of this vitamin.
What Is Vitamin K, And Why Is It Important?
Vitamin K is a fat-soluble vitamin that plays a key role in blood clotting and bone metabolism. Hence, it is called a clotting vitamin. According to Medline Plus, our body needs vitamin K to make certain proteins in the liver that cause blood to clot. Vitamin K won’t constantly borrow the highlight like other vitamins, but its position in our well-being is virtually awesome.
Let’s recognize it better:
- As said above, a diet of vitamin k rich foods is critical for blood clotting. It means that it facilitates wounds to heal nicely and forestalls excessive bleeding. You may also experience easy bruising or prolonged bleeding after injuries without sufficient vitamin K.
- In addition to its function in blood clotting, vitamin K is likewise crucial for bone health. It helps regulate calcium levels in the body, promoting strong and healthy bones. By making sure of the right calcium absorption, nutrition K contributes to lowering the chance of osteoporosis and fractures.
- Moreover, some studies suggest that vitamin K could benefit heart health by helping to prevent arterial calcification, which can lead to cardiovascular issues. This stresses the worth of including vitamin K-rich foods in your diet for ideal well-being.
Vitamin K is vital for the synthesis of numerous proteins inside the body. One of the proteins it allows to produce is prothrombin, which is crucial for blood clotting and healthy bone metabolism. Additionally, vitamin K is the nutrition for bone health. It stimulates another protein called osteocalcin, which reinforces bones and regulates blood calcium levels.
Top 12 Vitamin K Rich Foods For Your Heart And Bone Health
We have discussed all about Vitamin K, what it is, and how much you need it. But the real question is, where should you get it in high amounts? Well, here is a list for you! Do check out:
1. Spinach
Palak, often known as raw spinach, contains 483 mcg of vitamin K per 100 grams. Its K Vitamin factor is crucial for blood coagulation. It aids in the production of a protein called prothrombin, which is absolutely required for blood thickening. Furthermore, vitamin K promotes bone metabolism by aiding calcium absorption and may potentially contribute to cardiovascular health. Also, read about the benefits of spinach for weight loss for a fitter you!
2. Kale
A hundred grams of sautéed leafy green Kale has about 817 micrograms of vitamin K. Because it aids in the production of the proteins required for bone mineralization, this is essential for the health of bones. Additionally, it is critical for blood gelling, which helps the body create blood clots as needed.
3. Fenugreek leaves (Methi)
Do you adore paratha with methi? We all adore it! The leaves of fenugreek are a good source of vitamin K, with about 770 micrograms per 100 grams. Methi contains vitamin K, which is crucial for preserving bone strength and density.
It is one of the best Vitamin K rich foods in India that promote healthy blood coagulation, which is essential for wound healing and cardiovascular wellness in general. Antioxidants found in fenugreek leaves also aid in reducing inflammation and enhancing digestion. Methi tastes great in parathas, but there are many other health advantages to including it in your diet.
4. Mustard Greens
In the winter, we all enjoy eating sarson ka saag, right? As per the U.S. Department Of Agriculture, each 100 grams of mustard greens, also known as sarson leaves, has approximately 258 milligrams of vitamin K. By preventing artery hardening, eating mustard greens promotes cardiovascular health. It may also lower the risk of fractures and help maintain bone density.
5. Cabbage
Pattagobhi, or cabbage, has around 76 micrograms of vitamin K per 100 grams. This leafy veggie plays an essential role in blood clotting, preventing excessive bleeding. It may also contribute to bone health by supporting bone mineralization and reducing the risk of osteoporosis.
6. Asparagus
Asparagus contains approximately 41 micrograms of vitamin K per 100 grams. Vitamin K in asparagus sticks supports heart health by preventing calcification of arteries. Asparagus is a vegetable protein rich food that aids in bone mineralization, promoting strong and healthy bones.
Furthermore, antioxidants like vitamin E, which can help shield cells from harm, are abundant in asparagus. Because asparagus as one of the Vitamin K rich foods, has a high fiber level, eating it can also help maintain a healthy digestive system.
7. Spring Onions
About 207 milligrams of vitamin K are present per 100 grams of spring onions. Its high vitamin K content lowers the risk of fractures by preserving bone strength and density. It also helps to maintain cardiovascular health by preventing arterial plaque from accumulating.
Spring onions also contain a lot of vitamin C, which strengthens the immune system and promotes the synthesis of collagen for beautiful skin. Because spring onions have a low glycemic index, eating them can also help control blood sugar levels.
