This vitamin is very unknown among pedestrians and throughout this text we will see how important it is and in what foods we can find it easily. There are actually two vitamin K, K1 and K2, and experts recommend eating more foods rich in K1 because our body converts it into K2 at will.
Vitamin K is present in many of the foods we eat daily as long as we have a varied diet rich in vegetables, fruits, legumes, nuts, dairy, etc. Nor do we have to obsess, or put aside other vitamins, simply add new foods and create a balanced, colorful and delicious diet.
Why is it important to take vitamin K?
Vitamin K is the great unknown of nutrition, at least for the average user, since there is always talk of other vitamins such as A, E, group B, C, D, etc. and we rarely hear the importance of vitamin K. So, to summarize a little, this vitamin is essential for blood clotting to avoid excessive bleeding, it helps us protect the heart, maintains bone density, prevents calcification of the arteries, etc.
Vitamin K deficiency is linked to the appearance of dental cavities, varicose veins, osteoporosis, infectious diseases, among others.
As we said at the beginning of the text, there are actually two vitamin K. On the one hand, we have the K1 or phylloquinone that is located in plants and green leafy vegetables and the K2 or menaquinone. The latter can be found in fermented foods, in animal products and in our intestinal microbiota, since our body converts part of vitamin K into K2.
Top foods high in vitamin K
Vitamin K we have already seen how essential it is in our day to day life and how it is better to consume K1 than K2 because our own body knows how to manage well and divide the part of this vitamin that it needs as K1 or as K2. Now it only remains to see which foods are the best to acquire this nutrient quickly and healthily. We are going to highlight only the most relevant and those that have a sufficient amount of this nutrient, but as we always say, if we have a varied diet, we will not have problems with nutrient doses.
Pomegranate juice and carrot juice
They are two juices, which if prepared naturally and at home are delicious and very healthy, apart from being a quick and easy way to acquire a multitude of vitamins, antioxidants and minerals. Specifically, a carrot juice gives us 28 mcg of vitamin K and that of pomegranate 19 mcg of vitamin K.
Both ingredients help us fight free radicals, prevent diseases, aid digestion and are a good dose of vitamin C, which is essential for the normal functioning of the body. The carrot, for its part, provides us with beta-carotene, which is responsible for enhancing the color of our skin, and is an essential source of vitamin A.
Edamames, soybeans and some fermented derivatives
Soy in general is a good source of vitamin K, on the one hand, we have soy oil that gives us 25 mcg for each tablespoon we use. With this ingredient cholesterol is reduced and we will provide omega 3 and 6 grams acids like those found in oily fish, but in a vegetable version suitable for vegans.
Edamames are the pod of immature soybeans, so by sharing the same ingredient we get the same benefits. Apart from other foods derived from soybeans and fermented such as the tasty Natto that provides us with up to 900 mcg of vitamin K per 100 grams of product. A very common source of probiotics in Japanese cuisine that is often used as a filling in sandwiches, in salads, served as a garnish, etc.
Green leafy vegetables
For example, turnip greens, spinach, kale, cabbages, broccoli beets, asparagus, cabbage, the well-known romaine lettuce, endive, etc. Plus cilantro and pickled gherkins. They all have something in common and it is their vitamin K content apart from other vitamins such as A, group B, C, D and E, and important minerals such as calcium, potassium, phosphorus, sodium and magnesium.
The vitamin K they contain helps not only the heart and blood clotting, but also the skin, hair, reduces blood sugar levels, helps absorb calcium, thus preventing bone loss and suffering from osteoporosis.
Kiwi, blueberries and grapes
Fruits also have vitamin K content, both fresh fruit and dried fruit.Where we see a good percentage is in kiwi with 40 mcg of vitamin K per 100 grams of product , as well as in blueberries, grapes, plums, pears, blackberries, figs, avocados, peaches, etc.
In the case of kiwi, with a cup of kiwi we obtain 25% of the daily amount of vitamin K that the body needs, but there are other interesting amounts such as, for example, plums have 26 mcg, avocados 21 mcg, pears 20 mcg. The fruit on this list that has the least amount of this vitamin without the grapes that 100 grams only provide 14 mcg.
Dairy products
Yes, dairy and eggs also have vitamin K , although in a lower proportion than other foods that we have listed above. Dairy of animal origin such as milk, cheeses, butter, cream and such have vitamin K, while those of vegetable origin do not usually have this nutrient, except in very specific cases. This is why we always emphasize eating as varied a diet as possible, whether on a conventional diet or on vegan and vegetarian diets.
The broader the range of options, the more likely we are to be nourishing our body on a daily basis, otherwise, if we always eat the same thing, we may suffer from vitamin and mineral deficiencies and that puts our health at risk, starting with heart problems. of sugar, kidneys, cholesterol, memory, visual health, blood circulation, etc.
