Foods rich in vitamin K
Adequate vitamin K supplementation for the body is an extremely necessary thing, helping to protect the health of the bone and joint system as well as many other important functions. You can get vitamin k through your daily diet, which includes animal and plant-based products.
1. How does vitamin k deficiency affect health?
Vitamin K is an essential vitamin of the body, often involved in many important processes such as blood clotting, bone formation and keeping the heart healthy. However, if the body is deficient in this vitamin, it can lead to a series of dangerous health consequences, including:
Cardiovascular disease. Low bone mineral density, causing osteoporosis. Caries. The body bleeds easily or has difficulty clotting. Have some cancers. Vascular calcification. Cognitive decline. According to research, the recommended intake of vitamin K would be at least 90 mcg/day for women and 120 mcg/day for men. We can all achieve the above recommendations and prevent the risk of deficiency through adding foods rich in vitamin k to our healthy, balanced diet.
2. Foods rich in vitamin K
Normally, vitamin k includes 2 main types: Vitamin k1 and vitamin k2. As for vitamin k1, you can easily find them in foods, especially green vegetables and oils of some plants. Meanwhile, vitamin k2 is present mainly in some animal food sources and fermented vegetables, such as natto (fermented soybean dish).
Here are the most vitamin k-rich foods that you can refer to and choose to add to your daily diet.
Foods rich in vitamin k1
According to some scientific studies, in about 100g of the following foods contain large amounts of vitamin k1, including:
Cooked kale: Provides 418.5 mcg. Cooked Spinach: Provides 540.7 mcg. Cooked broccoli: Provides 592.7 mcg. Cooked beets: Provides 484 mcg. Raw dandelion greens: Provides 778.4 mcg. Broccoli: Provides 141.1 mcg. Cooked Cabbage: Provides 108.7 mcg. Dried Basil: Provides 1714.5 mcg. Dried thyme: Provides 1714.5 mcg. Dried marjoram: Provides 621.7 mcg. Fresh Parsley: Provides 1640 mcg. Soybean Oil: Provides 183.9 mcg. Margarine: Provides 101.3 mcg. Foods rich in vitamin k2
Many people wonder what to eat more vitamin k, especially vitamin k2. According to nutritionists, in 100g of the following foods contain the highest amount of vitamin k2, including:
Natto (fermented soybeans): Provides 939 mcg. Beef liver: Provides 106 mcg. Foie gras: Provides 369 mcg. Chicken: Provides 35.7 mcg. Italian Sausage: Provides 28 mcg. Soft cheese: Provides 506 mcg. Hard Cheese: Provides 282 mcg. Whole milk: Provides 38.1 mcg. Bacon i: Provides 35 mcg.
3. Health Benefits of Adequate Vitamin K Supplements
Getting enough vitamin k through your diet can have a lot of benefits for your health. According to a new study, it has been found that consuming a lot of foods rich in vitamin k, especially vitamin k2, can help prevent and significantly reduce the risk of cancer.
On the other hand, vitamin k2 also helps to improve the quality of the skeletal system, contributing to a reduction in the rate of fractures. However, bone density is not always affected by vitamin k2 intake, it is also related to a number of other substances and vitamins such as calcium and vitamin D. Therefore, to build a healthy bone and joint system, your daily nutrition needs to ensure an adequate supply of these micronutrients.
Not only good for bones and joints, vitamin k also plays an important role in maintaining the balance of insulin levels in the body. People who regularly take vitamin k supplements, specifically vitamin k1, often notice positive signs of improvement in insulin resistance.
Furthermore, many trials have also shown that an increased amount of vitamin k1 in the body significantly reduces the risk of developing diabetes. Although consuming more foods rich in vitamin k1 can help control high blood sugar levels, it is not a substitute for any diabetes medication.
Besides the above benefits, vitamin k also works to prevent Alzheimer's disease very effectively. Especially elderly people should focus on adding vitamin k-rich foods to their diet to improve cognition, memory as well as other brain functions.
4. How to add vitamin k into the daily diet?
According to recommendations from leading nutrition experts, people should try to get enough vitamin k 1 and vitamin k2 from a variety of different food groups, including animals and plants. .
Most people who follow a balanced diet with lots of fruits and vegetables can provide adequate amounts of vitamin k1. So one of the simplest ways to get vitamin k1 is to eat lots of dark green leafy vegetables, like collard greens or spinach.
As for vitamin k2 it seems to be quite difficult to incorporate into a healthy diet, as it is mainly found in meat and other animal products. Although the beneficial bacteria in the gut can make some vitamin k2, the best way to make sure you get enough of this vitamin is through food. Some common sources of vitamin k2 to choose from include liver, meat, and dairy products.
In case you follow a vegetarian and vegan diet, it is impossible to supplement vitamin k through animal and dairy sources. However, you can supply this vitamin to your body through fermented Japanese soybeans, also known as natto.
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References: healthline.com, medicalnewstoday.com