8. Broccoli
For every 100 grams of broccoli, there are about 141 micrograms of vitamin K. This vegetable promotes healthy blood clotting and may improve bone health by increasing calcium absorption and decreasing calcium excretion in the urine. Broccoli is also high in fiber and antioxidants, which makes it a fantastic food for digestion and general health. Broccoli is also a nutrient that boosts immunity and lowers inflammation in the body.
9. Brussels Sprouts
These look like small cabbages. Brussels sprouts have around 177 micrograms of vitamin K per 100 grams. This vegetable’s vitamin K helps maintain bone density and prevent fractures. It also supports cardiovascular health by preventing the calcification of arteries.
10. Coriander (Dhaniya)
When we garnish our dishes with coriander leaves, they look so enticing, but these greens are also very nutritious. Coriander as one of the common Vitamin K rich foods, contains about 310 micrograms of vitamin K per 100 grams.
Dhaniya helps in proper blood clotting, which is important for wound healing and overall cardiovascular health. It may also have a role in preventing bone loss and maintaining bone strength. So, try this lemon coriander soup to get these benefits!
11. Radish Greens
Radish greens have approximately 315 micrograms of vitamin K per 100 grams. Consuming radish leaves plays a vital role in bone health by supporting bone mineralization and reducing the risk of fractures. It also supports cardiovascular health by preventing plaque accumulation in the arteries.
12. Kiwi
Kiwi is one of the high vitamin K fruits, with one medium kiwi providing about 72 micrograms, which is 90% of the recommended daily intake. This sweet fruit also aids in the modification of specific proteins that contribute to these processes. Consuming kiwi can support bone health and proper blood clotting, thus contributing to overall well-being.
According to Health Direct, the deficiency of vitamin K in the body makes you more likely to bleed. You may bruise more easily than usual, or stopping bleeding after an injury or surgery may be more difficult.
By diversifying your food choices with these top 12 vitamin K-rich foods, you can support your body’s needs while enjoying delicious meals that promote optimal health.
Other Good Vitamin K Rich Foods
Various food sources are available that offer a reasonable amount of K1 and K2 Vitamin for your diet. It only depends on what you like to eat. So, we are sharing a few more good foods high in vitamin K1 and Vitamin K2 foods in different groups. So, check the table below:
| Category | Food Item | Vitamin K (Mcg/100g) |
| Vegetables | Swiss chard | 830 |
| Turnip greens | 368 | |
| Parsley | 1640 | |
| Lettuce (Romaine) | 102 | |
| Green beans | 43 | |
| Dairy | Cheese (blue) | 36 |
| Cheese (hard) | 2.6 | |
| Cheese (soft) | 2.3 | |
| Milk | 0.5 | |
| Fruits | Avocado | 21 |
| Blackberries | 19.8 | |
| Blueberries | 19.3 | |
| Grapes | 14.6 | |
| Pomegranate | 16.4 | |
| Meats | Chicken (cooked) | 60 |
| Beef liver (cooked) | 3.9 | |
| Pork liver (cooked) | 3.8 | |
| Nuts | Cashews | 34.7 |
| Pine nuts | 53.9 | |
| Walnuts | 2.7 | |
| Legumes | Soybeans (cooked) | 47 |
| Chickpeas (cooked) | 8.4 | |
| Lentils (cooked) | 5.4 |
So, we have shared most of the good vitamin K-rich foods with you. Try to include them in your balanced diet. If you are unsure how to consume them, you must get professional advice from a registered dietitian.
Types Of Vitamin K
Vitamin K comes in two prime forms: Vitamin K1 (phylloquinone) and Vitamin K2 (menaquinones). Each of its types from Vitamin K rich foods plays a dynamic role in our body’s health and function.
Vitamin K1 is broadly speaking liable for blood clotting by using activating positive proteins that assist with coagulation. On the opposite hand, Vitamin K2 is concerned with bone metabolism and cardiovascular fitness.
While each kind is vital for universal well-being, they serve one-of-a-kind features inside the body. Vitamin K1 is plentiful in plant foods, especially leafy greens like Kale and spinach. On the other hand, nutrition K2 is produced by means of intestinal microbiota and can be found in fermented meals and animal products like natto and cheese.
How Much Vitamin K Do You Need Per Day?
As we know, Vitamin K is equally important as other vitamins, but how much should you consume daily to avoid its deficiency?
Well, its requirements generally depend on your age and sex. According to the National Institutes Of Health, your daily requirements in micrograms should be:
| Age | Recommended Amount |
| Birth to 6 months | 2.0 mcg |
| 7–12 months | 2.5 mcg |
| 1–3 years | 30 mcg |
| 4–8 years | 55 mcg |
| 9–13 years | 60 mcg |
| 14–18 years | 75 mcg |
| Adult men 19 years and older | 120 mcg |
| Adult women 19 years and older | 90 mcg |
| Pregnant or breastfeeding teens | 75 mcg |
| Pregnant or breastfeeding women | 90 mcg |
For more guidance on consuming the right amount of Vitamin K in your diet, we recommend you consult a registered dietitian.
Recipes By Fitelo To Add Vitamin K Rich Foods To Your Diet
So, now you must be looking to boost your Vitamin K intake for better heart and bone health. So, here are some simple recipes by Fitelo to help you add more of this essential nutrient into your daily diet. Check them below:
1. Sarson Ka Saag
This buttery and creamy traditional Indian dish is made of mustard greens, which are high in Vitamin K. Pair it with makke ki roti or rice and relish its nutritional benefits along with its taste.
2. Kale Salad
Kale is a good source of Vitamin K, so do not forget to add it to your diet plan for weight loss if you are looking to lose fat. It is healthy, low-calorie and tasty. All in one!
3. Palak Soup
This is a must-add before you have a meal to enjoy the goodness of yummy spinach and the benefits of vitamin K foods. This recipe is healthy and easy to make and enjoy in winter at any time of the day!
4. Malai Broccoli
Enjoy this quick starter or snack with a good dose of Vitamin K. Malai broccoli is also high in other nutrients, promoting a healthy immune system and aiding digestion.
5. Lasuni Mehi Sabji
Try something different other than aloo methi or methi paratha. So, try this garlicky methi sabji and add a spice of Vitamin K to your diet. This is a perfect side dish for your lunch or dinner. It is also lower in calories but higher in nutrients.
Bottomline
As we’ve journeyed through the world of Vitamin K, it’s clear that this mighty nutrient plays a key role in our health, from bolstering bone strength to ensuring our blood clots just right. Combining Vitamin K rich foods into your diet doesn’t have to be a chore. Whether you’re savoring a lively salad with fresh parsley and green beans, enjoying a hearty chicken dish, or treating yourself to a handful of cashews, there are countless delicious ways to get your daily dose.
Remember, a balanced diet filled with a variety of vegetables, fruits, nuts, meats, dairy, and legumes can make all the difference. Plus, experimenting with new recipes can be a fun and rewarding way to discover new favorites and keep your meals exciting.
So, the next time you’re at the grocery store or planning a meal, think about adding a little extra Vitamin K to your plate. You can also connect with our Fitelo experts anytime if you are unsure how to start adding Vitamin K foods to your weight loss diet. We are here to help you!
Ankita Transformation With A Fatty Liver Diet – Fitelo
Ankita, a teacher from Delhi, reached out to Fitelo with a concern about extreme weight gain and fatty liver disease. Her first goal was to reduce her weight with home-cooked meals. So, at Fitelo, our dietitians created a customized fat loss diet plan, considering her choices. And she was able to lose 18.5 kg with just Ghar ka khana. Check out her story:
What Should You Eat For Detoxifying Liver? – Dietitian Mac Singh
Here is expert guidance on what to eat to detoxify and cleanse your liver and for a healthy working liver by dietitian Mac Singh. Watch the full video here:
Frequently Asked Questions
Which Vitamin Helps In Blood Clotting?
Vitamin K is essential for blood clotting. It helps in the production of proteins that are necessary for the clotting process.
How To Get Vitamin K Naturally?
You can get vitamin K naturally by consuming green leafy vegetables such as spinach, Kale, and broccoli. Additionally, you can also find vitamin K in foods like beef liver, fish, and eggs.
What Is Vitamin K Deficiency?
Vitamin K deficiency occurs when the body has inadequate levels of vitamin K, leading to impaired blood clotting and an increased risk of excessive bleeding. Symptoms may include easy bruising, bleeding from the gums or nose, and heavy menstrual bleeding in women.
Who Should Avoid Vitamin K Rich Foods?
People taking anticoagulant medication like warfarin should be cautious with vitamin K-rich foods as they can interfere with the medication’s effectiveness. They should consult with their doctor before making any significant changes to their vitamin K intake.
How Much Vitamin K Per Day?
The recommended daily intake of vitamin K for adults is 120 micrograms for men and 90 micrograms for women. It’s always best to consult with a healthcare professional for personalized recommendations based on individual health needs.
Which Fruit Is High In Vitamin K?
Kiwi is a fruit that is relatively high in vitamin K, with one medium-sized kiwi containing about 30 micrograms of vitamin K, which is approximately 25% of the daily recommended intake for adults.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
.png)